Building High-Performance Muscle™
Training Logs
 
Training With Ed Coan
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

jacob-1310 wrote:
congratulations on that bench. Did you film it?


No, I didn't, but I think that you can take my word for it from my other bench videos. My phone was dead and I didn't feel like asking any of my training partners to do it, so I just went for it.

CS

  Report
 

PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2194

congrats on that 300

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

PlainPat wrote:
congrats on that 300


Thanks, man. The hard work is paying off. Now it's on to 405.

CS

  Report
 

prodiboy
Level

Join date: Aug 2011
Location: Alberta, CAN
Posts: 249

CSEagles1694 wrote:
I've come to the conclusion that 98% of the people you talk to about lifting and becoming strong just talk out their ass. The truth is, they're not going to do what they say they will. They're not going to get "jacked", they're not going to get "big", and they're not going to get "strong(er)." The truth of the matter is, they're not going to do anything. They're going to look for the easy way out. They're going to try the newest and most powerful pre-workout supplements on the market. They're going to try and take steroids at 18 years old because they think that they've reached their genetic limit.

Wanna know what I say to those people? "Fuck off and get out of the way, because I have shit to take care of." I don't want to see you on your phone, texting your girlfriend every 10 seconds while I'm in here trying to become better. That's what separates me and you. I'm the one who has the balls and the wherewithal to go follow through with my plan. I'm the one who has the extraordinary resolve to get through and push through whatever obstacles may stand in my way. Not you.

Most of the people you see in the gym today will look the same way 6 months from now. It's not too often that you come across somebody who has the heart and the dedication that it takes to become the strongest possible version of themselves. They're going to quit when it gets hard or it gets too hard. Fuck them. They're just in the way. If you're going to become legendary, then you have to leave a legacy where ever it is that you decide to go. Become something great and unordinary. Don't be the guy that looks the same and hasn't put a pound on his total in 2 years because you "don't feel like it." Be different. Be better than everybody else.

CS

That totally reminded me about power unlimited with captain Kirk. I don't care how many chicks you banged on Saturday night. I m in for the log

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

prodiboy wrote:
CSEagles1694 wrote:
I've come to the conclusion that 98% of the people you talk to about lifting and becoming strong just talk out their ass. The truth is, they're not going to do what they say they will. They're not going to get "jacked", they're not going to get "big", and they're not going to get "strong(er)." The truth of the matter is, they're not going to do anything. They're going to look for the easy way out. They're going to try the newest and most powerful pre-workout supplements on the market. They're going to try and take steroids at 18 years old because they think that they've reached their genetic limit.

Wanna know what I say to those people? "Fuck off and get out of the way, because I have shit to take care of." I don't want to see you on your phone, texting your girlfriend every 10 seconds while I'm in here trying to become better. That's what separates me and you. I'm the one who has the balls and the wherewithal to go follow through with my plan. I'm the one who has the extraordinary resolve to get through and push through whatever obstacles may stand in my way. Not you.

Most of the people you see in the gym today will look the same way 6 months from now. It's not too often that you come across somebody who has the heart and the dedication that it takes to become the strongest possible version of themselves. They're going to quit when it gets hard or it gets too hard. Fuck them. They're just in the way. If you're going to become legendary, then you have to leave a legacy where ever it is that you decide to go. Become something great and unordinary. Don't be the guy that looks the same and hasn't put a pound on his total in 2 years because you "don't feel like it." Be different. Be better than everybody else.

CS

That totally reminded me about power unlimited with captain Kirk. I don't care how many chicks you banged on Saturday night. I m in for the log


Haha, kinda where the inspiration came from.

CS

  Report
 

Drake37
Level

Join date: Jan 2011
Location: West Virginia, USA
Posts: 731

Your bench is like my deadlift haha. Nice PRs on the bench man!

  Report
 

GHOSTrun
Level

Join date: Jun 2007
Location: Australia
Posts: 337

wow, great work on 3 plate bench!

  Report
 

jake_j_m
Level

Join date: Mar 2008
Location: England
Posts: 3329

GHOSTrun wrote:
wow, great work on 3 plate bench!


Almost 3 plates ;) 315 is 3 plates for Americans - 308.6lb for those whose countries are into those kilograms.

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

Drake37 wrote:
Your bench is like my deadlift haha. Nice PRs on the bench man!


Many thank yous.

CS

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

Wednesday, April 18, 2012 - Squats & Deads

Warm ups
1) PVC roll everything
2) Band stretching

Paused Squats
2 X 5 X 135
1 X 3 X 185
1 X 1 X 225
1 X 5 X 225
1 X 5 X 245
1 X 5 X 265* +20 lb. PR.

NOTES: Ten times easier this week, and the weight was heavier.

Conventional Deadlifts
1 X 5 X 135
1 X 3 X 225
1 X 1 X 315
2 X 5 X 340* +25 lb. PR.

NOTES: Done beltless again. Never knew I had good enough core strength for that. First set was "eh." Form was kinda shitty. I was stiff-legging most of them and not using enough quads. Came back on the second set and did better. Not as good as Ed would have liked, but form was solid. Oh well, it's a 25 lb. PR, so I can't complain.

Wide-grip Bent Over Barbell Rows
5 X 10 X 135

Underhand Chest-supported Rows/Wide-grip Lat Pulldowns Superset

Underhand Chest-supported Rows - 3 X 8 X 115
Wide-grip Lat Pulldowns - 3 X 8 X 120

ENDING NOTES: Not a bad workout. Got another PR, so I can't complain. Did pretty well on the assistance work, too. Probably going to go for 355 for 5s again next week. Belt? Who knows. Most likely not, but I'm up for the challenge. I'm thinking that I can end the cycle at 455, which would be fucking awesome. It's been one of my goals for a while. We'll see how it pans out.

CS

  Report
 

spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9678

CSEagles1694 wrote:
Never knew I had good enough core strength for that.

LOL

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

spar4tee wrote:
CSEagles1694 wrote:
Never knew I had good enough core strength for that.

LOL


I find something new about myself every day.

CS

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

spar4tee wrote:
CSEagles1694 wrote:
Never knew I had good enough core strength for that.

LOL


My abs are actually kinda sore from that, too lol.

CS

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

History Lesson on CSEagles1694.

How it all started.

I've always had an interest in weights. I picked up my first dumbbell when I was 8 years old. I was obsessed with basketball at this point in my life and thought that if I worked out my arms, I could shoot the ball farther. So I would pick up a 5 lb. dumbbell, do some concentration curls, and go out to shoot the ball and see how far it went haha.

I started to get a little more serious about it in 6th grade. I started using the 8 lb. dumbbells in my basement and did floor presses all the time. At this point, I was all about the chest, arms, abs. Did this on and off until I was in 7th grade, when I got my first real set of dumbbells from Target. I got strong enough to outgrow them, so I found some more weights in my garage.

In the summer between 6th and 7th grade, I was visiting my family in Texas for a week or so. My uncle was always a huge guy, about 6'1" and 250 lbs. back in his prime. He never competed or anything, but he was just doing it because he liked it. He's pretty much the reason there's weight rooms on Air Force bases, now. He was a colonel in the USAF for 26 years, and that's when he got the biggest.

Anyways, he took me to his old ratty gym in Snyder Texas to workout with him. I was 12 at the time, so we stuck the basics. We did bench press, squats, biceps, triceps, and some shoulders. I was sore for almost a week afterwords haha. It was awesome and I loved it. He always preached to me about the years where I would grow the strongest: right now. And he was right.

Back to the dumbbells. When I outgrew the dumbbells, I found more weights laying around in my garage. I got up to 35 lbs. a piece, doing benches, curls, squats, lunges, all that good stuff. I would workout on Monday, Wednesday, and Friday for about 3 hours at a time in my room and just go nuts. I actually got pretty good gains off of that.

By the time football started my 8th grade year, I was a bit chubby 140 lbs. I hit my growth spurt, so that combined with a shit-ton of conditioning from football got me down to a shredded 125 lbs. I was lean as hell. I must have been at around 6-7% bodyfat.

Then, for my 14th birthday, my mom got me a gym membership at Cardinal Fitness. I remember how excited I was. A did a basic template that my uncle had laid out for me and made some good gains. I started out benching 95 lbs. for a few reps, squatting 135 for a couple, but never deadlifted. Eventually, after 8 months of hardass work, I got up to 145 lbs., benched 170 for a 1RM and squatted 265 for 3. I was pretty strong.

After my freshman year of football, I followed 5/3/1 for almost 10 months and got insanely strong off of that. My bench took off from 165 to 235, my squat went to a half-squat of 350, and my deadlift was 350 as well. Mind you, my form sucked and nobody taught me how to lift the right way, but nonetheless, I was strong. I was 165 lbs. that year.

Then in October of my sophomore year of football, I fractured my L4-L5 vertebra. I was out for about 3 months and got back in the weightroom in December/January. I followed Joe DeFranco's Westside for Skinny Bastards Part III, and made some even better gains off of that. I ended the program at 185 lbs. with a 265 bench, a 385 squat, and 425 deadlift.

I broke my leg in October of 2011 in a football game, so that put me out of commission again until December. I came back and followed a strict Westside template for about a month and a half. Then, one weekend while I was sick, I made a trip out to Calumet City, where I found Quads. I got a tour from the owner, and he asked me, "Do you know who Ed Coan is?" I told him, "Haha, yes, he's my idol." He told me, "Why don't you come in next Saturday morning at 8 to meet him. He'll let you train with him, too."

At this point, I was fucking ecstatic. I couldn't contain myself. I got home and told my dad and was giddy like a schoolgirl for an entire week. I came into Quads bright and early and met Ed. It was awesome. We talked a bit and he asked me if I could make it on Mondays and Wednesdays. That was the sign that I was in. And I guess, the rest is history. I'm still with Eddy and am stronger than ever.

CS

  Report
 

jake_j_m
Level

Join date: Mar 2008
Location: England
Posts: 3329

Actually a really cool story. Your destined for big things!

We'll ignore your 15 (?) year old self outbenching me at 165.. 'cos that just plain isn't fair. I first joined a gym at 16, before that I had touched weights maybe twice ever.

  Report
 

Drake37
Level

Join date: Jan 2011
Location: West Virginia, USA
Posts: 731

Well put together story. And fun to read! Keep it up man. Im waiting to see when you do a meet and tear it up.

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

Hoping to get into a meet this summer. I haven't asked Ed yet, but I will next time I see him.

CS

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

I've been itching to do a 20 rep squat challenge for some reason. Maybe I'll do one on Saturday with 225 or 250 or somewhere in between.

CS

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

Friday, April 20, 2012 - Shoulders

Warm up
1) PVC roll everything
2) Bunch of shoulder work

Strict Overhead Press
1 X 10 X 45
1 X 5 X 65
1 X 3 X 85
2 X 10 X 105

NOTES: Not a PR, but I got some good work in. I'm starting the cycle all over again, so I'm hoping to end it at around 205-215.

Dumbbell Shoulder Press
1 X 10 X 45s
3 X 10 X 65s

Cable Lateral Raise
3 X 12 X 10

Rear Delt Dumbbell Flyes
3 X 12 X 20s

Hammer Strength Military Press
1 X 12 X 40
1 X 12 X 50
1 X 12 X 60
1 X 12 X 70

ENDING NOTES: Not a bad workout. Got an insane pump. Kept the rest periods short, 45 seconds to a minute. Trying to add some mass to my shitty shoulders and hopefully get some capped delts for once in my life.

Also, I DIDN'T smoke weed today. I don't do that shit.


CS

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

Saturday, April 21, 2012 - Back & Biceps

Warm Up
1) PVC roll back
2) Shit ton of stretching

Wide-grip Pull Ups
1 X 10 X BW* +1 rep PR.
1 X 5 X BW
1 X 6 X BW
1 X 4 X BW
1 X 5 X BW

NOTES: Cranked out 10 pull ups on my first set. I'm gonna call it there for a few weeks and see if I can do 6 sets of 6 for a few weeks, and then come back to see how many I can do in a row. I'm hoping to do at least 12 next time I go for max pull ups.

Wide-grip Low Cable Rows
3 X 15 X 70

Close-grip Lat Pulldowns
2 X 10 X 60

EZ Bar Curls
4 X 10 X 55

Incline Dumbbell Curls
3 X 10 X 20s

Low Cable Rope Curls
3 X 12 X 30

Preacher Curl Machine
3 X 12 X 45

Standing Double Cable Curls
3 X 12 X 10

ENDING NOTES: Good workout today. Happy about the pull ups. I'm well on my way to 20. My back is getting wider and I'm starting to get a little leaner. I might be approaching 10% BF. I'd like to get caliper tested or do a BodPod thing soon, but we'll see how it goes. Arms are steadily getting bigger, as well. Got bench on Monday; starting the cycle over again. Probably going to do 225 or 235 for 2 sets of 10, which would be awesome. I'd love to be able to get 225 more than 10 times. Hopefully it'll be a good day.

CS

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

On the hunt for a new commercial gym. Going to check out a place called "SportsPlex" that's by my house. I'll have to take a tour of the weight room to see if I like it or not.

CS

  Report
 

prodiboy
Level

Join date: Aug 2011
Location: Alberta, CAN
Posts: 249

If you can get a Week pass, to make sure the bars are completely bent to shit or cheap as shit

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

prodiboy wrote:
If you can get a Week pass, to make sure the bars are completely bent to shit or cheap as shit


I'll try and bend a few before I leave that place.

CS

  Report
 

prodiboy
Level

Join date: Aug 2011
Location: Alberta, CAN
Posts: 249

Its not hard at a commercial gym. You can pretty much take 455 the bar will actually bend in your hands. Atleast here its the casr

  Report
 

CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

prodiboy wrote:
Its not hard at a commercial gym. You can pretty much take 455 the bar will actually bend in your hands. Atleast here its the casr


I've seen a bar bend with 405 on it at my gym, so it's a common occurrence.

CS

  Report
Topic is Locked
This thread has reached its maximum number of replies. Click HERE to start a new topic.