My junior year football season just ended, so that means I am back to serious lifting. Our season was a success, we made it to the state semi-final. For the record, I do not lift exclusively for football, I lift because I enjoy it and would like to compete in powerlifting one day.
PRs. (I may have lost some strength in these lifts)
I know I will be lifting 4 times a week, and I would like to squat two of those times. I would also like to give the Coan bench press routine a try. More specifics to come… My first day back in the gym will be Monday
Routine:
Mon. Ed coan bench routine, horizantal pull
Tues. Squat, romanian deadlift
Wed. Off
Thurs. Deadlift,Light bench, Shoulders, Arms
Fri. Off
Sat. Squat, Power clean, vertical pull
Sun. Off
11/21/11
First day of the Ed Coan bench cycle. Starting max is 270. I should get to 300 at the end of 12 weeks if everything goes according to plan.
Flat bench- 190x2x10
Close Grip-170x10 170x6 rest 170x4 I guess I fond a weak point. Never done close grip before. Im confident Ill get the weight next week.
Incline-155x2x10
Deadlift- 50% 1rm: 185x10 speed pulls. Then worked up to easy triple at 290
Light bench- 160x2x10
OHP- 105x2 95x4 85x6 very light and easy.
Lateral raises- 4x12 w/ 15lb dumbells
Rear Delt Fly- Didnt have access to machine today
Barbell Curls-65x4x12 First time training arms directly
I am thinking I may put the deadlifts before squats on tuesday, and then add tricep pushdowns and calves on this day.
Overall good workout… Followed by a thanksgiving feast.
For the record, all lifts are done with no belt, wraps, chalk, or spotters. Im trying to get my hands on some chalk though. My stomach doesnt respond well with whey, so I dont take that. The only supp I use is creatine. After todays workout, my right anterior delt hurts. Ive never had any shoulder problems. Hopefully it feels better before i hit shoulders on thursday.
12/10
Speed Pulls- 185 for 10 singles
Deadlift-315x3 I tried using a semi sumo stance while warming up w/ 275 and it felt good. Thinking about switching.
Squat-280x3x5 Ill do a 5 lb increase for next week.
12/13
Squat- 280x10
Power Clean- 135x3, 145x3, 155x5
Curls-70x4x12
Note that the squat and power cleans were done in the school weightroom as opposed to the YMCA where I normally work out. For some reason the schools weights feel significantly lighter even though it is standard equipment. I was happy with 10 on squats
12/15
Light Bench-165x2x10
Strict OHP-140x2, 130x4, 120x6
Lateral Raises-20x4x12 super setted w/
Rear Delt Machine-115x4x12
Pull Ups- BWx10 25x5 45x10 I did these from a dead hang on every rep, hence the lower reps.
Lat Pull Down- 140x5x10
Something odd happened later last week. Lost my appetite and struggled to eat even the smallest 500 calorie meal. Ate light for a couple days and lost a few pounds but Im starting to get my appetite back now. I felt weak in the gym on the days where I didnt east a lot. However I cant for the life of me gain any weight. I havent gained a single pound since I started lifting again after football ended. I know I must eat more but for every meal I eat to the point where I feel sick.