Per request of other members on this site and through the suggestions in the appropriately named thread in “Powerlifting”, I will be starting a new training log. However, this one will entail the details of my training with Ed Coan.
Here’s a bit about myself
Age - 17 years old
Height - 5’7"
Body weight - 185 lbs
Body fat % - Between 12-14%
Bench - 275 lbs
Squat - 385 lbs
Deadlift - 425 lbs
Here are the details from my first squat workout with Ed.
Saturday, January 28, 2012 - Squat Day
Warm up
-
5 minutes stationary bike
-
Lots of stretching
-
Back Squats
Sets 1-3 - 45x5
Set 4 - 95x3
Set 5 - 115x3
Set 6 - 135x3
Set 7 - 185x3
Set 8 - 225x3
Set 9 - 255x3
Set 10 - 285x2
Set 11 - 315x2
Set 12 - 335x2
Set 13 - 365x0
Failed on 365. Got to the bottom of the lift, and lost tightness, so I ended up dumping it. Thankfully I was in a rack. Ed told me that I don’t know how to stay tight, properly. So, I guess it will be an adventure. We fixed a few things with my form, such as:
Brought my stance in about 6"
Pointed my feet out wider
Sat back more
The way he told me to squat, there was a lot more total-body involvement in the lift. Really felt it in my quads, hamstrings, and glutes. My stance was too wide, so it caused my hips to lock up too high, making my squats about 2-3" high.
- Hack Squats
Set 1 - 135x8
Set 2 - 185x8
Set 3 - 225x8
- Leg Extensions Superset with Lying Leg Curls
Leg Extensions - 3x12 - 100 lbs
Leg Curls - 3x12 - 70lbs
- Decline Sit ups
3x15
Notes: It was simple, yet effective. Ed threw in some tidbits of knowledge here and there which made my lifting a lot less confusing and hopefully, a lot more potent. For the first time ever, my upper back is sore after squatting. Solid. Can’t wait to go back tomorrow and see what he has in store for me. This will be an awesome experience.
CS