Grants New pl/sm training journal
| granty |  | Grants New pl/sm training journal | 21-05-2013 @ 15:33 |
 hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | fresh start 20/05 bench Ed Coan bench programme week 1 wide grip bench press 60 x 10 60 x 10 100 x 5 120 x 3 140 x 1 135 x 10 -last rep paused 135 x 10 -last rep paused close grip bench 12'' grip 120 x 10 120 x 10 incline bench 100 x 5 110 x 10 110 x 10 rear delt raise 3 x 10 rear delt fly 3 x 10 week 1 is meant to be easy which it was, same again next week tempted to up the weight but may as well stick to the program as rigidly as possible. starts getting tough from week 5 onwards. also doing the squat and deadlift routine so will be interested. doing all lifts to powerlifting rules so no sleeves, straps etc | ||
| granty | | ... | 23-05-2013 @ 08:24 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | 22/3 deadlift Ed Coan routine week 1 - using deficit deadlift instead of conventional 3.5'' deficit deadlift 60 x 10 60 x 10 100 x 3 140 x 3 180 x 3 200 x 3 220 x 1 working sets 232.5 x 2 232.5 x 2 deficit speed deadlifts 185 x 3 185 x 3 185 x 3 185 x 3 185 x 3 185 x 3 185 x 3 185 x 3 lat pulls 3 x 8 seated row 3 x 8 obviously first week is very low weight but meant to be quite intense with short rest periods etc. Was expecting a really easy workout but by the time id finished the sets of speed pulls i actually felt quite tired, and my hands were ripped to bits lol.. went to the gym for the last hour of opening so had to skip the stiff deads and rush the lat work, next time i will give myself a good hour and a half for the workout and complete it fully. | ||
| granty | | ... | 24-05-2013 @ 08:08 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | 23/5 light bench wide grip bench 60 x 10 80 x 10 100 x 10 120 x 10 120 x 10 incline oly bar skulls 50 x 5 60 x 5 70 x 5 75 x 5 50 x 12 50 x 12 50 x 12 quick and easy | ||
| granty | | ... | 27-05-2013 @ 22:07 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | 26/5 squat ed coan week 2 Beltless squat 60 x 10 100 x 3 120 x 3 140 x 3 Work sets 165 x 10 165 x 10 both felt nice and fast Paused front squat 60 x 3 100 x 1 120 x 1 140 x 1 150 x 1 160 x 1 just testing my back Single leg leg press 3 x 12 Hamstring curls Too much cramp lol Weights were poor but my back is feeling good again and form was decent! Probably will progress as far into this routine as possible without a belt or maybe do one set with a belt one without | ||
| granty | | ... | 27-05-2013 @ 22:12 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | 27/5 bench ed coan week 2 Wide grip bench 60 x 10 60 x 10 100 x 3 120 x 3 140 x 1 135 x 10 135 x 10 - last reps paused Close grip -12" 120 x 10 120 x 10 Incline dumbell 46s x 20/20 54s x 10/12 Triceps 3 x 12 Again easy gets harder from next week | ||
| granty | | ... | 29-05-2013 @ 21:54 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | 29/5 deadlift ed coan week 2 3 "" deficit deadlift 60 x 10 100 x 3 140 x 3 180 x 3 200 x 3 220 x 2 Working sets 250 x 2 250 x 2 Speed reps 202.5 x 3 202.5 x 3 202.5 x 3 202.5 x 3 202.5 x 3 202.5 x 3 202.5 x 3 202.5 x 3 202.5 x 3 Stiff leg deads 9" height 180 x 8 180 x 8 180 x 8 Lat pulls 3 x 8 Cable rows 3x 8 Hard work 250 was comfy but considering i did 265 x 5 from the deficit a month ago depressing lol owell stick to the programme | ||
| granty | | ... | 31-05-2013 @ 08:06 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | 30/5/13 light bench ed coan week 2 wide grip bench press 60 x 10 80 x 10 100 x 10 125 x 10 125 x 10 125 x 10 one arm dumbell up to 70 kg x 3 viking press 100 x 10 110 x 10 125 x 10 lat raises 3 x 10 bench starting to feel more comfortable, no tendonitis and very easy. think it gets harder from next week | ||
| granty | | ... | 01-06-2013 @ 20:57 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | 1/6/13 squat ed coan week 3 Squat - beltless 60 x 10 90 x 5 120 x 3 140 x 3 160 x 3 Working sets 175 x 8 175 x 8 Leg press 240 x 15 280 x 15 320 x 15 350 x 15 Leg ext 3 x 15 Calves 5 x 12 First set of 175 was very easy so i paused the last 1 atg then seemed like my form collapsed and ended up feeling a twinge in my back. Lucky its light enough push through. Feel capable of alot more but sticking to the programme | ||
| Ramsay777 | | ... | 01-06-2013 @ 22:10 |
 Member 3942, 1107 posts SQ 200, BP 160, DL 315675.0 kgs @ 102kgs UnEq | Awesome numbers already bro, looking forward to seeing you progress through the program! | ||
| granty | | ... | 04-06-2013 @ 23:21 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | Thanks mate hopefully more strength coming 3/6/13 ed coan routinr week 3 Wide grip bench 60 x 10 60 x 10 100 x 3 120 x 3 Work sets 142.5 x 8 -last rep paused 142.5 x 8 -last rep paused Close grip 12" grip 125 x 10 125 x 10 Steep incline 112.5 x 10 112.5 x 10 Tricep pushdowns 3 x 12 Cable curls 3 x 12 Felt abit rubbish but hit targets. Next week is harder. | ||
| josh_ains | | ... | 04-06-2013 @ 23:30 |
 Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | how's the shoulders feeling with the wide bench , be good to see what you get on the last week's, you doing a powerlifting meet the end of it | ||
| granty | | ... | 06-06-2013 @ 08:26 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | its feeling surprisingly good! but then again the weights ive been using havent really been too strenuous so i've been able to keep my form tight! yep i would like to do a powerlifting comp at some point just need to sort some bicep problems in my under hand on the deadlift, co0nstantly feels tight and very un comfy in the pulling position. 05/6 deadlift 3.5 '' deficit 60 x 5 60 x 5 100 x 3 140 x 3 180 x 3 220 x 3 240 x 2 262.5 x 2 felt more like 280-290 pull ups 3x 12 seated row 3 x 10 wide grip rows 100 kg x 10/10/10 utter rubbish today, no chance im going to hit next weeks target. going to have to change some stuff round supplement wise, was going to up things on week 5 but its obvious if i don't act now im going to struggle next week. yesterday could of just been a blip as i was in a 4 hour meeting and didn't eat between 1 and 7, but what ever 260 off felt much heavier than it used to. | ||
| granty | | ... | 06-06-2013 @ 23:30 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | 6/4 rd coan week 3 light bench Wide grip bench 60 x 10 100 x 10 127.5 x 10 127.5 x 10 127.5 x 10 One arm dumbell Up to 70 kg x 4 with right arm Viking press Weight only 40 x 10 80 x 10 100 x 10 110 x 10 120 x 3 140 x 1 150 x 1 160 x 1 Side lats 3 x 10 Benching felt super easy. Wanted 5 with the dumbell but 4s ok. Viking was fun!! | ||
| granty | | ... | 11-06-2013 @ 08:09 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | 10/6 ed coan week 4 bench wide grip bench 60 x 10 100 x 3 120 x 3 140 x 1 145 x 8 -last rep paused 140 x 10 -last rep paused close grip bench -12 inche grip 132.5 x 10 -paused last rep 135 x 10 -with sleeves lst rep paused flys 3 x 15 triceps 3 x 15 biceps 6 x 12 trained on my own so had no spotters and i was looking after gym so instead of the 147.5 that the programme asked for i went slightly lower. In hindesight i should of had more confidence as 135 felt very light, infact i probably had a couple more reps on each set of bench | ||
| granty | | ... | 15-06-2013 @ 11:12 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | 13/6 light bench 60 x 12 60 x 10 80 x 10 100 x 10 120 x 5 130 x 10 felt very light 130 x 17 pb One arm dumbell Up to 70 kg x 5 with right arm pb Viking press - weight only 80 x 5 110 x 3 130 x 3 150 x 3 Laterals 2 x 12 benching felt strong pleased considering it was no sleeves. Hopefully hirting 210 in the near future. | ||
© Sugden Barbell 2026 Privacy - Terms & Conditions