trying what? Coan routine?

Bench/Squat Day 2

Barbell Bench Press:
45 lb x 10 reps
115 lb x 5 reps
135 lb x 5 reps
185 lb x 3 reps
225 lb x 1 reps
250 lb x 3 reps
250 lb x 3 reps
275 lb x 1 reps
275 lb x 1 reps
275 lb x 1 reps
2x neg 305 lbs


Holy shit! I love that bench routine!

Bw: 173

Barbell Squat:
132.3 lb x 5 reps
176.4 lb x 5 reps
220.5 lb x 3 reps
264.6 lb x 3 reps
303.1 lb x 3 reps
303.1 lb x 3 reps
303.1 lb x 3 reps
303.1 lb x 3 reps
303.1 lb x 3 reps
303.1 lb x 3 reps

This post was edited by Aube on Mar 29 2013 08:23pm

Bench/Squat Day 1

Bw: 173

Barbell Bench Press:
45 lb x 10 reps
135 lb x 5 reps
185 lb x 5 reps
205 lb x 3 reps
235 lb x 5 reps
235 lb x 5 reps
250 lb x 3 reps
250 lb x 3 reps
255 lb x 5 reps
255 lb x 4 reps

Snatch:
132.3 lb x 2 reps
132.3 lb x 2 reps
154.3 lb x 1 reps
154.3 lb x 1 reps
176.4 lb x 1 reps
176.4 lb x 1 reps
198.4 lb x 1 reps
198.4 lb x 1 reps

Clean and Jerk:
198.4 lb x 2 reps
198.4 lb x 2 reps
220.5 lb x 1 reps
220.5 lb x 1 reps
231.5 lb x 1 reps
242.5 lb x 1 reps
242.5 lb x 1 reps
242.5 lb x 1 reps
242.5 lb x 1 reps
242.5 lb x 1 reps

Barbell Squat:
45 lb x 10 reps
135 lb x 5 reps
225 lb x 5 reps
275 lb x 2 reps
315 lb x 2 reps
315 lb x 2 reps
315 lb x 2 reps
315 lb x 2 reps
315 lb x 2 reps
315 lb x 2 reps

imo, moar bacon!

i dont understand why you do so many sets so little reps
is this pure for strength building?

ate a pound today.


It's my preparation for a powerlifting competition so yeah pure str. I've gained a lot recently... Almost already reached my initial goals (even if i'm 8-9 lbs heavier than my initial body weight category). Pretty sure i'd cut down to 163 if I'm not heavier 1 month from the competition.

im looking to just be strong as fawrk for my bodyweight. im 160 right now benching 225 for max.
do you think doing this routine will increase my bench the fastest?

what do you thinks a good routine for me,

i like your numbers so im wondering if you can hlp lol

There's no magical routine, it's hard work and perseverance.

If you're looking to be strong low reps is were it's at. Best routine to increase it fast would be smolov jr which make you bench press 4 times a week for 3 weeks but there's risk of injuries. Made my bench increase from 250 to 280 in 3 weeks but my shoulders and elbows felt really sore from all that volume.



Coan Week 3/10

bw: 172

Jerk:
44.1 lb x 3 reps
132.3 lb x 2 reps
176.4 lb x 2 reps
198.4 lb x 1 reps
220.5 lb x 1 reps
242.5 lb x 1 reps
275.6 lb x 1 reps PR

Barbell Deadlift:
154.3 lb x 5 reps
187.4 lb x 5 reps
231.5 lb x 3 reps
275.6 lb x 2 reps
308.6 lb x 2 reps
352.7 lb x 1 reps
396.8 lb x 3 reps

Speed Deadlift:
330.7 lb x 3 reps
330.7 lb x 3 reps
330.7 lb x 3 reps
330.7 lb x 3 reps
330.7 lb x 3 reps
330.7 lb x 3 reps

Stiff-Legged Barbell Deadlift:
275.6 lb x 8 reps
275.6 lb x 8 reps
275.6 lb x 8 reps

Bent Over Barbell Row:
154.3 lb x 8 reps
154.3 lb x 8 reps
154.3 lb x 8 reps

Lat Pulldown:
175 lb x 8 reps
175 lb x 8 reps
175 lb x 8 reps

Stiff Leg Barbell Good Morning:
187.4 lb x 8 reps
187.4 lb x 8 reps
187.4 lb x 8 reps

Bench/Squat Day 2

I had a bad day nutrition wise....no energy at all

Bw: 171

Barbell Bench Press:
45 lb x 5 reps
135 lb x 5 reps
185 lb x 3 reps
225 lb x 3 reps
250 lb x 3 reps
250 lb x 3 reps
285 failed
280 lb x 1 reps
310 neg

Barbell Squat:
132.3 lb x 5 reps
176.4 lb x 5 reps
220.5 lb x 3 reps
264.6 lb x 2 reps
303.1 lb x 4 reps
303.1 lb x 4 reps
303.1 lb x 4 reps
303.1 lb x 4 reps
303.1 lb x 4 reps
303.1 lb x 4 reps

This post was edited by Aube on Apr 5 2013 05:57pm

Bench/Squat Day 1

bw: 171

Barbell Bench Press:
45 lb x 10 reps
135 lb x 5 reps
185 lb x 5 reps
225 lb x 3 reps
240 lb x 5 reps
240 lb x 5 reps
255 lb x 3 reps
255 lb x 3 reps
260 lb x 2 reps

Snatch:
110.2 lb x 2 reps
110.2 lb x 2 reps
154.3 lb x 2 reps
154.3 lb x 2 reps
176.4 lb x 1 reps
176.4 lb x 1 reps
198.4 lb x 1 reps

Clean and Jerk:
198.4 lb x 1 reps
198.4 lb x 1 reps
220.5 lb x 1 reps
220.5 lb x 1 reps
242.5 lb x 1 reps
259 lb x 1 reps PR

Barbell Squat:
220.5 lb x 3 reps
264.6 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps

Coan Week 4/10

bw: 171

Barbell Deadlift:
154.3 lb x 5 reps
198.4 lb x 5 reps
242.5 lb x 3 reps
286.6 lb x 2 reps
319.7 lb x 1 reps
352.7 lb x 1 reps
385.8 lb x 1 reps
418.9 lb x 2 reps

Speed Deadlift:
352.7 lb x 3 reps
352.7 lb x 3 reps
352.7 lb x 3 reps
352.7 lb x 3 reps
352.7 lb x 3 reps

Stiff-Legged Barbell Deadlift:
286.6 lb x 8 reps
286.6 lb x 8 reps
286.6 lb x 8 reps

Bent Over Barbell Row:
154.3 lb x 8 reps
154.3 lb x 8 reps
154.3 lb x 8 reps

Lat Pulldown:
190 lb x 8 reps
190 lb x 8 reps
190 lb x 8 reps

Stiff Leg Barbell Good Morning:
198.4 lb x 8 reps
198.4 lb x 8 reps
176.4 lb x 8 reps

This post was edited by Aube on Apr 10 2013 10:17pm