Posts Tagged ‘Bench’

Training Journal – 11/9/15-11/15/15

Posted: November 16, 2015 in Training Journal
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Monday – Bench Press – 255x3sx4r

Close Grip Bench Press – 135x2sx4r

Bent Over Rows – 135x3sx10r

Tricep Extensions – 50x2sx10r

Tuesday – High Bar Squat – 365x3sx6r

Wednesday – Overhead Press – 145x3sx5r

Upright Rows – 65x2s10r, 95x1sx10r

Shrugs – 135x3sx10r

Thursday- Deadlift – 315x3sx6r

Rack Pull Deadlift – 225x3sx6r

Friday – Bench Press – 290x3sx4r (last set only got 2 reps)

Slingshot Bench Press – 330x1sx3r

Close Grip Bench Press – 225x2sx4r

Bent Over Rows – 135x3sx10r

Sunday – Instead of Squats I helped move a very, very heavy piano.

This is my last Strength Block workout until Mid-January.  I feel like I have hit a plateau in my training and I am going to switch it up.  I have roughly planned out the next 24 weeks of training with an APF meet in Omaha at the finish.  Starting on Monday 11/16/15 I will start Hypertrophy Block training.  This will last for about 10 weeks.  I will then go back to a Strength Block for roughly 8 weeks.  Lastly, I will finish up this cycle with a 4-5 week Peaking Block.  This will be the first time I have tried all of the Phases of training in a Macrocycle.  After my poor performance at the NASA meet I want to come back better than ever,  I was going to do a meet in Chamberlain, SD in February, but I am going to skip it to focus on getting stronger.  I will try to update the blog more often.  I am going to set up a schedule for posting dietary and training journal material as well as some product reviews that I haven’t had the chance to do yet.  Stay tuned for a lot of material to be coming your way.

Training Journal – 10/12/15 – 10/18/15

Posted: October 21, 2015 in Training Journal
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Here is my training for the week:

10/12/15 – Bench Press – 275x3x4

– Close Grip BP – 205x2x4

– Bent Over Rows – 185x3x10

10/13/15 – High Bar Squat – 345x3x5

– Pause Below Parallel Squat – 225x3x5

10/14/15 – Overhead Press – 155x3x5

– Shrugs – 95x3x20

– Shoulder Complex – 10x3x10

10/15/15 – Deadlift – 425x1x3 – Needed to do 3 sets, but back wouldn’t let me.

10/16/15 – BP – 275x2x5, 315x1x3

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/18/15 – Low Bar Squat – 300x3x6

– Pause Above SQ – 315×5, 405×3, 475×1, 495×1

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)

Training Journal – 10/5/15-10/11/15 – Week 2

Posted: October 11, 2015 in Training Journal
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Here is my training for the week:

10/5/15 – Bench Press – 275x3x5

– Wide Grip BP – 180x2x5

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/6/15 – Missed Training

10/7/15 – Overhead Press – 185x3x4

– Shrugs – 135x3x10

– Shoulder Complex – 12,15,15×10

10/8/15 – Deadlift – 315x3x6

– Pause Deadlift – 275x3x6

10/9/15 – Close Grip BP – 175x3x6

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x3x10

10/11/15 – High Bar Squat – 300x3x6

– Pause Above SQ – 300x3x6

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)

Training Journal: 8/17/15

Posted: August 18, 2015 in Training Journal
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NEW PHASE: PEAKING!!!

Week #1

Day #1

Monday

6:00-7:00pm

Cardio Workout – Nothing

Strength Phase Training – Upper Body Focus (Chest, Tri)

Bench Press Warmups – 165×5, 205×5, 235×3

Bench Press Working Sets – 270×2, 285×2, 300×1, 320×1, 325×1

Bench Press Cool Downs – 250×5

Incline Bench Press – 135x2sx10r

Comments: New Phase – Peaking.  1st time trying a peaking phase.  Created with the help of Mike Israetel.  1st time benching this heavy in a few months.  Shoulder hurt on the lighter weights, but stopped once I got to 285 lbs.  Sets felt fairly easy, 300 was good, 320 was a little struggle, 325 my butt started to come up off the bench.  I need to get my legs back more so that won’t happen.  Had some good spotting from Josh and Heath and a little coaching from Shawn Frankl himself. Done at Big Iron Gym.

Training Journal: 8/14/15

Posted: August 17, 2015 in Training Journal
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Week #4

Day #5

Friday

5:30-7:00am (did 2 workouts)

Cardio Workout – Nothing

Strength Phase Training – Lower Body Focus (Hamstrings, Quads, Glutes, Lats) and Upper Body Focus (Chest, Tris, and Lats)

Deadlift Warmups – 210×5, 260×5, 315×5

Deadlift Working Sets – 380×3 (missed 2 reps and the 2nd set, just couldn’t get it, will try this workout again)

Deadlift (2″ Deficit) Cool Downs – 325x2sx5r

Bench Press Warmups – 135x2sx5r

Bench Press Working Sets – 145x2sx4r

Bench Press Slingshot – 225×4

Close Grip Bench Press – 100×4

Bent Over Rows – 115×10, 135×10

Comments: Deload Day: 70/50% intensity and volume.  Used old Nike Knee Sleeves as shin guards.  Used Versa Grips Pro on last set of rows because callouss hurt. Done at Heavy Hammer Gym.

Training Journal: 8/11/15

Posted: August 12, 2015 in Training Journal
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Week #4

Day #2

Tuesday

5:20-6:20am

Cardio Workout – Np Cardio

Strength Phase Training – Upper Body Focus (Chest, Lats, Tri)

Bench Press (No Pause) Warmups – 155×5, 205×5, 225×3

Bench Press (No Pause) Working Sets – 260x4rx2s

Bench Press (No Pause)  Cool Downs – 205×4

Close Grip Bench Press – 135×10

Bent Over Row – 95×10, 120×10

Comments: Deload Day – 50% volume and 90% of planned intensity.  Shoulder hurt a little bit. Need to work on wrist wrap placement to get the most out of them.  Used SBD elbow sleeves.  This is a Make-Up training for missing yesterday.

Week #4

Day #2

Tuesday

5:00-6:00pm

Cardio Workout – 10 min on treadmill.  3.5mph pace. 0% incline.  130 bpm heart rate.  50-100cal burned.

Strength Phase Training – Lower Body Focus (Quads, Glutes, Hamstrings)

High Bar Squat Warmups – 135×5, 225×5

High Bar Squat Working Sets – 315x5rx2s

High Bar Squat (Pause Below Parallel) – 135x5rx2s

High Bar Squat (Pause Above Parallel) – 135x5rx2s

Comments: Deload Day – 50% volume and 90% of planned intensity.Two good workouts in one day.

Training Journal: 8/3/15

Posted: August 5, 2015 in Training Journal
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Week #3

Day #1

Monday

9:15-10:15am

Cardio Workout – Nothing

Strength Phase Training – Lower Body Focus (Hamstrings, Back, Glutes)

Squat (Low Bar) Warmups – 200×5, 250×5, 300×3

Squat (Low Bar) Working Sets – 325×5, 350×5, 350×5

Squat (Low Bar) Cool Downs – 300x5x2

Good Mornings – 45x10x2

Comments: Morning SQ session was a make-up for missing my training on Saturday. Done at Heavy Hammer Gym.

6:40-7:30pm

Cardio Workout – 10 min on the treadmill.  3.5 speed.  Around 100 cal burned.

Strength Phase Training – Upper Body Focus (Chest)

Bench Press (No Pause) Warmups – 155×5, 205×5, 225×3

Bench Press (No Pause) Working Sets – 245×5, 275×3, 275×4

Bench Press (No Pause) Cool Downs – 225x5x2

Dumbbell Bench Press – 40×10, 50×10

Comments: Evening BP session was the normal training for a Monday.  I used my SBD sleeves and wrist wraps for the first time during both of today’s sessions.  The elbow sleeves work wonderfully.  No elbow pain at all.  The wrist wraps were perfect for bench press, but too stiff to use on squat. Shoulder started hurting a bit.  Done at Big Iron Gym.

Training Journal: 7/31/15

Posted: August 1, 2015 in Training Journal
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Week #2

Day #5

Friday

5:35-6:15pm

Cardio Workout – 5 min on treadmill.  3.5mph pace. 3% incline.  114bpm heart rate.  50-100cal burned.

Strength Phase Training – Upper Body Focus (Chest, Lats, Traps)

Bench Press (No Pause) Warmups – 135×5, 165×3

Bench Press (No Pause) Working Sets – 200×3, 235×3

Bench Press (No Pause)  Cool Downs – 165x3x2

Dumbbell Bench Press – 30×10, 35×10

Bent Over Row – 55×10, 95×10

Dumbbell Shrug – 55×20, 50×20, 45×20, 40×20

Comments: Light Day – 70% volume and intensity.  Shoulder hurt a lot. Pretty much on all sets. Also mowed today.  1hour and 30 min for 550 cal burned.

Training Journal: 7/27/15

Posted: July 28, 2015 in Training Journal
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Week #2

Day #1

Monday

6:00-6:40pm

Cardio Workout – 10 min walking at 3.5pace on treadmill. Heart rate at an easy 120.  Burned about 50-100 cal.

Strength Phase Training – Upper Body Focus (Chest)

Bench Press (No Pause) Warmups – 145×5, 195×5, 215×3

Bench Press (No Pause) Working Sets – 235×5, 265×5

Bench Press Cool Downs – 215x5x2

Dumbbell Bench Press – 30x10x2

Comments: Bench Press felt great.  A little twinge in right shoulder/pec/clavicle area.  DB sets were too easy, will bump up to 40s next time. Done at Shawn Frankl’s Big Iron Gym

5-3-1 Cycle#4/Week#3 Bench Press

Posted: June 13, 2015 in Training Journal
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