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Posts Tagged ‘Max Bench’
Training Journal: Jacked and Tan 1/13/17
Posted: January 14, 2017 in Training JournalTags: Bench, Bench Press, Jacked and Tan, Max Bench, Powerlifting, Slingshot
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Training Journal – 12/14/15
Posted: December 15, 2015 in Announcements, Training JournalTags: Arms, Bench, Bench Press, Chest, Curl, Daily "Selfie", Deload Day, Elbow Sleeves, EZ Bar, Hypertrophy, Hypertrophy Block, Max, Max Bench, Notre Dame, Play Like A Champion, SBD, Selfie, Training, Training Journal, Wrist Wraps
Monday – Chest/Arms
Well, it was supposed to be a deload day at 50% volume and 90% 1RM intensity. Since we have the Lift-a-thon coming up in a couple days and I have no idea where my maxes are currently, I thought I would train a little differently than programed. Probably shouldn’t have.
Bench Press – 45×10, 135×10, 225×5, 275×1, 315×1, 335×1 (I think I could have gone heavier, but I was lifting alone so no spotter and didn’t want to hurt myself.)
EZ Curls – 95x4x8 (used the Arm Blaster as well)
Daily “Selfie” – This is one of my old school Notre Dame shirts. Again, like a previous post, one of the most storied schools in U.S. history. Every time I head into the Heavy Hammer Gym I have to hit the Play Like A Champion sign. It reminds me that in order to succeed and be a champion I have to train like a champion. Also pictured, my trusty SBD Elbow Sleeves and Stiff, 1m Wrist Wraps. 
Training Journal: 8/17/15
Posted: August 18, 2015 in Training JournalTags: Bench, Bench Press, BIG, Big Iron Gym, BP, Chest, Incline BP, Max Bench, No Cardio, Peaking, Shawn Frankl, Shoulders, Strength, Triceps, Upper Body
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.
Light Event / Max Day
Bench Press – 135 lbs x 10 reps x 1 set, 225 lbs x 5 reps x 1 set, 315 lbs x 1 rep x 1 set, 335 x 1 rep x 1 set NEW PR
Overhead Press – 95 x 5, 115 x 3, 135 x 1, 185 x 1 strict
Deadlift – 135 x 3, 225 x 3, 315 x 1, 405 x 1, 495 miss
Farmer’s Walk – 145 lbs x 80 ft x 17 sec
(Supposed to be Multidirectional Agility Day, but Alarm didn’t go off this morning)
I went to Big Iron Gym this evening. Did some arm accessory work and maxed on Bench Press. I am competing at the end of September in powerlifting so I figured I should focus a bit on the big three. Here is what I did.
Bench Press – 135 x 10 reps x 1 set, 185 x 10 reps x 1 set, 205 x 8 reps x 1 set, 225 x 5 reps x 1 set, 245 x 3 reps x 1 set, 275 x 3 reps x 1 set, 315 x 1 rep x 1 set (this is my current PR), with a little advice from pro powerlifter/world record setter Shawn Frankl 315 x 2 reps x 1 set with 2 boards.
One Arm Preacher Curl – 35 x 8 reps x 1 set, 30 x 8 reps x 1 set, 25 x 8 reps x 1 set, 20 x 8 reps x 1 set, 15 x 8 reps x 1 set. Only 30 seconds rest in between each set.
Tricep Rope Pushdown – 40 x 10 reps x 1 set (slow), 60 x 10 reps x 3 sets, 80 x 10 reps x 3 sets
Spent some time talking with guys about diet. I will post about that in a diet category sometime.
Heavy Hammer Gym 