A Bench Log, Yes it's Come to This

Training Training Logs
281

5/10 Upper

Warmups; foam roll (great adjustment), partial low back rehab, tricep pressdowns, some other light pressing movements to get warm

Standing strict press; 100x5, 135x5, 135x1, 165x2, 175x2x11 - 10lb’s heavier than last week

Seated chest support row machine; 6 plates, 4x8

Decline bench; 75x8, 100x8, 100x8, 100x12 - shoulder not feeling great on these so I backed it down

Chest supported DB row w/fat grips; 75x15, 90x10, 90x10, 75x12 strict

DB skullcrushers with db curls; 4 sets of 10-12

Kneeling ab pulldowns with rope; 3 sets of 15

Scale reads 246 today. Not happy or unhappy with this, it’s about what I thought it would be.

282

5/12 Max lower

Long warmup; foam rolling, low back rehab, leg extensions, free squats

Front squats; 100x5, 135x5, 135x3, 185x3, 225x3, 225x2, 245x2, 275x2, 295x2, 315x2, 350x1 - wanted 2 but I didn’t think a second one would happen, that was close to a max, 335x1, 225x8

Strict GM; 135x5x6?

PL GM; 135x5, 225x5

Giant set, 3 rounds of

Leg ext x 15
Leg curl x15
Crunch on floor with feet on stability ball x25
supermans with hold at top x15

Again, does not look like much but I feel it was a good workout and we were all shot. The strict GM’s are really taking a toll. Will work up to a max again on front squats next week, I took too many small jumps on this day and I think that’s what gassed me. Sledge beat me again as well hitting the 350 for a double. Enjoy it while it lasts pal :slight_smile:

May be pushing a bit hard right now considering my stage of rehab? Things are very tight and not happy this AM.

Monopoly

283

Gotta take the W’s where I can get them! Have a sneaky suspicion that they won’t be lasting too much longer

If it makes you feel any better: My left IT band is knotted up like a golf ball on the side of my leg

284

5/14 accessory upper

long warmup; foam roll, low back rehab, upper body complex

speed bench; 205x3x8, vary grips

chins; 4x8

seated db shoulder press; 60x12, 70x12, 80x8

3 sets of bi/tri superset. Good little workout, great pump.

5/15 oly stuff

warumps; foam foll, low back rehab, sldl. Felt great today, slept well, had breakfast and a good eca combo.

power cleans; warmups, 12 singles @ 90kg, honestly felt like there was no weight on the bar, was dying to take a heavier single

power snatch; 12 singles @ 65kg.

RDL; 4 sets of 8 with 225

strict reverse hypers; 3x6

single leg leg curl; 3x12

For some reason once we get done with rdl’s there is not much left in the tank. The oly stuff is light but still 24 singles pulling max speed takes a toll.

Back very sore today however I think that’s due to 7 hours of yardwork yesterday. Not very condusive to recovery but needed to be done.

Monopoly

285

Don’t get behind on your fuggin logs, that’s all I’m gonna say. I don’t think I can remember half of what I’ve done but will try.

5/17 Max upper

Warmups, foam roll, low back stuff, various upper body

Standing strict; 185x2x12 another 10lbs heavier that last week and 20lbs more than week 1

Seated machine row; 4 sets of 8 with 7 plates I think

Decline DB; 100x8x3, 75x12

DB row w/fat grips; no clue, 3 or 4 sets

Various arm work

5/19 max lower

Had zero gas in the tank today, did not want to be in the gym. Shitty warmups and not enough of them

Front squat; Managed to work up to 315x3, was way more than I thought I would get and they felt horrible.

GM; tweaked my back on second set, did some sled drags and then got the fuck out of dodge

5/20 Accessory

Much better today. Longer warmup, more ephedra and coffee usually works well

Speed bench with mini’s: Lots of warmups then I think 185x3x8?

Pull ups; 8x4

Seated db shoulder press; 60x12, 70x12, 75x10

Seated bent over rear delts; 3x12 with 40lb db’s

More arm work, been adding dips in as the shoulder has felt pretty good

5/21

Miss, was out of town FINALLY getting a new car. Then had to drive it home 1800 miles, that was NOT good for the back

5/24 Max upper

Not near enough warmups, was running late

2 board bench; tons of easy sets, 275x3, 315x1, 335x1, 345x1-shaky, 350x1-good lift, probably had another 5-10lbs with that kind of rep but didn’t think I could duplicate it. May be an all time PR on the 2 board, will have to check

Incline db; 75x10, 100x8, 100x8, 70x10 maybe? Can’t remember

Seated lat pulldown; 4 sets, went VERY heavy and as a result got very sore. Funny how that works

Bent over row (strict); 135x8x4

More arm work, standing ez curl superset with dips. Had a massive pump going. Bodyweight is 254 today.

5/26 Max lower

Again, not enough warmups!!

Front squat to low foam box; warmups, add blue band + 135 bar weightx2, add green band, x1, 185 with blue/green x 1, 205 with blue/greens x 1, jump to 275 and got crushed on the box, switched to higher box, added knee wraps and dumped the bar, miss. In retrospect a 70lb jump was probably a bad idea. I will say that was a shock to the system, methinks more band work is in order, I was seeing stars just unracking the weight

Rack pulls (below knees); 225+quaded mini’s x 5, 315 + minis x 5, 405 + minis x5, x5

Front squats; 135x20x3 (missed two lifts)

Kneeling ab pulldowns; 3 sets of stack

I am feeling crushed today! Need more food!

Monopoly

286

5/29 Oly

Not enough warm ups, back was very weak from Wend.

Clean; 10 singles at 232 (75%)

Snatch; 10 singles at 75kg (75%) Snatch felt better than the clean.

Light tire; 4 sets of 8 flips

2 sets duck walk, 2 sets power stairs, 1 run of 80ft with 400 yoke

Sledgehammer work, 3 rounds. Felt good to get outside even though weights were a joke.

5/31 Upper

Warmups, this is becoming a problem, need to stop it now

2 board bench with feet flat out/supported; worked up to 335 which I crushed, then 315x4, just missed the 5th. Felt really good with no leg drive and strong

I honestly can’t remember what the hell else I did this day, it went downhill after bench

6/2 Lower

Front box squat with 160lb in chains; worked up to 245 bar weight for a triple, then used a super low box with 135/chains for 5

Rack pulls against quad minis; up to 315x3

Lying hammie curls; 3 sets of 15 superset with curnches, 3 sets of 25

6/3 accessory

speed bench; 185 + minis for 3x8

kroc row; 75x10, 100x10, 135x10, 170x10, 170x10

seated db press; 60x10, 75x8, 90x5, 60x14

seated lat pulldown; worked up to stack x 8

bunch of arm training

I pushed the band front squats too hard last week, re-injured the back a little I think. Have had some nagging glute pain since then. Trying to push but work around it a little right now, hopefully I didn’t do too much damage.

287

6/5 oly

Longer warmup, felt good today

power clean; warmups, 4 sets at 112, 2 sets at 120, 1 miss x 130, 1x130-absolutly smashed it, 80% effort lift. Plan was to stay at 112 but coach wanted me to jump up a bit. The first miss was so dumb, I just pulled it too fast off the floor and my hips shot up. Stayed down on the second one

power snatch; 80kgx4, 90kgx4

SSB squat; up to 305x6, add box, 355x5, 405x5

glute bridge; 4 sets

sled drags; 4 sets of 140ft

I fucked up my back. Total deload this week and then I’ll move forward.

Monopoly

288

Deload week, nothing really to write about. Back is better but probably no squatting next week. May just ditch box squats for now to avoid the compression at the bottom of the lift. I don’t think the glute bridge helped either so I’m going to toss those out as well.

Couple guys have a show on Saturday and I’ll be there as a judge. Hopefully it’s a better showing than the teams last meet.

289

6/14 Max upper

Good, long warmup. Got my back rehab in along with a nice complex for upper body

Reverse band (green) bench; 135x5x2, add bands, 315x5, 365x3, 405x1, 455x1, 495xmiss 2 in off the chest, 475x1 - just about a limit lift, 405x5. Very weird that I had the power to lock it out but almost stalled right off the chest again. Guess tri’s have gotten stronger. I think this is a PR.

Jerk from rack; 135x3, 185x2, 225x2, 245x2, 275x1 - smoke show. Hands down, the eaisiest 275 has ever gone up.

Kroc row; 60x8, 100x8, (straps) 135x8, 170x8, 170x8. Pulled something in my rib on the first rep of the last set, can’t take a deep breath today. Yes the straps are ghey but I feel it way more in my back when I add them.

Seated wide grip pulldows; 3 sets of 12, 1 dropset to palms in narrow grip that LIT me up.

I was running late and toast by now so I left. Hopefully this makes for a good assitance day on Thursday. Very tired today, I can tell I worked with some heavier weight. On a side note I’m really close to stopping this cycle with my back still out. I don’t have time to do a BB show and don’t think I will be able to go back heavier on legs for several weeks still. Stupid injuries.

Monopoly

290

6/16 Lower

Low back rehab, 3 sets leg extensions

Lunges; 6 sets of 60ft

Tried squatting with SSB, no dice. Same thing with GM, just not happening. Moved to powercleans

Powercleans; 60x3 singles, 90x3 singles, 110x1 felt good decided to keep going up, 130x1, 150xmiss, 150xclose miss, 140x1, 140, 130, 130

Hang clean; 110, 110, 110, 110

Shitty day. However if on a bad day I can PC 140 I guess I’ll take it. Also decided to stop cycle, sucks but it’s the right decision. Will regroup and hopefully be able to start back in a month or so.

291

6/21 max upper

Warm ups; foam roll, upper body complex

push press; lots of warm ups, 225x3, 275x1, 315xmiss, 315x1, 335xmiss, strict press 185x1, 205xmiss

dumb miss on the first 315, came back and hit it strong the second time. 335 was a total shot in the dark, may have been able to get it with a jerk? 315 is a big PR on this lift so I’ll take it and be happy. The 185 strict press was a joke, I took maybe 20 seconds to attempt the 205 and it was not enough recovery, stupid

reverse band (mini’s) bench; 225x5, 275x5, 315x5, 225x10 reverse grip

seated wide grip pulldowns superset with close grip pulldowns; 3 sets of 8, 8

bent over row superset with bent over rear delts; 3 sets of 10

Did not get near the accessory work in that I needed, will have to catch up tomorrow.

Monopoly

292

6/23 Lower

Decent warmup. Wore my knee sleeves today and things felt better

Front squat; 135x5, 185x5, 225x3, 275x3, 315x3, 335x3, 365x2 - I think another PR?

Tried GM/Squat again, again no luck

SLDL: 135x5, 185x5, 225x5, 275x5

Powerclean; 90kgx2x4

3 sets of ab work

Things kinda went downhill after the front squat

Monopoly

293

6/24

Total throwaway day. No food, no motivation to train, shoulder fucked up, blah blah blah. Barely made it through the workout. Saturday needs to be better.

Monopoly

294

6/26 Random

Vauge warmup

power snatch; up to 80kg off floor, then did some work from the hang, things did not go well. dropped down to 60kg and did a ton of sets. discovered that my traps are doing very little in the pull so this will be a focus point for a while

snatch pulls from rack; 4 sets

speed deads; 4 sets of 3 @ 365

brought back this natural stone from our camping trip, it’s between 250-300lbs. we spent over an hour cleaning it and trying to press it. I got really close twice but just pushed it out in front a bit. I’ll get some video up later, we all had a blast playing with it. Fun day overall

Monopoly

295

6/28 Upper

Foam roll, upper body complex for warmup

strict press in rack against choked purple bands; barx10, 100x5, add bands x3, x3, x3

switch to jerk; 135x3, 185x3, 225x1

switch back to strict; 65x9

circut;

seated row/pulldown, front plate raise, ez curl bar broceps blast, 4 sets of high reps

had to leave, short but strong workout! the circut blew me up at the end

Monopoly

296

6/29 lower

Good day, bad day. Good day, bad day. Good day, bad day, blah this sucks.

Not much felt good last night.

Sumo deads; up to 405x3x3, felt shit

log cleans; 3 sets of 5

rdl; 4 or 5 sets

lunges w/ssb; 2 trips of 80ft

2 sets of ab work

Still sore today so that’s good. Going way down south to watch some pro strongman do a deadlift expo then get some training in tomorrow. Should be fun and motivating, hopefully I’ll learn some new things.

297

So a good couple of days. Had alot of fun on the trip and after talking to those guys I think our training is going the right direction.

Got to watch an 880 pull and a 390 axle clean/press for a triple, just sick lifts. I also felt like a little kid around those guys, realized that diet/food intake is the weak link in my chain right now, I’ll be trying very hard to fix that and get bodyweight higher.

For my own stuff. Hit a 320 axle clean/jerk, missed at 350. 340/hand farmers for 60ft. Then we trained our normal deal on Saturday at our place.

7/3

LONG warmup

Reverse band (green) deads; lots of warmups, 585x1, 645x1, 705x1-pr, 735x miss just over knees, 495x8. 705 was fast off the ground, wondering what I can pull right now?

Yoke; warmups, 560x60ftx2, 650x60ftx2

HEAVY sled drag 130ft, sprint back, duck walk for 60ft, sled drag 70ft

Great couple of days, considering how little event work I’ve done strength is okay right now. Will keep working hard on the gym stuff and minimal event work. I feel like I got hit by a bus today

Monopoly

298

1280×720 208 KB

7/7/10

Lower body

Long warmup, took awhile to get going today.

Axle clean; we did a shit ton of work with this. Double overhand, mixed grip, pure cleans, cont clean with no belt, cont clean with belt, etc. I rember hitting 285x2 mixed grip with no belt, 265x3 pure clean no belt, easy 305x3 cont clean with belt. Was shot after all of this

Front squat; 135x5, 185x5, 225x5, 275x5, 275x1. All done to with pause at bottom, this is the weakest part of my lift, stopping and reversing the weight.

Tri-set; seated hammie curl, supermans, weighted ab crunch. Did 4 sets of this and was fully fried by the end. Strong workout.

Here’s a pic of the rock I got camping that we have been trying to press.

299

7/7/10 accessory

Foam roll, upper body complex for warmup

bench, wide grip, feet supported; warmups, 225x3x5, all done with pause at bottom

bench, comp setup; 225x3x3

hang snatch; 55kgx3x3

standing strict press; 135x8, 135x6, 135x4, 135x4

static chins; 10, 8, 8, 7, 8, 5

giant set; low machine row, front plate raise, db curl, seated bent over rear delts. did 4 sets of this

Another good workout. Starting to free float again a bit. The only time I can seem to focus down is when I have a contest, guess I may need to pick something. I am going to start working static stuff more, pauses, stopping lifts short of rebound, etc. My explosion is good right now, I just don’t have the raw power to back it up. Short term I’m going to get my 405 front squat then I’ll start over at a lower number with the pause in the middle and go back up. As usual, not sure what the hell I’m doing…

Monopoly

300

7/10 “events”

Decent warm up, foam roll, hypers, light cleans, bodyweight squats, playing around with stuff

front squat; warmups, 225x1, 275x1, add belt, 315x1, 365x1, add wraps, 405xmiss - bar slipped forward, 405x1 crushed it, big PR and a goal reached. I was happy for about 2 minutes until partner crushed 530, yes, a 530 front squat. Maybe the sicker thing is that he’s got more left.

stones; 350x2, 350x2, 450xmiss - got it off the ground but couldn’t lap it, 450xmiss, 380x1 - pretty easy, raise bar to 68", 350x1-pr for height

Was pretty smashed by now, alot of effort went into these two movements. Did 3 circut’s of face pulls, one leg reverse hypers and supermans then called it a day.

405 down, now I need to hit 440x5, that’s the next front squat goal.

Monopoly