A Bench Log, Yes it's Come to This

Training Training Logs
341

12/11

Good arm session at work finally

Missed Sundays leg workout. Back was totally jacked up from Friday and I was shot from work for the week. Sucks.

12/13 upper

Long warmup

Standing strict press with swiss bar; warmups, 190x3, 200x3, 210x3 - had to get help on the 3rd, 190x3, 150x10

DB Floor press; 75x10, 100x10, 100x8, 100x7

Machine fly; 3 sets of 12

Dip machine; 3 sets of 10

Pretty good workout. Insane busy between two jobs right now, put over 65 hours in last week and my training is sucking

Monopoly

342

12/20 max upper

push press with swiss bar; up to 280x1 then dropped down and did triples

cg bench; smashed 315, has to be a pr, then did triples

12/26 max lower

squat; warmups, 315x5, 315x5, 365x3, add belt/wraps, 315x17

leg press; worked up to a HEAVY set of 10

axle clean; 60kgx5, 80kgx5, 100kgx5

12/27 max upper

incline bench; up to 275x1, missed 295 by a cunt hair, did sets of 5 with 225 after

cg bench; bunch of sets, 275x3, 275x5, 275x2

feet suspended pushups against double purple band; 3 sets of 10 - this was brutal

tricep work, was pretty much done after this

Yes, I’m a biatch right now, please move along

343

Been sick so spent the past couple of days including new years eve reading and trying to plan out a training cycle. Lots of stuff from the westside side. Here is some stuff I am going to work on following

NO max singles on first move. I am going to work max 5’s. On squats and deads I am not going to use a belt. Really want to use this for strength and size.

4 sets of 15 DB bench COLD first movement of each workout or 4 times per week.

Less than 60 seconds rest period between sets on dynamic day

3 week mesocycles, work 50, 55, 60% on speed

Take all rep work to failure

With that said, I’m almost done with a 12 week layout. I’m hoping this will help me keep on track. Started yesterday

1/1/11

Got to the gym and realized it closed in 30 minutes, Had to hustle!

db bench; 60’s x 15 x 4 sets superset with

seated wide row; 4 sets 15

speed bench; 185x3x8, vary wide, narrow, comp grips

one arm lat pulldowns, sets 12 superset with

hammer curls; 3 sets 12

1/2/11

rack pulls (lower shin); 135x8, 225x5, 315x5, 405x5, 475x5, 475x5, 475x3 - this was horrible, I wanted to put a belt on so badly

sumo deads; 135x5, 225x5, 315x5, 405x5, add belt 495x5-pr?, 545x1 - pretty easy lift, shut it down

front squat to LOW box; 135x8, 225x5, 225x8 - smoked, had to call it. Will be doing a TON of these for assistance work.

db bench; 4x15 with 60’s

grip work, ab work/side bends, grip has gone to shite

Very good day. I can’t believe how good the sumo felt after how shitty the rack pulls went.

344

Hey man, just noticed your log. I’ll be following along.

345

Thanks Kalle, how has your training been? Have not had the chance to look at your log in a while.

346

db bench; 4x15 with 60’s

seated overhead no back support with swiss bar; up to 190x5

swiss bar floor press; 185x12, 205x12, 225x12, 225x11

low row; 3 sets of 12 then a set of 30 with the stack

seated bent over lateral/shrug; this is a half shrug half rear delt fly, it hammers my upper back, traps and rear delts; 4x12 with 40’s and fat grips on

some ab work

Home for a ton of food, pretty good day of eating today and a good training session. There were literally 7 girls in the gym tonight that were INSANE, it’s almost becomming a problem.

347

720×540 73.9 KB

Got 4 workouts in this week!

WED 1/5 accessory lower

4 sets 15 db bench

step ups to a really high box

kb swings

leg ext

back extensions

was not a great session but I got it in, back was still toast

1/7 Friday accessory upper

4 sets 15 db bench

speed bench; warmups, 8 sets 3 with 225, felt a bit slow

seated smith machine military press; 3 sets of 10

close grip lat pulldown superset with hammer curls, 3 sets 10

again, not great but got it done

1/9 max lower

rack pulls (think the pins were a tad higher this week); up to 485x5x2. low back is staying flat, upper back is rounding on the last two pulls

deads; warmups, 515x1, 565x1, 605x1! This is a PR for several reasons. One, 600 even is the most I’ve ever pulled from the floor. It was suited and I was on. This was belt only, no straps, I’m so stoked. After pulling sumo semi max last week and conv this week I’m not going to pull again for a max in while.

I hate saying this but I think maybe going to 3 days a week would be good for me. My training volume is WAYYYYYY down and I’m at a pretty good strength level right now.

In any event, it was a great day. My low back is pretty tight now so hopefully I can move tomorrow.

348

Lots of missed stuff. Back is still off and workouts limited.

Day after deadlifts hit a crappy upper session, rest of the week off including Sunday.

1/17? me upper

4 sets 15 db bench with 60’s

reverse grip bp; worked up to 275 for 5, 2 sets

incline db; 60x10, 80x10, 100x8, 70x7

strict back work

1/22

speed bench

up to 165 bar weight plus 50lbs side in chains? 8 sets of 3

seated db military press; 60x10, 70x10, 70x10

lat pull down; 3 sets mod weight

db bicep curl; 3 sets

good quick workout. 2 hours later 5 rounds of sparring

1/23 testing the back out

short warmup

foam box squat; up to 405x3, super easy and felt pain free

new hip sled/leg press that KILLED me; 4 sets here

superset with

NEW GLUTE HAM RAISE! fucking awesome. Also stoked that I was way stronger on these than expected, 4 sets of 12

short ab work

349

Strong workout tonight

max upper

Zero warmup

swiss bar bench; 135x10, 225x10, 275x5, 315x4 - don’t think I would have hit the 5th. PR either way

flat db bench; 80x10, 100x10, 135x4 - eh, not good, not bad, need to get back up to repping the 150’s, 100x9

strict one arm cable row; 4 sets 10

reverse grip pulldown; 2 sets 12

superset with

tricep pushdown; 2 sets 12

350

Dude that is an epic pic to go with your epic pull; 3 days a week and eating MMs is making you more awesome by the day

351

Shit, this is getting bad. My log posts are becoming as infrequent as some of the guys over at elite.

1/30 lower

warmup

foam box squat; they got rid of our 2 best boxes so I had to use something new. The others are both higher and lower than I would like. Opted for the higher box due to my back right now. Worked up to 455x3, no pain but felt much harder than the 405x5 the previous week

2/1 upper

flat bench with chains (60lbs side); got away from my 5’s, had to take a single. hit 225 for 1 plus the chains so a total of 345 at the top, had a bit more in the tank

decline db; 80x10, 100x8x3

rear delt machine; 4 sets 10

close grip pull up; 4 sets 8

standing hammer curls; 4 sets 10

all performed as a giant set

2/4 accessory

4 sets 10 seated db military press with 75’s

4 sets 10 hypers

2/5 speed bench

175 bar weight plus 50lbs chain/side; 8 sets of 3

seated strict military press; 135x8x2, 155x8, 155x6 - drop set, 135x5 - huge pump sadly

can’t tell you what the hell else I did

2/6 lower body

short warmup

deadlift standing on 6" platform; up to 405x3, wanted 5 but was not feeling it

stiff leg dead; 2 sets 8 at 315

hip sled; 4 sets 10 up to 3 plates/side on last set

ghr; 4 sets 8

snatch; up to 90kg, then some high pulls and cleans. Freakin hip sled ghr superset kills me

2/7 max upper

someone jacked up our chains from last week so they are less now, probably 50lbs/side down from 60

flat bench with chains; up to 285 bar weight plus the chains. This would make 385 which would be a massive PR, need to weigh the chains as I feel like they have to be less. However, if they are 40lbs side that would still make 365 which would be a PR, just not as big. either way, good lift

incline db bench; 75x10, 80x10, 100x8, 75x15 - drop down to 50 for 10 more, massive pump

pull ups; 4 sets 8

close grip pull down; 4 sets 12

Bad news for the day, an old friend came back to visit me. Fucking pain in my left glute. Even though I had been trying to stay positive I hurt my damn back again a month ago after pulling the 605. SO, I really have no clue what to do now. I wanted to hit up so cal’s strongest man but I’m not going to jack myself up worse. I guess I’ll just keep training my core, glutes and hammies hard along with my upper stuff. If I can compete I’ll compete, if not I’ll go to support my other guys. Stupid injuries!!!

Monopoly

352

So I’ve fallen about as far off the wagon as I care to. Have been training twice a week with a shitty diet. Felt like things needed a major overhaul so I got in touch with Josh Bryant to put together a 12 week comprehensive plan. One thing I have been busy with is reading and personal development. Most all people who have achieved great things have coaches or mentors. You see guys like Dave Tate getting his workouts programmed for him. This guy knows most than more will ever forget yet someone else does his training and diets. Something to think about.

Anyway, starting today. I’m not going to post the diet but I will say everyday if I hit what I needed to. I will continue to log my training, right now it’s 4 days a week which I feel good about hitting. I have a bunch of goals in mind for this 12 week run so we’ll see how much I can accomplish.

353

Its good to see you back posting in your log

354

Thanks HEH. I really use this so I can look back on stuff but it’s a nice feeling to know some people are reading it.

Warmup - I am going to do my low back rehab/prehab along with the warmup outlined in JTM. Took damn near 30 minutes

bench (with comp pause) warmups, 245x2x3, 275x2x3

speed bench; 225x6x4

cg bench; 180x8x2

dead bench; 245 for 4 singles

weighted dips; 3 sets of 6 with 45lbs

db flys; 12x3 with 35’s

db front raise; 30x6x3

fat bar curls; 100x6x3

ab work, 3 sets of 1 minute

I did not hit my food for the day but I was not ready to start. So far so good today

355

Strong man training has always been something thats intrested me and I like the honesty of your log. Its one of a small few I still read on, Andy Deck’s pver at elitefts, Tom Mutaffis on wannabebig and a couple on here.

356

30 minute JTM warmup w/back rehab/prehab

Deadlift, warmups, 500x1x3

Deadlift, 400x6x4

Deficit Deadlift, 375x6x2

Barbell Rows, 225x5x3

Glute Hams, 25x6x3

Shrugs, 225x15x3

Weighted Chins, 25x5x5

I WAS SHOT after this workout, very hard to complete and I only got about 80% of it done. Food for yesterday was about 85% of goal.

357

Holy Volume Batman!!!

358

[quote]sledge2 wrote:
Holy Volume Batman!!! [/quote]

Your not kidding. That was after I removed 4 more heavy singles with band tension!

359

3/24 secondary upper body workout

JTM warmup with low back stuff

Seated military press (touch top of head); warmups, 225x5, 185x8 - scary shoulder pump from just two working sets, will be using these alot more in the future

speed bench; 205x3x6

plyo push up; 3 sets of 4

jm press; 105, 5 sets 5

tricep pushdowns; 5 sets of 20, had to keep dropping weight down, MASSIVE pump here, was awesome. couldn’t tell you the last time I did this much volume on something like this

3/28

Virtually no warmup, was very late

bench with comp pause; 245x2x3, 275x2x3 - harder today than last week?

bench; 225x6x4

cg bench; 225x2x8

dead bench on smith-all racks were taken; 365x1x4

dips; w/45lbsx6, w/90lbs x6x2 - OUCH

db front raise; 30x6x3

db fly; 40x12x3

fat bar curls; 100x6x4

spread eagle sit ups; 3 sets of 1 minute nonstop - was locked up after the second set.

Another good workout. So far I have hit my food goal 2 out of 10 days and been very close on the rest.

360

450×600 62.6 KB

Sooooooo, I fell of the wagon.

Just kidding fuckers, the only thing I haven’t stayed on track with is the log. Very happy with how things are going so far. I’m up about 8lbs, back to 250. Have hit all the workouts, diet still at about 80A% of where he wants me. I have good days and bad ones but it’s vastly improved over the last year.

I honestly don’t want to take the time to log all my sessions. The deadlift day worked up to this…

Deadlift, warmups, 525x3 - went up better than the previous 2 weeks at lower weights

Deadlift, 425 x 4 x 10 fuggins sets, this just sucked

Deadlift against 90lbs band tension, 350x1, 400x1, 450x1

Deficit Deadlift, 375, 2 sets of 6

The deadlifting took an hour!

Barbell Rows, 245x5x3

Glute Hams, 25x6x3

Shrugs, 225x15x3

Weighted Chins, 35x5x5

The bench workout waved up as well. Found some form tweaks on my second squat day that hopefully will make an it better moving forward. I am on a much needed deload this week. Gotta go back to eating, 10oz hamburger patty with 2 cups of brown rice calling my name.

To say thanks for reading, I give you an obligitory T&A shot :slight_smile:

Monopoly