A Bench Log, Yes it's Come to This

Training Training Logs
381

6/6 upper

decent warmup

flat bench with comp pause; 285x2x2, 335x2x2 - old PR was 335 for a single bounced

speed bench; 275x3x6 - not near as fast or strong as last week, just didn’t have it today

cg bench; 225x8x2

max bench with mini bands; hit a solid 285. pretty sure I had 5lbs more, maybe 10. I was very tired at this point and was happy to hit that number although 315 would have been cool. maybe at the start of the workout?

db fly; 45x15x3

front raise; 45x8x3

I was shot after this, very hot in the gym, didn’t eat, didn’t sleep, blah blah blah. Could have been a total shitter workout but all things considered it was decent.

382

LMAO don’t start looking again now haha

Wow, beating bench PRs. Very nice. Your lower back hasn’t messed up bench progress then.

383

[quote]Nikki9591 wrote:

LMAO don’t start looking again now haha

Wow, beating bench PRs. Very nice. Your lower back hasn’t messed up bench progress then.[/quote]

Well, judging by your pics the progress is coming on nicely :slight_smile:

6/8 squat

warmup - 50% of what it should be

squat; lots of warmups, 387x3x3 - I realized that while this is shit, it’s the most I’ve free squatted in a long time. It also felt better than previous weeks.

zercher squat; 290x5x2 felt my back tugging on the second set

single leg glute bridge; 3 sets of 10 per leg

I am tight today but nothing major. Move along, nothing to see here…

384

6/12 deadlift

long warmup, lots of pulls to warmup. back was tired already

deadlift; 570x2, 470x3 - had to call it, went to pull 470 for the second set and I could tell it was over. Still, happy to get the big number with no pain or issue

bent over row; 270x5x3

ghr; 3 sets of 9 with 25lbs, was not completing all reps with the weight

6/13 bench

short warmup

bench with comp pause; 290x2x2, 340x2x2 - weight and rep PR

speed bench; 280x3x6 - had to add a small piece of foam at the bottom, forearms are fucked

cg bench; 230x8x2

bench against mini band; 225x2, 245x2, 265x2

db fly; 50x8x3

db front raise; 50x5x3

fat grip db curl; 40x10x4

Ab work, not what I was supposed to do but was finally able to do some which is another good sign.

385

6/15 squat

Not near the warmup it should have been. I was having a shit day and had too much anger to take out on the bar, couldn’t wait to get under it.

squat; warmup sets, 370x2, 390x2, 405x2 - used knee wraps on all sets, felt VERY strong and the best my form has been in a long time. Could have repped for a while with the 405

zercher squat; 305x5x2 - going to have to switch this movement, it did not feel good on my back

accessory work which kicked my ass

Great day overall. I was ready to kill the world going into the workout and after everything was right as rain. Love that about training, leave it all under the bar!

386

No accessory upper day last week. Also was a shit week for food. Work has been very busy and I’ve let it take over. Need to start getting up earlier to get my breakfast in and prep meals for the day.

Went to pull yesterday and it was not happening, 225 felt heavy and I went to 405 then stopped. Back has not felt good since the zercher squat last WED. Today it’s very tender and I’ve got glute pain, fuck. Kinda frustrated but I’ll get over it, hopefully I can get back this week.

387

6/20 bench

Good upper body warmup.

bench with comp pause; 295x2x2, 345x2x2 - first set @ 345 was sloppy, crushed the second set both reps

speed bench; 285x3x6 - used foam pad on 3 of the 6 to protect forearm. Also used the slingshot for an extra set which was rediculous, it gave so much rebound off the chest I almost dumped the weight. Would like to try and max in it for shits and grins

cg bench; 235x8x2

bench against mini bands; 235x2, 255x2, 275x2

db fly; 55x8x3 felt super easy

front raise; 55x6x3

db curl with force grips; 40x8x4 These things are friggen awesome if you haven’t tried them, buy a pair!

I felt like ass going into this session and had every excuse in the book for it to take a shitter. Slept very poorly last night, didn’t eat much today, didn’t want to train, etc etc. I didn’t feel that great while I was lifting either but the lifts just went well, very strange day but happy overall.

388

6/22 deadlift

Was undecided going into the workout if I was going to squat or dead. Everyone else was pulling and I started warming it, felt pretty good.

deadlift; warmups, 585x2 - pr for reps, 470x3x3

deadlift against mini bands; 405x1, 495x1

deficit deadlift; 420x5x2

bent over row; 275x5x5

ghr; 3 sets of 10, did 5 reps with 25lb plate then 5 reps without on all sets

shrug; 290x15x3

Felt almost pain free in the session, today, well, not so much. Hopefully it’s just very sore/tight.

Also worth noting, one guy in our crew CRUSHED 725 last night, belt only. He was good for more. 50lb PR for him which is awesome. He’s been running 5/3/1 with pretty good results.

Monopoly

389

6/25 acc upper

seated military (touch top of head) 265x2, 225x5x2 no gas today, 265 was a load

speed bench; 205x3x6 better today

plyo pushup; 3x3

decline cg bench; 235x10x3

tricep pushdown; 5 sets 20

6/27 bench

flat bench with comp pause; warmups, 315x2, 350x1 - crushed it, now a 15lb pr from start of Josh’s program

add slingshot; 405x1 that was fun, triceps strong enough to lock it out, cool news

speed bench; 295x3x5 - pretty fucking good for speed work

cg bench; 245x8x2

bench against mini bands; 225x2, 255x2, 275x2

db fly; 55x10x3

db front raise; 55x6x3

force grip db curl; 50x6x4

3 sets one minute abs

TOUGH workout, was very tired at the end and I’m sore today. Rest of the week is a deload!

Monopoly

390

Deload week went as planned. End of my 12 weeks so it’s time to max. Did my bench on the 4th, looked like this.

flat bench; warmups, 315x1, 335x1, 365x1 - PR, 30lb lifetime PR and a 50lb jump from what my max was at the start of the cycle.

flat db bench; 75x8, 100x6, 135x6, 65x25

skull crushers; cant remember, up to 135 for 5 or something

preacher bicep machine; 5 sets

roman chair/hypers superset; 3 sets of each going to near failure

Happy but not with the bench. The 365 was a bad lift form wise yet still hit it. Tried 370 and missed with worse form. There is more still there but considering how bad my press sucks I’ll take this for now. Will throw up the video when I get time. Now on to 405. Will test squat and deadlift later this week.

Monopoly

391

7/6 Deadlift

Long warmup. Probably too long, my back had a major pump by the time I started pulling.

585x1 - shitty lift, setup was horrible and it carried over to the whole lift. I almost called it here because it was a hard slow pull

635x1 - 30lb PR - Felt eaiser than 585

655x1 - 50lb PR - For a true max it was a great lift. Super pumped about this as this is major progress for me. I feel like 700 is in reach now and I’m going after it. Sad to think I went 3 years adding only 20lbs to my pull, then BAM, 12 weeks got me 50lbs. Just shows again how important good programming is! This was not a gear induced pull either, after I hurt my back I went back down to my HRT dose.

deficit pulls; 425x3x2

rack pulls from just below knee; 425x5x3

GHR; 3 sets of 6 - moved the pad closer to make it harder

I feel pretty good today thankfully, will try to test the squat on Friday.

Monopoly

392

Just saw your post in training personal records. Get some vids of these awesome PR’s bro!

393

7/8 squat test day

warmup stuff

squat; all sets with wraps, belts, 405x1, 455x1, 500x1, 550xmiss

Some notes: 500 was a smokeshow, very easy. It was already a huge pr and I figured I would take a shot at 550. I put my wraps on very tight at 550, too tight for me. I have never put them on like that and it really jacked with me. My left calf was cramping and I was just not comfy. My setup and decent was also way to slow. I feel good about the 500 and know 520-530 is there easily.

7/10 highlands games practice

light hammer; top throw of 96 ft

wob; 14" throw, my first throw was higher than that I think but the bar was set at 10 ft

weight for distance; lots of throws trying to get my spin down. it sucks

caber; 5 or 6 tosses, not very good today although my pick is getting better

This was 3 hours worth of work and it CRUSHED me. Not used to this stuff right now.

7/11 upper body

swiss bar bench; (all reps paused) 275x5x5

seated db military; 40x8, 60x8, 80x8, 100x2 - too big a jump, 75x8 dropset 40x5

decline hammer strength chest; 4 sets of higher reps

seated bent over rear delt; 35x15, 45x15, 45x15

preacher curl; 40x15, 60x12, 50x15

394

[quote]Monopoly19 wrote:
Also worth noting, one guy in our crew CRUSHED 725 last night, belt only. He was good for more. 50lb PR for him which is awesome. He’s been running 5/3/1 with pretty good results.

Monopoly[/quote]

Someone should let him know that 5/3/1 only works for beginners who are making newbie gains, and that if you want to get up there w the advanced lifters you have to run something more complicated. I know because they said so on Outlaws.

395

Lots of catching up to do.

7/13 lower body

deadlifts; up to 500x1, felt like ass

deficit pull; 405x3x3

band gm; very light, 2 sets of 10

seated hack; 3 sets 10

7/17 Event day

basically zero warmup. I’m a re-tard

loading medly; 1st run, 175 keg, 250 sandbag, 250 keg. 2nd run, 180 stone, 250 sandbag, 250 keg, 330 natty stone

Result, not good. It was 100 outside and my conditioning is total shit

stones; reps with 330. for as bad as my back felt the picks were really easy, loading not so much. my form is WAY off, hopefully it comes back sooner than later

I will say between the heat and my cardio it was a rough day. I went home and downed 2 gatorades and sat in a cold shower for about 20 minutes. Then I crashed out on the couch for 3 hours.

7/18 more events, upper body

longer warmup

240 axle, 260 log, 135 db, got 5 reps with the db

240 axle, 260 log, 150 db, got 3 reps

120 db, 5 reps with left arm

Good news is that the presses felt VERY easy

incline bench; 135x10, 225x8, 275x3, 225x9 dropset 135x7

superset; rope pushdown, rope curl. 3 sets of 15 each movement

Solid day, felt good considering how taxing Sunday was

396

[quote]KBCThird wrote:

[quote]Monopoly19 wrote:
Also worth noting, one guy in our crew CRUSHED 725 last night, belt only. He was good for more. 50lb PR for him which is awesome. He’s been running 5/3/1 with pretty good results.

Monopoly[/quote]

Someone should let him know that 5/3/1 only works for beginners who are making newbie gains, and that if you want to get up there w the advanced lifters you have to run something more complicated. I know because they said so on Outlaws.[/quote]

Man, I never even go over on outlaw. I’ve heard it is just dumb. I think at the end of the day you just have to find what works for you.

397

7/20 lower body

warmup, about 50% of what I need

trap bar dl; fuck me the handles seemed low today, warmup sets, 500x3, 500x7

trap bar dl partials; 500x15, 600x12? (straps) we lost count

that was it for the day, it took a long time and I was wiped out. Entire back is crushed today, this is good and bad. Need to eat!

Monopoly

398

Was not able to do much after all that pulling. Went in on Sunday to do some conditioning work.

Prowler/sled drag medley; 60ft each way, 5 total runs

Fucking done. Not good.

399

Long warmup. Too long today, lol. Lower back had a pump that was locked up.

press medley; 250 axle, 260 log, 250 keg (miss), 2 reps 150lb dumbbell, keg again x miss

press medley; 250 keg, 250 axle, 260 log, 3 reps 150lb dumbbell - You would have thought I ran 5 miles after this set. TOTALLY gassed and soaked in sweat

incline db bench; 90x12, 75x10

seated machine bench superset with tricep pushdown; 3 sets

I have zero endurance right now. Good for one hard set and then it’s over

400

7/27 lower body

Solid warmup today

squat; warmup sets, 315x3, 315x10, 315x25 - this sucked beyond belief

prowler; 5 runs of 120ft

Was pretty much done after that squat set, my back was locked up and my legs were jello. Today is going to be lots of fun