I forgot to mention in my last post that this is my 8th and final week on the program…
Wednesday, March 2
This day I hooked up with an old friend to workout at Laurie’s Gym in Langley, an old hardcore kinda gym with lots of homemade machines, power racks, benches and the like. If you are ever in Langley, BC look up Laurie’s- it’s a really inspiring place to go… My workout partner reminded me of the pair of 150 pound dumbbells there that, if you can bench 'em, you get your initials on them. I thought that was so cool considering this is a small town gym that doesn’t allow suspected 'roid users in… if Laurie thinks you’re on, you’re out… pretty cool if you ask me… ANYWAYS, I decided to take a shot at them even though I haven’t DB benched in a LONG time and have never attempted more than the 100’s before. I started warming up with the 40’s, then 60’s, 80’s, 105’s, 125’s (man those things are tall) then I rolled the 150’s along the floor, got 'em up to my thighs, and with the gym watching I surprised myself cranking out 3 good reps! I LOVE CT’s BENCH PROGRAM! That was a big accomplishment for me, anyways…
workout continued:
Speed Bench 8X3
205X3 for 8 sets
Weighted Chins 5X4-6
25X5, 50X5, 35X5, 35X5, 35X4
BB Biceps curls handoffs with partner
90Xfail back and forth for 5 sets- ouch! We were just going for broke, challenging each other and having fun!
Dumbbell rear delt flys
20X12 for 3 sets
Well, one more workout to go and then I’ll summarize my progress…
Congrats on getting the 150s!! Keep up the good work!!!
cool story.
Friday, March 4
LAST DAY OF PROGRAM
Bench Press: I decided today that I would go for broke and see how much I can bench instead of doing the negatives.
135X8, 185X5, 225X3, 275X1, 315X1, 335X1, 355X1PR, 365X1!
I got it! With pause on chest I managed to gain 40 pounds on Mr. Christian T’s Bench Program. Thank you Sir!
Power Rack Bench Lockouts
365X3, 385X3, 405X3, 425X3PR Man I just keep getting stronger…
Hack Squats Hammer Strength
180X6, 230X6, 270X6, 270X6, 270X6
Single Hammer Ham Curls
55X6, 90X6, 90X6, 90X6, 90X6
Final Thoughts:
I can’t believe I got 365 despite giving an all out effort 2 days ago on the 150 dumbbells… I think the epsom salt baths had a lot to due with my recovery and strength gains. I went from 208 pounds at start to 215 at the end with minimal fat gain. I think consistent heavy lifting and 15 minute+ warmups have helped keep me leaner and injury free. My arms have gained 1/2 inch to 3/4 inch and people at the gym have noticed that I look fuller and more vascular. Other bodyparts like my back have gotten stronger too. What else? Well my buddy tells me there is a place here in Burnaby where they give free massages on these beds- I’m going to go check it out sunday and see if I can get the 3 massages that CT recommends. I’m going to do 2 fullbody agonist workouts next week and lots of walking and stretching. Also the epsom baths and contrast showers. I really want to continue the program though- but I know my body needs the rest and hopefully this year I will break 400. I hope this log will inspire others to give this program a try, even though I modified it heavily for my personal taste. But 40 pounds in 2 months is just phenomenal for me, I’m a happy camper!
[quote]Peteman wrote:
Friday, March 4
LAST DAY OF PROGRAM
Bench Press: I decided today that I would go for broke and see how much I can bench instead of doing the negatives.
135X8, 185X5, 225X3, 275X1, 315X1, 335X1, 355X1PR, 365X1!
I got it! With pause on chest I managed to gain 40 pounds on Mr. Christian T’s Bench Program. Thank you Sir!
Power Rack Bench Lockouts
365X3, 385X3, 405X3, 425X3PR Man I just keep getting stronger…
Hack Squats Hammer Strength
180X6, 230X6, 270X6, 270X6, 270X6
Single Hammer Ham Curls
55X6, 90X6, 90X6, 90X6, 90X6
[quote]
Awesome work man, I’m impressed with the program. I’m gonna put it in my list of programs to do once I have more of a base 
Awesome work, bro. Thanks for the log.
Congratulations
Thank you for the detailed updates/log. I will start on the program in 4 weeks…
Glad I could help my fellow lifters on this board the way I’ve gotten so much help over the years.
Get Stronger!
Pete
[quote]Peteman wrote:
I hope this log will inspire others to give this program a try, even though I modified it heavily for my personal taste. But 40 pounds in 2 months is just phenomenal for me, I’m a happy camper![/quote]
Congrats on the new pr Pete!!! Your gains are inspiring. 40lbs in 8 weeks is an incredible gain.
What mods did you have to make to the original program?
I think a lot of people mod programs to make it fit for them. I usually have to cut workloads down a bit when I mod a program.
Hey thanks Basementd, after the first week I felt like I got run over by a truck so I took that week to go light and the third week is when I decided to drop one of the bench movements on monday and do the rest in two workouts. So I would do workout “A” before work in the morning:
- bench 8X1 30 sec rest
- Close Grip Decline Bench
Then I would do one of the other bench movements and the two other asistance movements after work in the afternoon:
- Bench 3X4 drop sets
- DB Shoulder Press
- Skull Crushers
As the program went on, I just used my instincts, like one time I decided I needed more back work instead of biceps curls on day 2 so I threw in extra barbell rows, that kinda thing.
And I DID manage to find a place where they give massages for FREE and actually want people to come in as often as possible (every day) and get a massage. The place is called CERAGEN and you lie on these beds that have jade rollers go up and down your spine to loosen things up. Its supposed to cure chronic ailments over time. The balls even have lasers that are directed into the body to act like acupuncture- I tried it for the first time today and feel amazing. It’s not ART, but it is FREE. Cool stuff…
Get Stronger!
Pete