05/8/15 ( weight 63.5kg )
Work sets only ( all weights in Kilos )
Basic Buckeye formula is
8 reps with 65-67.5%
6 reps with 72.5-74%
4 reps with 80%
3 reps with 85-87%
2 reps with 90%
1 rep with 92-93%
4 reps with 80%
All done in the house
Buckeye 66
30kg x10 ( warm up )
43kg x 8
48kg x6
53kg x4
56kg x3
60kg x2
61kg x2 ( should have been 1 )
53kg x6 ( should have been 4 )
Standing Triceps extensions just the bar x20 10kg 3x12 just the bar x20
Rear Laterals 8kg 4x12
Done
I was going to do squats today however my left elbow has been hurting a bit since my last bench session, I think it’s the triceps extensions that cause it which is a downer as they’re the only thing I’ve found that I can really feel in the triceps. So to avoid pushing I went with pulling.
Deadlifts
60kg x 6
80kg x 5
100kg x 5
110kg x 5
120kg x 5
snatch grip
80kg 2x 8
Rear Laterals 8kg 4 x 12
Done.
12/9/15 ( weight 63.5kg )
Work sets only ( all weights in Kilos )
All done in the house
B70
30kg x10 ( warm up )
34kg x8 ( warm up )
45kg x8
51kg x6
56kg x4
60kg x3
63kg x2
65kg x2 ( should have been 1, next week i’ll stick to the scheduled reps only )
56kg x4
RGCGBP ( reverse grip close grip bench )
36kg 3x10
BB Rows
40kg x10 44kg x8 46kg x8 50kg 2x6
B Curls
26kg x10 26kg x8 26kg x5 26kg x3
I’ve decided to abandon triceps extensions as I believe its these that are playing havoc with my elbows so tried reverse grip close grip bench press ( wow what a mouthful ) as an alternative but to be honest I’m not sure if I like them or not, I purchased a reactive slingshot a couple of weeks ago but have resisted the temptation to use it just yet as my intension was to use it at a later stage in my comeback however I’m tempted to use that as a means to overload my triceps.
As for the rest of my programming I’m still in no mans land regards my squat and deadlift and how to space things out but on a positive note I’m really enjoying the Buckeye routine for bench 
[quote]tredaway wrote:
Sort of still de-loading as I’m about to start a new program although I’m still trying to figure out the nuts and bolts of it all yet, my dilemma is that I want to bench twice a week once heavy ( for me anyway ) and a second session roughly 3 days later which is light ie more for reps so to speak, so I’m trying to figure out where and how to fit my squats and deadlifts into the program as I can only train 3 times a week due to other commitments that and being an old Dino hence the title of my log.
[/quote]
Do you have 2 bars?
If so, I’ve used the following set up many times before:
Mon: Squat
Tues (could be wednesday): Heavy bench
Thurs: Deadlift and OHP
Obviously you would swap the OHP for lighter bench work and can easily fit that in inbetween deadlift sets. I usually found it a nice break. The issue with this being that you’re likely to neglect any heavy overhead work.
EDIT:
Actually, I’m seeing a lack of OHP in your whole program if I’m brutally honest. Might be worth running through the audits mentioned in this article:
All weights in kilos
Can’t get to the gym this week so no squats this week but I’m sure i’ll cope 
CGBP
40kg 3x10
RGCGBP
36kg x10 36kg x8 36kg x6
Deadlifts
60kg x 6
80kg x 5
100kg x 5
110kg x 5
124kg x 5
snatch grip
90kg 2x 8
Band pull aparts 3x20
B Curls 30kg 4x5
I 'm thinking 6 rep sets for snatch grips from now on as I don’t really like going over 6 reps with deadlifts or variations as I’ve found out today.
[quote]dagill2 wrote:
[quote]tredaway wrote:
Sort of still de-loading as I’m about to start a new program although I’m still trying to figure out the nuts and bolts of it all yet, my dilemma is that I want to bench twice a week once heavy ( for me anyway ) and a second session roughly 3 days later which is light ie more for reps so to speak, so I’m trying to figure out where and how to fit my squats and deadlifts into the program as I can only train 3 times a week due to other commitments that and being an old Dino hence the title of my log.
[/quote]
Do you have 2 bars?
If so, I’ve used the following set up many times before:
Mon: Squat
Tues (could be wednesday): Heavy bench
Thurs: Deadlift and OHP
Obviously you would swap the OHP for lighter bench work and can easily fit that in inbetween deadlift sets. I usually found it a nice break. The issue with this being that you’re likely to neglect any heavy overhead work.
EDIT:
Actually, I’m seeing a lack of OHP in your whole program if I’m brutally honest. Might be worth running through the audits mentioned in this article:
https://www.T-Nation.com/training/best-ways-to-audit-your-program[/quote]
Hey thanks for your input, I’m still sort of deciding what route to follow regards my training at the moment apart from wanting to add the Buckeye bench program.
My main focus is on Squat, Bench and Deadlift with bench being my main priority as that’s the only lift where I haven’t yet achieved my goal. I could even see myself doing solely these exercises.
I’ve never really focused on the OHP as I believe that exercise works mainly the front delts which I believe rightly or wrongly get plenty of work from benching, I know there are many that say the OHP is a great assistance lift for the bench and that whenever their OHP goes up so does their bench but at the same time there are a large number of people that say that they get no carryover what so ever saying that if you want to improve your bench then bench more.
I do like the idea of the Bench/Squat session followed by OHP/ Deadlift session as I struggle with free time as I have to take my son training most nights as he is on the England Talent Development judo squad , although knowing me I’d probably replace the OHP for a CGBP
joking aside thanks for your input and the link it’s much appreciated and i’ll certainly think about what you’ve suggested.
[quote]tredaway wrote:
[quote]dagill2 wrote:
[quote]tredaway wrote:
Sort of still de-loading as I’m about to start a new program although I’m still trying to figure out the nuts and bolts of it all yet, my dilemma is that I want to bench twice a week once heavy ( for me anyway ) and a second session roughly 3 days later which is light ie more for reps so to speak, so I’m trying to figure out where and how to fit my squats and deadlifts into the program as I can only train 3 times a week due to other commitments that and being an old Dino hence the title of my log.
[/quote]
Do you have 2 bars?
If so, I’ve used the following set up many times before:
Mon: Squat
Tues (could be wednesday): Heavy bench
Thurs: Deadlift and OHP
Obviously you would swap the OHP for lighter bench work and can easily fit that in inbetween deadlift sets. I usually found it a nice break. The issue with this being that you’re likely to neglect any heavy overhead work.
EDIT:
Actually, I’m seeing a lack of OHP in your whole program if I’m brutally honest. Might be worth running through the audits mentioned in this article:
https://www.T-Nation.com/training/best-ways-to-audit-your-program[/quote]
Hey thanks for your input, I’m still sort of deciding what route to follow regards my training at the moment apart from wanting to add the Buckeye bench program.
My main focus is on Squat, Bench and Deadlift with bench being my main priority as that’s the only lift where I haven’t yet achieved my goal. I could even see myself doing solely these exercises.
I’ve never really focused on the OHP as I believe that exercise works mainly the front delts which I believe rightly or wrongly get plenty of work from benching, I know there are many that say the OHP is a great assistance lift for the bench and that whenever their OHP goes up so does their bench but at the same time there are a large number of people that say that they get no carryover what so ever saying that if you want to improve your bench then bench more.
I do like the idea of the Bench/Squat session followed by OHP/ Deadlift session as I struggle with free time as I have to take my son training most nights as he is on the England Talent Development judo squad , although knowing me I’d probably replace the OHP for a CGBP
joking aside thanks for your input and the link it’s much appreciated and i’ll certainly think about what you’ve suggested.
[/quote]
Didn’t realise you were a fellow limey. Whereabouts are you based?
Another option that might suit you then is 5/3/1 full body, full boring. It’s a 3 day a week, very focused program that focuses on the big 3 exclusively and hits them all with frequency. It also helps if your main training aim is to get in and get out with minimal thinking. I used to wrap a session up in about 40mins, but with less set up time and a more realistic TM, I could see you getting done in 30mins.
I’m from sunny Birmingham where abouts are you based ?
I did try the 5/3/1 program a couple of years ago when I initially started training again however I didn’t really get anything out of the program back then, in the end I switched to a Brooks Kubik style 5x5 program and had much more success.
I actually think 5/3/1 is more of an intermediate program but having said that with all the new changes in the beyond 5/3/1 program I would be interested to maybe give the 2 day template ago as that would be the easiest to stick to although for bench i’ll be sticking with the Buckeye program.
If I do give it ago I would probably do Bench/ Squat one session followed by either CGBP/ Deadlifts or OHP/Deadlifts with maybe a few extras such as chins, curls etc thrown in.
[quote]tredaway wrote:
I’m from sunny Birmingham where abouts are you based ?
I did try the 5/3/1 program a couple of years ago when I initially started training again however I didn’t really get anything out of the program back then, in the end I switched to a Brooks Kubik style 5x5 program and had much more success.
I actually think 5/3/1 is more of an intermediate program but having said that with all the new changes in the beyond 5/3/1 program I would be interested to maybe give the 2 day template ago as that would be the easiest to stick to although for bench i’ll be sticking with the Buckeye program.
If I do give it ago I would probably do Bench/ Squat one session followed by either CGBP/ Deadlifts or OHP/Deadlifts with maybe a few extras such as chins, curls etc thrown in.[/quote]
Some of my families from Birmingham, or just round the corner. I’ve moved around a lot but I’m now down in just as sunny Kent. It was lovely that day a few weeks ago when the sun was out.
19/9/15 ( weight 63.6kg )
Work sets only ( all weights in Kilos )
All done in the house
B72.5
30kg x10 ( warm up )
40kg x8 ( warm up )
47kg x8
53kg x6
58kg x4
61kg x3
65kg x2
67kg x1
58kg x6 ( should have been 4 )
RGCGBP ( reverse grip close grip bench )
36kg 4x10
Chins
8kg 3x5
R Laterals
8kg 5x12 ( theses were spread though out the session )
Well that’s my 3 weeks of Buckeye done so in theory I should now do something else for a couple of weeks and then come back to it for 3 weeks starting with week 2 again…this will test my will power as I’m really enjoying the Buckeye
All weights in kilos
No squats for a second week but I’m sure i’ll cope
CGBP
40kg 3x10
RGCGBP
36kg 3x10
Band pull aparts 1x30
Deadlifts
60kg x 6
80kg x 5
100kg x 5
110kg x 5
126kg x 5
136kg x5 ( I have a wendler 5/3/1 app on my mobile which has a 1 rep max calculator which predicted 136kg x 5 = a 1 rep max of 160kg so as it’s my last session I couldn’t resist it )
snatch grip
92kg 2x 6
B Curls 26kg x10 26kg x8 26kg x5 26kg x2
R Laterals 8kg 2x12
Well as you can see I’ve neglected Squats on this cycle my reason is that I would like to concentrate on my bench which I would rather do at home rather than the gym but as I can do Deadlifts at home I’ve kept them up.
The way I’ve been advised to improve my bench is to do 3 weeks Buckeye, de-load followed by 3 weeks working on which ever rep range proves to be the weakest and if all rep ranges are even to do something like 1 week 5’s 2nd week 3’s and the last week 2’s followed by a de-load, i’ll probably incorporate my slingshot during these weeks also.
Then repeat but starting the Buckeye from week 2 so its kind of 2 steps backwards to take 1 step forward.
Duplicated as my first post didn’t show up until I posted it a second time grrr
All weights in kilos
No squats for a second week but I’m sure i’ll cope
CGBP
40kg 3x10
RGCGBP
36kg 3x10
Band pull aparts 1x30
Deadlifts
60kg x 6
80kg x 5
100kg x 5
110kg x 5
126kg x 5
136kg x5 ( I have a wendler 5/3/1 app on my mobile which has a 1 rep max calculator which predicted 136kg x 5 = a 1 rep max of 160kg so as it’s my last session I couldn’t resist it )
snatch grip
92kg 2x 6
B Curls 26kg x10 26kg x8 26kg x5 26kg x2
R Laterals 8kg 2x12
Well as you can see I’ve neglected Squats on this cycle my reason is that I would like to concentrate on my bench which I would rather do at home rather than the gym but as I can do Deadlifts at home I’ve kept them up.
The way I’ve been advised to improve my bench is to do 3 weeks Buckeye, de-load followed by 3 weeks working on which ever rep range proves to be the weakest and if all rep ranges are even to do something like 1 week 5’s 2nd week 3’s and the last week 2’s followed by a de-load, i’ll probably incorporate my slingshot during these weeks also.
Then repeat but starting the Buckeye from week 2 so its kind of 2 steps backwards to take 1 step forward.
Well for my de-load I took the week completely off and although my elbow was twinging a little todays bench session was completely pain free
Had to train a day early today as I’m away in Gateshead tomorrow.
Bench ( 3’s )
30kg x 10
40kg x 8
46kg x 3
50kg x 3
56kg x 3
60kg x 3
66kg x 3 ( TnG last rep )
66kg x 3 ( TnG last rep )
60kg x 3
SS ( reactive slingshot )
60kg 3x6
R Laterals
8kg 3 x 15
Chins
8kg 2 x 5 1 x 4 ( should have been 3x5 )
First time using a slingshot and wow absolutely brilliant definitely money well spent as I think this will allow me to work my triceps without causing me any elbow pain
CGBP
30kg x 8
40kg x 8
46kg 3x8 ( probably went a little to heavy but I think i’ll stick with this weight for the time being )
CGBP ( SS )
46KG 2X8
Deadlifts
60kg x 5
80kg x 5
100kg x 5
120kg x 5
134kg x 5
BB Curls ( 21s )
16kg
20kg
10/10/15 weighed 63.3kg
Bench 5’s ( paused )
30kg x5
36kg x5
40kg x5
46kg x5
50kg x5
56kg x5
60kg x5
62kg x4 ( didn’t risk the 5th rep )
60kg x5
SS
60kg 2x6
56kg x6
R Laterals
8kg 3x15
Chins
8kg 3x5
Abs
Bacon
CGBP
30kg x 8
40kg x 8
46kg 4x8 ( last rep of the 4th set was hard took 90 seconds rest between sets )
CGBP ( SS )
46KG 1X8 1x6
Deadlifts
60kg x 5
80kg x 5
100kg x 5
126kg x 5
136kg x 5
BB Curls ( 21s )
20kg x 2
R Laterals with band
2x20
I’m noticing an alarming prolonged lack of squats in your program! i prescribe more squats. Deadlifts are almost as awesome as squats, but they beat you up a lot more, harder to recover from.
[quote]OTHSteve wrote:
I’m noticing an alarming prolonged lack of squats in your program! i prescribe more squats. Deadlifts are almost as awesome as squats, but they beat you up a lot more, harder to recover from.[/quote]
Yeah I’m not able to get to the gym at the moment so having to train at home hence no squats…but it could be worse at least it’s not bench only
17/10/15 weighed 63kg
Bench ( 2’s )
30kg x 10
40kg x 8
46kg x 2
50kg x 2
56kg x 2
60kg x 2
66kg x 2
70kg x 2 ( TnG last rep with a bit of a grind )
66kg x 2
60kg x2
SS ( reactive slingshot )
60kg x 8
60kg x 7
60kg x 5 ( had to grind the last rep )
R Laterals
8kg 3 x 15
Chins
9kg 3 x 5
Looking back on todays session I should have probably just stuck at 66 kg for a few sets instead of grinding the 70kg and the same with the SS so need to show more restraint and stop grinding reps.
[quote]tredaway wrote:
[quote]OTHSteve wrote:
I’m noticing an alarming prolonged lack of squats in your program! i prescribe more squats. Deadlifts are almost as awesome as squats, but they beat you up a lot more, harder to recover from.[/quote]
Yeah I’m not able to get to the gym at the moment so having to train at home hence no squats…but it could be worse at least it’s not bench only :-)[/quote]
I totally understand, my gym at work didn’t have a squat rack, so I was having to just front squat or squat whatever I could clean or clean+jerk, whenever I couldn’t make it to town. That wasn’t nearly close to what I needed, but I just did a lot of reps, which was better than nothing. My squat rack is the best home improvement investment I’ve ever made.