Nice bench PR. Eleven years in the making.
Nice PR Brett. I’m gonna brave the snow and get outside for a workout when I get home. Don’t know about you but I’ve been dying to get an outdoor workout in.
Sweet PR! Very nice work! Congratz
George - Thanks. I have been guilty of just doing deadlifts and chins for back for many years. I think this is why my bench has been stagnant for so long. Here’s hoping the one arm rows, shrugs and face pulls I’ve started doing will kickstart some progress.
Embo - I did video it, but my celebrations were a tad embarassing so I didn’t post it!!
WB - You are so right. It’s weird we all seem to have a block on round numbers like 300,400,500 etc when they have no more real significance than any other numbers. Same goes for plates eg 220,308 etc
KP - Thanks. To be fair I haven’t trained bench seriously for most of those years due to shoulder pain, but it’s nice to know that we can still get stronger in our forties than we were in our thirties, and I don’t see why not in our fifties and onwards.
Eco - I’ve managed two hill sprint sessions this week (including tonight’s) because we’ve finally had a bit of dry weather. This evening it was really nice, it was clear and cold, the stars were out, but a bit too windy. I run up my hill through an open gate but the wind kept blowing the bloody gate shut. Running in the semi darkness you don’t want to run into the end of a closing gate at full speed!
Strick - Thanks. I’m trying to follow your example of the heavy back work to try and bring up my bench, because the body does seem to like balance.
10/03/2011
Hill sprints 10 x 35 yards
I’m semi-jealous about your hill sprints. Just use the gate like a hurdle.
[quote]ecogenx wrote:
I’m semi-jealous about your hill sprints. Just use the gate like a hurdle.[/quote]
LOLLL on the hurdle.
FB, I can’t believe you’re denying your fans the PR bench video.
[quote]punnyguy wrote:
[quote]ecogenx wrote:
I’m semi-jealous about your hill sprints. Just use the gate like a hurdle.[/quote]
LOLLL on the hurdle.
FB, I can’t believe you’re denying your fans the PR bench video.[/quote]
Yeah, you can’t say you are embarrassed by the celebration, and not show it. That’s just… rude.
[quote]ecogenx wrote:
Just use the gate like a hurdle.[/quote]
Ha ha ha. Now why didn’t I think of that.
Punnyguy & Ogre - I don’t mind posting the vid with the celebration edited out, but I’ve spent ages fabricating this fake “hardcore” image. I don’t want to ruin it with displays of emotion. It’s a slippery slope, one day it’s a smile in a bench video, the next it’s vids of ab work on a Bosu ball and DB curls in the power rack.
[quote]FarmerBrett wrote:
I don’t mind posting the vid with the celebration edited out, but I’ve spent ages fabricating this fake “hardcore” image. I don’t want to ruin it with displays of emotion. It’s a slippery slope, one day it’s a smile in a bench video, the next it’s vids of ab work on a Bosu ball and DB curls in the power rack.[/quote]
Like I didn’t ruin my reputation by posting a half-naked Santa pic? (Whatever was I thinking?)
Come on. Live a little.
[quote]kpsnap wrote:
[quote]FarmerBrett wrote:
I don’t mind posting the vid with the celebration edited out, but I’ve spent ages fabricating this fake “hardcore” image. I don’t want to ruin it with displays of emotion. It’s a slippery slope, one day it’s a smile in a bench video, the next it’s vids of ab work on a Bosu ball and DB curls in the power rack.[/quote]
Like I didn’t ruin my reputation by posting a half-naked Santa pic? (Whatever was I thinking?)
Come on. Live a little.[/quote]
Snapper < no as a matter a fact you didnt ;), but yes this is coming from me hehe
I surely would have been doing some stalking over here Farmers log had i bothered to look at the vid on the first page…some shinny training shorts, me likey your er um training
[quote]kpsnap wrote:
[quote]FarmerBrett wrote:
I don’t mind posting the vid with the celebration edited out, but I’ve spent ages fabricating this fake “hardcore” image. I don’t want to ruin it with displays of emotion. It’s a slippery slope, one day it’s a smile in a bench video, the next it’s vids of ab work on a Bosu ball and DB curls in the power rack.[/quote]
Like I didn’t ruin my reputation by posting a half-naked Santa pic? (Whatever was I thinking?)
Come on. Live a little.[/quote]
Half naked Santa pick? Where is this, I must see. Need to make sure your reputaion stays intact.
[quote]kpsnap wrote:
[quote]FarmerBrett wrote:
I don’t mind posting the vid with the celebration edited out, but I’ve spent ages fabricating this fake “hardcore” image. I don’t want to ruin it with displays of emotion. It’s a slippery slope, one day it’s a smile in a bench video, the next it’s vids of ab work on a Bosu ball and DB curls in the power rack.[/quote]
Like I didn’t ruin my reputation by posting a half-naked Santa pic? (Whatever was I thinking?)
Come on. Live a little.[/quote]
Swift change of subject…good luck with your meet this weekend!
[quote]UpScale wrote:
[quote]kpsnap wrote:
[quote]FarmerBrett wrote:
I don’t mind posting the vid with the celebration edited out, but I’ve spent ages fabricating this fake “hardcore” image. I don’t want to ruin it with displays of emotion. It’s a slippery slope, one day it’s a smile in a bench video, the next it’s vids of ab work on a Bosu ball and DB curls in the power rack.[/quote]
Like I didn’t ruin my reputation by posting a half-naked Santa pic? (Whatever was I thinking?)
Come on. Live a little.[/quote]
Snapper < no as a matter a fact you didnt ;), but yes this is coming from me hehe
I surely would have been doing some stalking over here Farmers log had i bothered to look at the vid on the first page…some shinny training shorts, me likey your er um training
[/quote]
Upscale - Thanks for popping by and checking out my shorts, er… I mean log. I hope you wont be clogging up “my” log with loads of scantily clad pictures of yourself because my wife sometimes reads it.
1 or 2 pictures a day will be perfectly sufficient.
[quote]FarmerBrett wrote:
[quote]UpScale wrote:
[quote]kpsnap wrote:
[quote]FarmerBrett wrote:
I don’t mind posting the vid with the celebration edited out, but I’ve spent ages fabricating this fake “hardcore” image. I don’t want to ruin it with displays of emotion. It’s a slippery slope, one day it’s a smile in a bench video, the next it’s vids of ab work on a Bosu ball and DB curls in the power rack.[/quote]
Like I didn’t ruin my reputation by posting a half-naked Santa pic? (Whatever was I thinking?)
Come on. Live a little.[/quote]
Snapper < no as a matter a fact you didnt ;), but yes this is coming from me hehe
I surely would have been doing some stalking over here Farmers log had i bothered to look at the vid on the first page…some shinny training shorts, me likey your er um training
[/quote]
Upscale - Thanks for popping by and checking out my shorts, er… I mean log. I hope you wont be clogging up “my” log with loads of scantily clad pictures of yourself because my wife sometimes reads it.
1 or 2 pictures a day will be perfectly sufficient.[/quote]
Heyyy I was almost fully clothed in the last shot.
…and yes, I see you are still wearing said shorts :0
Us42 - Nice to know chivalry is not dead. That’s a very noble thing you are willing to do to preserve KP’s decency.
11/03/2011
Deadlift
220 x 3
286 x 3
330 x 1
374 x 1
418 x 1
462 x 1
506 x Fail (Shit!!! Got it to just below the knees, but it wasn’t going any further. Slightly twinged my lower back/upper glute, but nothing major. Should be fine by Monday)
One arm DB rows @ 113 lbs x 11-8-7
Pulldowns @ 126 lbs x 8-7-6
Ez Curls @ 77 lbs x 8-7-7
I feel like I’m “spinning my wheels” at the moment and I don’t have a proper plan. Think I’m going to start a proper structured cycle on Monday.
It happens, something must have gone wraong the “bar humping” portion of the lift. Still 462 is nothing to sneeze at and those are some fine DB rows.
[quote]FarmerBrett wrote:
[quote]UpScale wrote:
[quote]kpsnap wrote:
[quote]FarmerBrett wrote:
I don’t mind posting the vid with the celebration edited out, but I’ve spent ages fabricating this fake “hardcore” image. I don’t want to ruin it with displays of emotion. It’s a slippery slope, one day it’s a smile in a bench video, the next it’s vids of ab work on a Bosu ball and DB curls in the power rack.[/quote]
Like I didn’t ruin my reputation by posting a half-naked Santa pic? (Whatever was I thinking?)
Come on. Live a little.[/quote]
Snapper < no as a matter a fact you didnt ;), but yes this is coming from me hehe
I surely would have been doing some stalking over here Farmers log had i bothered to look at the vid on the first page…some shinny training shorts, me likey your er um training
[/quote]
Upscale - Thanks for popping by and checking out my shorts, er… I mean log. I hope you wont be clogging up “my” log with loads of scantily clad pictures of yourself because my wife sometimes reads it.
1 or 2 pictures a day will be perfectly sufficient.[/quote]
First good work your doing in here . Second let the lady post as much as she likes. Im sure the wife will overlook it.
Starting a new cycle today that hopefully I will stick to. I tried this instinctive training stuff, but it’s not for me, I prefer to know what I’m doing in advance so I can mentally prepare myself. I’ll be squatting 3 x a week, but with half the volume of the Russian squat routine. 3 sets of 3 Monday, 3 sets of 2 Wednesday and 3 singles on Friday. I’m also going to try benching 3 x a week (I’ve never benched more than once a week in my life). Bottom up bench on Monday, lockouts Wednesday and full ROM heavy bench or speed bench on Friday. All assistance work decided upon on the day. Every time I bench I will do face pulls or some upper back work to keep balanced and hopefully stave off any shoulder pain.
14/03/2011
Squat @ 363 lbs x 3-3-3
RDLs @ 319 lbs x 3-3
Bench off chest (bottom up) @ 176 lbs x 6-6 (performed as explosively as I could)
Face pulls @ 88 lbs x 10-10
Close grip underhand pulldowns @ 126 lbs x 10-10
My lower back was still a bit tight and sore from Friday’s deadlift twinge which made the squats that should have been fairly comfortable a bit of a struggle. Lower back felt weak and unstable, but stupidly I carried on anyway. Did have the sense to leave out the GHR’s and ab rollouts though. Hopefully be 100% by Wednesday.
Gave my mountain bike an overhaul in readiness for a ride tomorrow, weather permitting.
3 sets of 3 x 363 lbs then 176 lb bench x 6
I really like the sound of your squat plan. I love squatting. But Smolov has so much volume. The 3s, 2s, and 1s really appeal to me. So this is the Russian squat routine cut in half? And how much do you increase the weight each week? Can you give me a link to the program? I might have to give it a go once I’m back in the gym.
I made the programme up myself. It took me from a 380ish squat to a 440. I basically write it in reverse. Find the max you want, a sensible one of course, I usually go for 10-20lbs over current, then take a certain amount of lbs off it per week, I use 11 lbs. Then for the 3x2 reps day use 95% of it and for the 3x3 reps day use 90. For working up to my current Pr of 462 for 3 singles, mine looks like this. I’m working on the principle that if I can knock out 3 singles with 462 while squatting 3x aweek, my true rested 1 off max would be a bit higher.
week 1 …363…385…407
week 2 …374…396…418
week 3 …385…407…429
week 4 …396…418…440
week 5 …407…429…451
week 6 …418…440…462
Conveniently for me my 5% difference each day amounts to near enough 22lbs so I just raise that much rather than worry about the specific percentage. Last time I followed it I did four weeks on then dropped down to week 2’s weights then started another 4 week block. Kind of 4 steps forward 3 back. It acted as a built in “de-load” without having to take time off (which I hate).
It’s also best to start a bit low and build up a “gaining momentum”. I think I started out too heavy last night so I’ll drop it down a bit. I might try to run it straight through this time without the de-load bit, but if I start to struggle I might implement it, we shall see.
There’s not really too many similarities to the RSR as far as percentages go, but the frequency and the wave loading bit is a bit similar, without the killer volume.
Hope this is of help.