This is the other Bench Press program I’m vaguely considering:
Day 1
5 x 1 @ 90%
3 x 2-3 @ 80%
3 x 5-6 @ 70%
Day 2
5-7 x 3-5 @ 60-65%
Day 3
5-7 x 3-5 @ 80%
Adding 2.5kg per lift per week.
Daily assistance for Back, Shoulders, Bis and Tris.
Separate Legs Day.
Cycle 3, Week 3, Day 3
22/05/14
Press
3 x 32.5kg
3 x 37.5
1 x 42.5
8 x 47.5 (amrap)
1 x 50
1 x 50
1 x 52.5
3 x 52.5
5 x 32.5
5 x 32.5
5 x 32.5
5 x 32.5
Bench Press
10 x 50kg
10 x 50
10 x 50
10 x 50
10 x 50
Dumbbell Side Delt Raise
10 x 10kg pair
10 x 10
10 x 10
Dumbbell Front Delt Raise
8 x 10kg pair
8 x 10
8 x 10
Fatigue was still fairly bad today, but it improved during my lifting session and as I type this I feel considerably better.
I’ve been 80kg the last couple of mornings. Taken for ever to get to this weight, but really happy to be leaving the dreaded 70s behind! Haha.
Cycle 3, Week 3, Day 4
23/05/14
Squat
3 x 60kg
3 x 70
3 x 80
3 x 90
3 x 100
Deadlift
3 x 60kg
3 x 70
3 x 80
3 x 90
3 x 100
Single Leg Calf Raise
20 x 10kg
20 x 10
20 x 10
20 x 10
20 x 10
Woke up dehydrated and headachey today, but managed to take my full dose. Only 3 more days of this higher dose chemo and I have a week off.
Thinking more about my plan for the next 7 weeks, perhaps the linear program I listed above would suit regaining lost strength better. Might follow a 3x3 linear progression for deads and squats too. The lower reps as opposed to 3x5 should help me avoid fatigue so much. Just one legs day per week, adding 2.5kg per week. Something like that anyway.
I’ve decided not to do the 5th day, which is just arms anyway. As I’m starting a pretty upper-body intensive routine on Monday, I figure I’m better off relaxing for the weekend and letting my body rest.
6 Week Anthony Ditillo Bench Program
Week 1, Day 1
26-05-14
Bench Press (Heavy Day)
1 x 90kg
1 x 90
1 x 90
1 x 90
1 x 90
2 x 80
2 x 80
3 x 80
5 x 72.5
5 x 72.5
5 x 72.5
Barbell Press
7 x 40kg
7 x 40
5 x 40
5 x 40
Bench Row
7 x 60kg
7 x 60
7 x 60
7 x 60
DB Skull Crusher
7 x 10kg Pair
7 x 12.5
7 x 12.5
7 x 12.5
DB Curl
7 x 12.5kg Pair
7 x 12.5
7 x 12.5
7 x 12.5
Haha, well it took longer than I expected! Was good fun though.
Everything’s based off a 100kg training max, which is a true max for me at this stage. So it’s pretty fucking hard work in all honesty, but hey I’ll either get stronger or get crushed!
Final day of this chemo cycle tomorrow 
Can’t wait for my week off this poison!
6 Week Anthony Ditillo Bench Program
Week 1, Day 2
27-05-14
Squat
5 x 70kg
5 x 70
5 x 70
DB Leg Raise
20 x 10kg
20 x 10
15 x 12.5
25 x 12.5
15 x 12.5
DB Single Leg Calf Raise
12 x 12.5kg
12 x 12.5
12 x 12.5
So I’m just doing a basic linear progression for squats and deads. Usual 3 x 5 and adding weight each session. Started at a low 5rm to hopefully progress for a good few weeks without issues.
6 Week Anthony Ditillo Bench Program
Week 1, Day 3
28-05-14
Bench Press (Light Day)
7 x 65kg
7 x 65
7 x 65
7 x 65
Barbell Press
10 x 30kg
10 x 30
10 x 30
DB Front Delts
10 x 10kg Pair
10 x 10
10 x 10
DB Side Delts
10 x 10kg Pair
10 x 10
10 x 10
DB Rear Delts
10 x 10kg Pair
10 x 10
10 x 10
DB Skull Crusher
10 x 10kg Pair
10 x 10
10 x 10
Incline DB Curl
10 x 10kg Pair
10 x 10
10 x 10
Light day was really good, felt like the blood was flowing and I tried to be as explosive as possible. Consistently weighing in at 80kg now, which is awesome psychologically.
6 Week Anthony Ditillo Bench Program
Week 1, Day 4
30-05-14
Bench Press (Medium Day)
5 x 80kg
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80
Barbell Press
7 x 35kg
7 x 35
7 x 35
7 x 35
Chins
8 x underhand
8 x hammer
8 x wide overhand
8 x overhand
Dips
8, 8, 8, 8
BB Curl
7 x 20kg
7 x 22.5
7 x 25
7 x 25
This workout took quite a while but I finished feeling invigorated and good.
Went and got my weekly bloods today. Getting them done regularly really makes you appreciate a good nurse, as the difference between a good stick and a bad stick is immense. Also it makes me wonder how people tolerate being junkies. Getting needled suuucks! Anyway this nurse is Irish and I chuckled at her pronunciation of “three” aka “tree”.
That reminded me of our old captain who used to always go on about the importance of the final third of the race, or in his Irish accent the final ‘turd’. Made us laugh every time he’d say stuff like ‘when you see the final turd you have to really dig in!’
Keep driving man. This log is fantastic.
[quote]Lift and Eat wrote:
That reminded me of our old captain who used to always go on about the importance of the final third of the race, or in his Irish accent the final ‘turd’. Made us laugh every time he’d say stuff like ‘when you see the final turd you have to really dig in!’[/quote]
They’re a good sort the Irish. I remember an Irish girl I worked with, who thought I was repping myself telling her I had a big dick and we should have a beer. What I was actually saying was a “big deck” at my house!
Needless to say, eventually she got acquainted with both.
Actually on this subject, I will add to the terror of chemo by reporting it fucking CRUSHES your libido. I’m serious, it’s like I’m some kind of eunuch. I could probably fight in Danerys’s army of the unsullied. FMD
[quote]csulli wrote:
Keep driving man. This log is fantastic.[/quote]
Thanks bro! Your back is looking THICK in your display pic, nice work. I miss my larger than average back, can’t fucking wait to have it return, There’s something totally badass about having a thick back and traps. It’s a bit more primal man, wrestling bears and throwing trees around than simply having a big chest.
6 Week Anthony Ditillo Bench Program
Week 1, Day 5
31-05-14
Squat
5 x 77.5kg
5 x 77.5
5 x 77.5
Deadlift
5 x 70kg
5 x 70
5 x 70
DB Single Leg Calf Raise
10 x 20kg
10 x 20
10 x 20
10 x 20
10 x 20
Last day of my training week. In case anybody’s wondering - in conjunction with the bench routine, I’m also doing Starting Strength for squat and deadlift but just two days per week.
I will increase the squat by 7.5kg per session and deadlift by 10kg - then gradually increase by lower amounts until I stall. With my chosen starting weights, I think I’ve timed it to not be TOO challenging until this 6 week bench routine is done.
Feeling pretty good right now, generally stronger overall and my energy levels are decent. I would also like to mention I am officially over half way through chemo now!!
11 weeks of this shit to go, then back to the real world and rebuilding my body + social life! Awesome.
[quote]panzerfaust wrote:
Feeling pretty good right now, generally stronger overall and my energy levels are decent. I would also like to mention I am officially over half way through chemo now!!
11 weeks of this shit to go, then back to the real world and rebuilding my body + social life! Awesome.
[/quote]
Great to hear!
6 Week Anthony Ditillo Bench Program
Week 2, Day 1
02-06-14
Bench Press (Heavy Day)
1 x 95kg
1 x 95
1 x 95
1 x 95
1 x 95
3 x 85
3 x 85
3 x 85
7 x 77.5
7 x 77.5
7 x 77.5
Barbell Press
7 x 42.5kg
6 x 42.5
5 x 42.5
5 x 42.5
Bench Row
7 x 62.5kg
7 x 62.5
7 x 62.5
7 x 62.5
DB Skull Crusher
7 x 12.5kg Pair
7 x 12.5
7 x 12.5
7 x 12.5
DB Curl
7 x 12.5kg Pair
7 x 12.5
7 x 12.5
7 x 12.5
Haha, this was pretty tough again, particularly with 5kg added to every set!!
The progression for Mondays is 2.5kg - 5kg weekly, I will try for 5kg again next week but 2.5 is more realistic.
The pressing is pretty tough after all that benching.
Once again, very fun despite the difficulty.
Starting a new cycle of chemo tomorrow. Side effects have been ok, some digestive issues and stomach pains which I will need to discuss with the oncologist tomorrow.
Just got home from my chemo appointment. Was really pleased to be told by my nurse that my bloods are looking fantastic, in fact better than hers haha. Of course, I put this down to the increased intensity of my training.
right on!
6 Week Anthony Ditillo Bench Program
Week 2, Day 2
03-06-14
Squat
5 x 85kg
5 x 85
5 x 85
DB Leg Raise
25 x 12.5kg
20 x 12.5
20 x 12.5
25 x 12.5
20 x 12.5
DB Single Leg Calf Raise
12 x 12.5kg
12 x 12.5
12 x 12.5
12 x 12.5
12 x 12.5
Fairly straight-forward, another 7.5kg on all squat sets. Also from today’s chemo appointment I was pleased to learn I’ve gained another 1.3kg over the last three weeks. All that ice cream must be paying off ;-p
It’s great you’ve been getting all this good news!
[quote]Fletch1986 wrote:
It’s great you’ve been getting all this good news! [/quote]
Yeah man, I tend to get pretty excited every time a test comes back with good results haha. Overall, I’m feeling really healthy despite this chemo, and I am confident I’ll make it out the other side.
10 weeks and 5 days until I finish treatment… not that I’m counting 