tuesday
squat
3/3/325
bench
3/3/205
deadlift
3/3/365
saturday 11/8/08
Did a local raw meet today for fun and to just see where i was at . Had a good squat ,and a shitty bench press only got my opener of 265 we were getting extra long pauses before the press commands and almost every one in my flight missed the 2nd and 3rd attempt because of it .
Deadlift was good missed my third attempt because I made a last minute judgement to try for a state record that was to big of a jump in weight and lost it right above the knees .So over al I had a good time and enjoyed the meet .
Squat
500 good
525 good
550 good
bench
265 good
285 no good via press command
285 no good 'same"
deadlift
555 good
590 good
645 no good
felt like I had about 620 in the tank .
That’s a really nice raw squat and pull considering that you didn’t peak for the meet. Too bad about missing 285 on the bench.
I train with a lot of pausing, sometimes for a five-count…
Looking at your training I would say that a little more volume and variety in your benching and bench accessory would be a good thing.
Try heavy nosebreakers with a straight bar as they will have carryover to both your raw and shirted press.
Also, hammer the two board for heavy triples (a three board if you have long arms).
yea you are right about the variety. To combat that problem I am planing on adding chains to my close and medium grip bench’s and pausing on both my bench accessory days . But in terms of volume i think benching 3x per week is plenty in the volume department .
Thursday 11/13/08
Recovery workout
squat
5/135
5/225
3/315
3/3/355
bench
10/155
5/185
3/3/195 pauses
deadlift
3/6/245
3/3/405
next 8 week training cycle begins on tuesday for my meet in mid January .
Squat
1/10/135
5/225
3/315
3/3/385
bench
10/135
5/185
3/3/215 (paused)
Deadlift
5/225
5/315
3/3/435
pushdowns
3/20/miniband
band curls
3/15/green
[quote]NATOR wrote:
But in terms of volume i think benching 3x per week is plenty in the volume department .
[/quote]
Just because you are benching three times a week doesn’t mean you are getting enough volume in.
You have to look at your total amount of work sets/reps above a certain percentage of your 1RM.
For example, I will do 3 heavy singles, drop down a bit and do five doubles, drop down some more and do three paused triples. Then do 3 sets of paused incline benching.
Here is my next Saturday workout:
BP
warm up- BARx20, 95x10, 135x5, 175x4, 205x3
skill sets- 225x1p, 255x1p, 285x1 t&g
work sets- 260x2 for 5 sets t&g
Legs Up BP
215x3 w/5 second pause
205x3 w/5 second pause
195x3 w/5 second pause
Paused Incline BP
195x5 for 3 sets
So, 40 total reps 65% (195) or above, and that’s just one session. I bench less on Tuesdays but do high volume triceps accessory work (nosebreakers for either 6x10 or 5x12).
I am not suggesting that you modify your routine, only that you re-think the term ‘high volume.’
tuesday 11/18/08
First day of my next training cycle ( will be 8 weeks) 4 weeks volume accumulation followed by 4 weeks of intensification.
It is a modified version of Korte’s 3x3.
Bench (all work sets paused)
10/135
5/185
4/195
3/4/205
4/200
2/195
overloads
2/345/10sec
squat (close stance)
5/135
5/225
5/315
5/5/345
Deadlift ( sumo)
5/225
4/315
5/4/365
Dips
3/8
thursday 11/20/08
deadlift
10/155
5/225
5/315
3/405
3/425
3/3/435
3/425
3/405
Pause squat
5/135
5/225
5/5/315
Bench close grip paused
6/135
6/6/185
barbell curls (Drop set )
10/100
8/80
8/70
8/50
8/40
8/30
sunday 11/23/08
squat
5/135
5/225
3/315
3/350
3/370
3/3/395
3/385
3/375
bench (paused)
5/135
6/6/185
deadlift
5/225
4/315
5/4/375
tuesday
Bench (paused)
10/155
5/195
5/205
3/5/210
2/5/205
overload
2/10sec/365
squat (close stance)
5/135
5/225
3/315
5/5/345
deadlift (sumo
5/245
4/315
5/4/385
Turkey day workout
Squat
10/135
2/5/225
3/315
5/5/345 (paused)
bench (close grip ,knees up,paused)
8/135
6/6/135+miniband
deadlift
5/225
4/315
4/405
4/425
3/4/455
4/425
4/405
sunday
11/31/08
squat
5/135
5/225
4/315
4/365
4/385
3/4/405
4/385
4/365
overloads
2/10sec/655
bench paused 2bd
6/135
6/6/195
deadlift
4/275
4/315+purple band
5/4/385+purple band
leg rasies
2/8
12/2/08
Bench (paused)
2/5/135
6/185
6/205
2/6/225
2/6/230
5/225
2/205
squat (close stance)
2/5/135
5/225
5/300
5/5/365
deadlift (sumo)
5/315
5/4/405
dips
3/6
Today was a tuff one in the gym. No sleep combined with work all day and preparing for finals made todays workout a real grinder. But I pushed through it anyway and came out on top.
thursday 12/4/08
Deadlift
5/135
5/225
3/315
2/405
2/475
2/495
3/2/515
2/505
2/495
squat (pause)
2/5/135
5/225
3/315
5/5/365
Bench
6/135
6/155
6/6/155+mini bands
hammer curls
5/50
2/5/60
sunday 12/7/08
squat
5/135
5/225
3/315
5/385
5/415
3/5/430
5/415
5/405
Overload
2/10sec/700
Bench (paused ,feet up )
6/135
6/185
6/6/205
Deadlift
5/225
4/315
4/405
4/4/410+ double wrap purple band
Tuesday 12/9/08
finals are killing me right now so I am super gassed and also as I was warming up today my right biceps tendon started bothering my real bad .So I made the desision to make it a light going through the motions day .
Bench
8/135
5/185
4/225
4/235
2/4/245
3/4/225
squat close stance
5/135
5/225
3/5/325
deadlift
5/135
5/225
4/3/315
Once again today was a killer with finals and allonly 2 hours sleep . Not to mention I seem to have some tendonitis developing in my biceps elbows and shoulder .
So as a a result I dropped the bench weight and put it on a 2 board to reduce the torque on my biceps .This helped alot and I have 2 days rest before my next workout so we will se how i feel then .
Deadlift
5/155
5/275
3/315
3/405
1/505
1/515
1/535
3/1/555
1/525
1/505
squat close stance
5/135
5/225
3/315
4/5/375
5/315
bench close grip 2bd
10/135
10/165
2/6/205
4/6/185
Db curls
3/10/35
sunday 12/14/08
squat
5/135
5/225
3/325
3/415
3/445
2/3/465
3/3/445
bench paused
6/135
6/185
6/6/205
deadlift
5/225
5/345
2/10/425
Bench (paused)
10/135
5/185
3/225
3/235
3/3/250
3/245
3/235
squat close stance
5/135
5/225
3/315
3/3/370
deadlift (sumo)
5/225
3/315
3/365
3/3/420
dips
3/5
12/18/08
deadlift
5/135
5/225
5/315
3/405
2/455
2/500
3/2/525
2/2/500
squat (pause)
5/135
5/225
3/315
3/3/370
bench (close grip)
5/135
5/4/205