Training for a 200lb Bench at 123

Training
41

Ok, back in the gym tonight for logs and deads.

Not bad, definitely have to give my self time to get stronger on these. Its such a weird feeling to be deadlifting what I bench!!! We all know that you should be pulling a heck of alot more, if not double what your pressing.
Gotta start somewhere right???

I’ve just got to keep telling my self to take it slow and stay injury free until I figure out the form and technique. Ok, so heres what happened:

Warmup with bar:
5 hangcleans
5 overhead presses
5 frt. squats
5 bent over rows
(no break b/t movements)
2 sets of this

Log presses:
80x5
90x3
95x2
100x1
95x3
100x2
105x1
100x3

Deadlifting…sumo
135x7
Goal of 185, 6 sets of 2
185x2
185x2
185x2
185x8 (decided 185 felt good so went up in reps)
185x5

Front Squats (brand new to this exercise too)
stayed light and low
65 for 4 sets of 6

So thats two brand new exercises that I hope to figure out this year.

Thanks to everyone for the tips on deadlifting! So far so good!

Back in the gym this weekend to bench!

G

42

[quote]GBench wrote:
Ok, back in the gym tonight for logs and deads.

Not bad, definitely have to give my self time to get stronger on these. Its such a weird feeling to be deadlifting what I bench!!! We all know that you should be pulling a heck of alot more, if not double what your pressing.
Gotta start somewhere right???

I’ve just got to keep telling my self to take it slow and stay injury free until I figure out the form and technique. Ok, so heres what happened:

Warmup with bar:
5 hangcleans
5 overhead presses
5 frt. squats
5 bent over rows
(no break b/t movements)
2 sets of this

Log presses:
80x5
90x3
95x2
100x1
95x3
100x2
105x1
100x3

Deadlifting…sumo
135x7
Goal of 185, 6 sets of 2
185x2
185x2
185x2
185x8 (decided 185 felt good so went up in reps)
185x5

Front Squats (brand new to this exercise too)
stayed light and low
65 for 4 sets of 6

So thats two brand new exercises that I hope to figure out this year.

Thanks to everyone for the tips on deadlifting! So far so good!

Back in the gym this weekend to bench!

G[/quote]

I think you have the right approach. Curious if you do your log presses, strict or a push press? jerk?, etc… what diameter is the log?

Log pressing is my favorite lift.

105 is good. Is that your max?

43

Thanks Kalle,
The log I use is 10in. diameter. I strict press up till 95lbs than I push press. As for my max, I got 105 for 2 reps last week and tried 110 but missed it. I’m sure I could have gotten it if I just learn to use my legs to the max.

I do agree it is a fun lift. May I ask what type of numbers you work with? And do you use the 10in or 12in log?

G

44

[quote]GBench wrote:
We all know that you should be pulling a heck of alot more, if not double what your pressing.
[/quote]

so if I reverse that formula, I should be benching 132.5 :frowning:

Great workout! 185 deadlifts for 8 reps ain’t too shabby at all!

c.

45

[quote]c. wrote:
GBench wrote:
We all know that you should be pulling a heck of alot more, if not double what your pressing.

so if I reverse that formula, I should be benching 132.5 :frowning:

Great workout! 185 deadlifts for 8 reps ain’t too shabby at all!

c.
[/quote]

Thanks C., I can’t wait to be pulling like you! Baby steps though. And you’ll be benching your bodyweight before you know it…you just need to have a reliable spotter to make you load up the weight and spot you better than that “hater”…so I am assuming Don is your trainer/spotter/motivator? If so, I am so glad he is back for you!
G

46

[quote]GBench wrote:
Thanks Kalle,
The log I use is 10in. diameter. I strict press up till 95lbs than I push press. As for my max, I got 105 for 2 reps last week and tried 110 but missed it. I’m sure I could have gotten it if I just learn to use my legs to the max.

I do agree it is a fun lift. May I ask what type of numbers you work with? And do you use the 10in or 12in log?

G

[/quote]

I had a feeling you where pretty much strict pressing it. thats VERY impressive. If you learn a good Push Jerk you should be able to add a good 20-30lbs. But if its mainly for bench assistance a push press probably has more carry over.

I have a 12" Log my current max is 225 but haven’t tested it in a month. I am aiming to hit 240 at around 185-190lbs on March 1st at a comp I am doing.

47

[quote]Kalle wrote:
GBench wrote:
Thanks Kalle,
The log I use is 10in. diameter. I strict press up till 95lbs than I push press. As for my max, I got 105 for 2 reps last week and tried 110 but missed it. I’m sure I could have gotten it if I just learn to use my legs to the max.

I do agree it is a fun lift. May I ask what type of numbers you work with? And do you use the 10in or 12in log?

G

I had a feeling you where pretty much strict pressing it. thats VERY impressive. If you learn a good Push Jerk you should be able to add a good 20-30lbs. But if its mainly for bench assistance a push press probably has more carry over.

I have a 12" Log my current max is 225 but haven’t tested it in a month. I am aiming to hit 240 at around 185-190lbs on March 1st at a comp I am doing.
[/quote]

Great numbers! 185-190 is the light weight division right? How long have you competed in Stongman? Just caught some of your log pressing on youtube…nice!

and yes, I too, figured strict pressing would be a better carry over for my bench, but its hard not to want to use your legs if it means pressing more weight :slight_smile:

thanks again
G

48

[quote]GBench wrote:
Kalle wrote:
GBench wrote:
Thanks Kalle,
The log I use is 10in. diameter. I strict press up till 95lbs than I push press. As for my max, I got 105 for 2 reps last week and tried 110 but missed it. I’m sure I could have gotten it if I just learn to use my legs to the max.

I do agree it is a fun lift. May I ask what type of numbers you work with? And do you use the 10in or 12in log?

G

I had a feeling you where pretty much strict pressing it. thats VERY impressive. If you learn a good Push Jerk you should be able to add a good 20-30lbs. But if its mainly for bench assistance a push press probably has more carry over.

I have a 12" Log my current max is 225 but haven’t tested it in a month. I am aiming to hit 240 at around 185-190lbs on March 1st at a comp I am doing.

Great numbers! 185-190 is the light weight division right? How long have you competed in Stongman? Just caught some of your log pressing on youtube…nice!

and yes, I too, figured strict pressing would be a better carry over for my bench, but its hard not to want to use your legs if it means pressing more weight :slight_smile:

thanks again
G[/quote]

Thanks, Yeah I compete in the under 200’s

Well both should be beneficial. I’d just cycle between strict presses and push presses every few weeks. Or just do some push presses on the heavier sets like you did. Plus just handling heavier weights with the awkward log over your head is good for shoulder girdle stability.

You can do a lot with a log. Log incline presses are a fun change of pace but I can’t find a good way to set up for them by myself. I did flat bench pin presses with the log yesterday it hit my triceps real hard.

49

Nice job on the Dl – you are probably closer to your goal than you think. Just need to test it some day and see where ya are!

Malinda

50

[quote]Kalle

Thanks, Yeah I compete in the under 200’s

Well both should be beneficial. I’d just cycle between strict presses and push presses every few weeks. Or just do some push presses on the heavier sets like you did. Plus just handling heavier weights with the awkward log over your head is good for shoulder girdle stability.

You can do a lot with a log. Log incline presses are a fun change of pace but I can’t find a good way to set up for them by myself. I did flat bench pin presses with the log yesterday it hit my triceps real hard. [/quote]

I never thought about using the log in any other way than clean and press. Those are great options, the incline sounds like a killer. I’ll have to give them a try, once I get a little bored with the overhead…but I don’t see that happening anytime soon.

Good luck with your training…do you have a log posted anywhere?
G

51

[quote]firebug9 wrote:
Nice job on the Dl – you are probably closer to your goal than you think. Just need to test it some day and see where ya are!

Malinda[/quote]

thanks so much! I wanted to throw the weight on there last night sosoooooo bad, to see what I could do, but I thought better of it.

At least now, I am getting excited about it…not as excited as benching, but getting close :slight_smile:

G

52

I agree with the others that you probably have a higher DL than your think. 185lb for 8 reps is great.

I love your workouts. It is nice to see different training styles. You never know what is going to work until you try it.

Claire

53

[quote]GBench wrote:
Kalle

Thanks, Yeah I compete in the under 200’s

Well both should be beneficial. I’d just cycle between strict presses and push presses every few weeks. Or just do some push presses on the heavier sets like you did. Plus just handling heavier weights with the awkward log over your head is good for shoulder girdle stability.

You can do a lot with a log. Log incline presses are a fun change of pace but I can’t find a good way to set up for them by myself. I did flat bench pin presses with the log yesterday it hit my triceps real hard.

I never thought about using the log in any other way than clean and press. Those are great options, the incline sounds like a killer. I’ll have to give them a try, once I get a little bored with the overhead…but I don’t see that happening anytime soon.

Good luck with your training…do you have a log posted anywhere?
G[/quote]

http://www.T-Nation.com/tmagnum/readTopic.do?id=986305&pageNo=366#bottom

I keep one on the westside/pling thread along with a bunch of other people.

http://www.marunde-muscle.com/forum/showthread.php?t=10122

All by myself here.

Yeah you can use the log for just about anything. Curls, rows, etc

54

[quote]cvb wrote:
I agree with the others that you probably have a higher DL than your think. 185lb for 8 reps is great.

I love your workouts. It is nice to see different training styles. You never know what is going to work until you try it.

Claire[/quote]

Thanks Claire! Can’t wait to see where I am with DLing. I was sooooo sore the next day from pulling it felt GREAT!!! My back and legs were on fire!

G

55

[quote]
http://www.T-Nation.com/tmagnum/readTopic.do?id=986305&pageNo=366#bottom

I keep one on the westside/pling thread along with a bunch of other people.

http://www.marunde-muscle.com/forum/showthread.php?t=10122

All by myself here.

Yeah you can use the log for just about anything. Curls, rows, etc[/quote]

Thanks Kalle, I am definitely going to check those out!

56

OK, one hell of a night at the gym (in a good and in a bad way!)

So my goal going in was to hit 185 clean, no feet movement, no hips off bench and even lockout. 2 weeks ago, I hit it, but not legal at all. Well…mission accomplished!

Warmups:
barx12
incline pushupsx15
95x10
135x6
155x4

Singles:
170x1
185x1!!! No problems…Yeah!
190x missed…got a little excited here and had to go for it. I did get it off my chest, but thats it.

Band work:
115, 3sets x 5

Incline Barbell:
Ok, so last week I did 125 for 5 easy. I normally go up 5lbs, but I’ve been wanting 135 forever, so I just threw the weight on there and went for it. (It also helped that I was completely fired up about hitting my 185 AND the fact that some guy across the gym was looking at me a little weird, like “there’s no way that chick can incline 135”…oh so its on now, I had to do it!..and I DID!

135, for 2sets x 5!!!

Decline Barbell:
165, for 2sets x 5

Speed presses
115, 3 sets x 5

I was completely worn out at the end of this session. I really felt let I had nothing left in me.

So heres where the “bad part” comes in. I totally “hit the wall”. After the gym we grabbed a bite to eat (grilled chicken and pasta) and than within 30 minutes I started to crash. I got a serious headache and became very nausea. I could barely make it home without having to pull the car over.

I’ve felt like this once before from doing legs, but that was in college! Its 4 hours later and I still have a slight headache.

Back to bed for now…

G

57

Your bench press # are great. I like squats and DL much better. My plan this year is to improve on my benching. Is benching your favorite?
Diana
ps hope you feel better.

58

Awesome job on the 185.

I find it awesome and uh motivating that you bench almost as much as me…

I’ve felt like that after heavy lifting days as well. Just rest and eat! Your just a bit worn down.

59

[quote]GBench wrote:
OK, one hell of a night at the gym (in a good and in a bad way!)

So my goal going in was to hit 185 clean, no feet movement, no hips off bench and even lockout. 2 weeks ago, I hit it, but not legal at all. Well…mission accomplished!

Warmups:
barx12
incline pushupsx15
95x10
135x6
155x4

Singles:
170x1
185x1!!! No problems…Yeah!
190x missed…got a little excited here and had to go for it. I did get it off my chest, but thats it.

Band work:
115, 3sets x 5

Incline Barbell:
Ok, so last week I did 125 for 5 easy. I normally go up 5lbs, but I’ve been wanting 135 forever, so I just threw the weight on there and went for it. (It also helped that I was completely fired up about hitting my 185 AND the fact that some guy across the gym was looking at me a little weird, like “there’s no way that chick can incline 135”…oh so its on now, I had to do it!..and I DID!

135, for 2sets x 5!!!

Decline Barbell:
165, for 2sets x 5

Speed presses
115, 3 sets x 5

I was completely worn out at the end of this session. I really felt let I had nothing left in me.

So heres where the “bad part” comes in. I totally “hit the wall”. After the gym we grabbed a bite to eat (grilled chicken and pasta) and than within 30 minutes I started to crash. I got a serious headache and became very nausea. I could barely make it home without having to pull the car over.

I’ve felt like this once before from doing legs, but that was in college! Its 4 hours later and I still have a slight headache.

Back to bed for now…

G[/quote]

wow…

c.

and i’d be puking for sure.

60

Awesome workouts. Always feels great when it is a clean lift. Makes me feel like I can start working on a heavier weight:)

Your incline bench is awesome. Very rarely do I see anyone putting the 45lb plates on the incline. Great job:)