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Post by buckeye2010 on Aug 10, 2011 19:21:34 GMT -5
Decided to quit fooling around and set a goal to get to a 405 bench by September 27th. I do not plan on doing any competitions until December so I just kind of challenged myself to get more motivated and on a real plan.
Bench
45x20
135x12
185x6 paused
225x6 paused
275x5 paused
305x5 last rep paused
340x3
305x5 last rep paused
340x3
305x5 last rep paused
340x4
Seated row with V handle
135x12
160x8
170x7
135x10
90x12
Preacher curls
65x10
75x7
85x5
75x7
65x8
Good workout for me . The bench felt real easy for each rep. Will increase 5# next week for each set. Will do a lighter day on Saturday with more reps.
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Post by tcajim1 on Aug 10, 2011 21:10:30 GMT -5
I'd take a 340 x 4 bench right now!! You're probably pretty close to it now based on that.
Keep up the good work.
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Post by buckeye2010 on Aug 15, 2011 18:10:12 GMT -5
Pretty good bench routine for me
Bench
135x12
185x6 paused
225x6 paused
275x5 paused
315x5
345x3
315x5
345x3
315x5 last rep paused
345x4
Seated rows with V handle
150x12
180x10
210x8
195x10
Crunches
3x25
Hanging leg raises
2x20
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Post by buckeye2010 on Aug 19, 2011 16:11:41 GMT -5
Second bench workout of the week. Week 2 of 8 week cycle
Bench
45x20
135x12
185x6 paused
225x6 paused
275x5 paused
320x5
320x5
320x6
280x10
280x10
280x10
Seated row with V handle
135x12
150x10
150x10
Preacher Curls
65x10
75x8
85x6
75x8
65x10
Crunches
3x35
Hanging leg raises
3x20
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Post by thatnuckolskid on Aug 19, 2011 23:21:59 GMT -5
man! that volume is nasty! makes me hurt just reading it.
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Post by joebear on Aug 20, 2011 11:24:09 GMT -5
Thanks for the words of encouragement Buck!
You have to be right at about 400 ish with your heavy reps being what they are -you don't have too far to go I don't think
Age 57 -wow, way to stay with it !
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Post by buckeye2010 on Aug 22, 2011 14:28:52 GMT -5
Thanks guys, I appreciate the support. One of my lifting buddies' father holds the AAU record for 70-74 year olds at 300 whic h he p[erformed at 74. I always tease him about breaking it and it gives us a lot of laughs. He is now 81 and I just watched him push 245 like it was nothing..
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Post by buckeye2010 on Aug 23, 2011 18:21:32 GMT -5
Heavy bench day
Bench
45x20
135x12
185x6 paused
225x6 paused
275x5 paused
315x5 last rep paused
350x3
315x5 last rep paused
350x3
315x5 last rep paused
350x3
Seated rows w/V handle
150x12
180x10
210x6
Crunches
3x30
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Post by buckeye2010 on Aug 26, 2011 16:53:49 GMT -5
Light bench day
Bench
45x20
135x12
225x6 paused
275x6 paused
325x5
325x5
325x5
285x10
285x10
285x10
Seated rows w/V handle
105x12
150x10
180x8
Preacher curls
70x10
80x8
80x8
70x10
Nice light workout everything felt smooth
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Post by buckeye2010 on Aug 29, 2011 16:53:46 GMT -5
Heavy bench day
Bench
45x20
135x12
225x6 paused
275x6 paused
320x5
355x3
320x5
335x3
320x5
355x3
Seated rows
90x12
135x10
170x8
195x6
135x10
Preacher curls
70x10
80x8
90x6
80x8
Crunches
35x3
Hanging leg raises
20x3
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Post by zimbo415 on Aug 29, 2011 20:43:16 GMT -5
Nice triple at 355 there Buckeye. I see you do preacher curls almost every workout do you do these to help your bench or just to make your guns bigger? It may sound like a funny question but I have heard more than once having strong biceps helps you on the bottom of bench.
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Post by buckeye2010 on Aug 30, 2011 17:30:01 GMT -5
Zimbo, I actually do curls to balance out my arms. I'm no rocket scientist, but it only makes sense to me that if you work only on side of any body part you are looking for trouble. If you work only triceps then those muscles are going to be contracted and shortened, so if you ignore the biceps they will become lengthened and weakened.
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Post by buckeye2010 on Sept 2, 2011 21:38:18 GMT -5
second bench workout of the week
bench
45x20
135x12
185x5 paused
225x5 paused
275x3 paused
315x3 paused
330x5
330x5
330x5
290x10
290x10
290x8 totally spent could not get 3rd of 10
seated rows
120x12
150x10
150x10
crunches
3x40
preacher curls
75x4x8
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Post by Rosario-546 on Sept 3, 2011 8:31:44 GMT -5
Nice work buckeye!
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Post by buckeye2010 on Sept 7, 2011 17:43:53 GMT -5
Heavy bench day, hit the wall, could not get my normal 3 sets of 3.
Bench
45x20
135x12
185x6
225x6
275x5
325x5
360x3
325x5
360x2 just cuold'nt lock out 3rd rep
325x5
360x2 did'nt even try 3rd rep but 2 was easy
Seated rows
120x15
150x12
180x10
210x7
Preacher curls
70x10
80x8
90x6
70x8
crunches
3x50
hanging knee raises
3x20
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Post by buckeye2010 on Sept 14, 2011 21:05:33 GMT -5
This was arough workout. Will probably scale back next workout.
Bench
45x20
1356x12
185x6
225x6
275x6
325x5
360x2
325x5
345x3
325x5
345x3
seated rows
120x15
150x12
180x8
210x6
preacher curls
70x10
80x8
90x5
70x10
crunches
30x3
hanging leg lifts
20x3
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Post by buckeye2010 on Sept 20, 2011 21:13:56 GMT -5
Went into workout with no plan other than to drop back a bit. Just kind of shot from the hip and did what my body told me.
Bench
45x20
135x12
185x5 paused
225x5 paused
275x5 paused
300x5 paused
330x3 paused
315x5 T&G
335x3 paused
350x3 T&G
225x21 T&G
Seated rows
135x12
165x10
195x6
Preacher curls
65x12
75x10
85x7
95x5
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Post by buckeye2010 on Sept 24, 2011 21:09:53 GMT -5
Cut back on intensity but still a good workout.
Decline bench
135x12
185x10
226x6
275x6
315x6
315x6
315x4 paused
close grip bench
225x10
275x6
295x5
295x5
seated rows
135x12
165x10
150x10
preacher curls
65x10
75x10
85x8
75x8
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Post by Rosario-546 on Sept 27, 2011 6:50:00 GMT -5
Nice work!
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Post by buckeye2010 on Sept 28, 2011 17:35:05 GMT -5
Thanks Rosario, just trying to catch up to you.
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Post by buckeye2010 on Sept 28, 2011 17:44:49 GMT -5
Going with a little less intensity for trhe next couple of weeks. I have decided to enter a 100% Raw competition in Virginia. I am goig to start ramping it up about eight weeks out and the competition is on Dec 10th.
Benches
135x12
185x10
225x6 paused
276x6 paused
315x5 paused
335x5 T&G
345x3 T&G
330x3 paused
seated rows
135x12
165x10
195x6
preacher curls
70x10
80x8
90x5
crunches
40x3
Hanging leg raise
20x3
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Post by zimbo415 on Sept 30, 2011 19:40:30 GMT -5
What are you hoping to bench in your comp in December.
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Post by buckeye2010 on Oct 2, 2011 8:24:26 GMT -5
MY goal for the competition is 402, which I have never done. I would expect to do at least 385 which would be a new Virginia state record in the 220# 55-59
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Post by buckeye2010 on Oct 2, 2011 8:28:22 GMT -5
Second bench workout of the week.
Decline bench
135x12
2256x10
275x7
315x6
315x6
Close grip bench
225x10
275x6
295x5
295x5
seated rows
135x12
165x10
165x10
Preacher curls
70x10
80x8
90x5
Crunches
40x3
Hanging knee raises
20x3
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Post by buckeye2010 on Oct 5, 2011 14:18:44 GMT -5
My only goal for this workout was to get an idea where I stood for my competition on December 10th. I will use a % of 1RM to dictate my weights for my next cycle.
Bench
135x12
185x10
225x6 paused
275x6 paused
320x4 paused
340x2 paused
360x1 paused
370x1 paused
Everything felt real smooth. Workout partners watched to make sure i was performing competition legal benches and everything was fine.
Seated rows
135x12
165x10
195x7
195x7
Preacher curls
70x12
80x10
90x7
80 x8
Crunches 30x3
Hanging knee raises 20x3
320x4 paused
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