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Post by dbunch on Jul 31, 2016 6:25:32 GMT -5
I'm just going to settle on WOW. I'm going to guess you had 490 in you but 500 beckons.
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Post by treders on Aug 1, 2016 17:17:57 GMT -5
Amazing bench !!
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Post by toolpod on Sept 1, 2016 20:04:45 GMT -5
Thanks guys!
Ok Praise report:
It's only taken 18 years, numerous strains, several gyms, and one surgically repaired shoulder...but I finally hit 500 in the gym. It's not pretty, but I got it. Thank you Lord. Now my goal is to get it clean, and get it in competition in December.
Now I just need to not slack off.
And maybe do some cardio...I look a little chubby for 5'11" 222lbs
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Post by osu122975 on Sept 2, 2016 3:25:29 GMT -5
500 at 222 is amazing! Even more amazing after the road traveled. Huge accomplishment. Enjoy it!
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Post by toolpod on Aug 6, 2017 20:11:56 GMT -5
Ok, been trying to get that 500 bench in-competition since I got it in the gym.
Made a decent run at it in April at the Pittsburgh Monster Meet, but got stuck halfway up on that 500 attempt.
Getting ready for a meet Sept 30th.
Sunday is heavy bench day (as always)
Saturday 8/6/2017
BWT: 224
Warmups/rotator cuff prehab
10x45
10x135
8x185
5x225
3x275
Buckeye 505
8x325
6x360
4x395
3x435
2x465
1x485 (bonus: was only supposed to be 480)
4x395
High pulls:
10x#13 plate
10x#13 plate
10x#13 plate
Overhead Triceps pushdowns:
10x#13 plate
10x#14 plate
8x#15 plate
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Post by toolpod on Aug 20, 2017 12:55:06 GMT -5
Staying with family near Charleston,SC to see the solar eclipse on Monday.
Astronomical phenomena or no...today is still Heavy Bench Day.
So, went over to Pivotal Fitness in Summerville to make that happen.
Really nice gym, though the benches we're a little too short, and the pads were slippery. I tried to arch my back for setup and promptly shot off the back of the bench. So, I got creative and grabbed a rubber yoga mat to lay on the bench pad.
That did the trick... though it garnered a passel of sideways looks and smirks, lol.
Sunday 8/20/2017
BWT: 224
Warmups/rotator cuff prehab
10x45
10x135
8x185
8x225
8x275
8x315
5x365
Working sets (found a guy to give me a lift off and spot)
5x405
5x405
5x405
High pulls:
3 sets of 10
Overhead Triceps pushdowns:
3 sets of 10
Curls:
10x80
10x80
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Post by toolpod on Aug 24, 2017 7:56:42 GMT -5
Wednesday 8/23/2017
BWT: 223
Warmups/rotator cuff prehab
10x45
10x135
10x185
10x225
10x185
10x135
High pulls:
10x#13 plate
10x#13 plate
10x#13 plate
Overhead Triceps pushdowns:
10x#13 plate
10x#14 plate
8x#15 plate
Curls:
8x80
8x80
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Post by toolpod on Aug 27, 2017 11:43:19 GMT -5
Sunday 8/27/2017
Just over a month remaining until the meet (Sep 30th) at Virtus Institute in Greensburg, PA.
Want to get that 500 bench in competition. As a 220. lol.
BWT: 224
Warmups/rotator cuff prehab
20x45
10x135
8x185
5x225
3x275
Buckeye 510
8x325
6x365
4x395
3x440
2x470
1x490 (bonus: was only supposed to be 485)
skipped the down set of 4x395 in favor of floor presses 10x275
High pulls:
10x#13 plate
10x#13 plate
10x#13 plate
Overhead Triceps pushdowns:
10x#13 plate
10x#14 plate
8x#15 plate
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Post by toolpod on Aug 31, 2017 10:20:14 GMT -5
Wednesday 8/30/2017
BWT: 223
Warmups/rotator cuff prehab
10x45
10x135
10x185
10x225
10x185
10x135
High pulls:
10x#13 plate
10x#13 plate
10x#13 plate
Overhead Triceps pushdowns:
10x#13 plate
10x#14 plate
8x#15 plate
Curls:
8x85
8x85
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Post by toolpod on Sept 10, 2017 12:46:04 GMT -5
Thursday 9/8/2017
BWT: 224
Warmups/rotator cuff prehab
20x45
15x135
15x135
15x135
15x135
15x135 (cambered bar to get some stretch)
High pulls:
10x#13 plate
10x#13 plate
10x#13 plate
Overhead Triceps pushdowns:
10x#13 plate
10x#14 plate
8x#15 plate
Curls:
8x85
8x85
Sunday 9/10/2017
One heavy workout, and one Warm-up-to-Opener remaining until the meet (Sep 30th) at Virtus Institute in Greensburg, PA.
(and one minor cut)
BWT: 224
Warmups/rotator cuff prehab
20x45
20x135
5x185
5x225
3x275
Buckeye 515
8x330
6x375 (supposed to be 370...we had 8 guys in the rotation, I just left the 375 on the bar when it was my turn)
4x400
3x445 (PR triple here!)
1.5x475 (missed the second rep of the double)
1x495 (bonus: was only supposed to be 490)
I skipped the down set of 4x400 in favor of green AND blue band presses 6x555
We measured the tension on the bands with a digital chain scale, the actual load was 445 at the top and 355 at the bottom.
High pulls:
10x#13 plate
10x#13 plate
10x#13 plate
Overhead Triceps pushdowns:
10x#13 plate
10x#14 plate
8x#15 plate
Curls:
10x95
10x95
I am seeing some big gains in stability on the bench with the curls, so I will be adding more to the mix.
Additionally, I have been using Captains of Crush grip trainers. Currently finishing out with sets of three on the 1.5 Grippers (167.5 lbs) the ability to really crank down on the bar with my hands seems to be helping with stability and peripheral muscle engagement.
Also, doing to pre-emptive shoulder icing. Another injury-free workout: Thank you Lord.
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Post by toolpod on Sept 20, 2017 12:52:45 GMT -5
Getting older may not be a Sin...but it's Duckies inconvenient...
Sunday Sep 17
Bailed on my workout halfway through...it was supposed to be the B-515 again.
Everything hurt, pecs/sternum were sore.
Probably from dehydration from attending a barn wedding the day before.
Discretion being the better part of valor, I decided to stop that day's workout and just do a heavy medium reps day later in the week, then on Sunday just warm up to my meet opener on the 30th.
Also in the back of my head is the idea that I may now be needing more than 7 days to recover from a heavy bench day.
Tuesday 19 Sep
BWT: 224
Medium reps day.
Warmups/rotator cuff prehab
20x45
10x135
10x185
8x225
8x275
Reps
8x325
8x325
8x325
8x325
8x325
Cooldown/stretch with curved bar
8x135
High pulls:
10x#13 plate
10x#13 plate
10x#13 plate
Overhead Triceps pushdowns:
10x#12 plate
10x#14 plate
6x#15 plate
Curls:
8x100
8x100
Toolpod Jr. is working out with his dad at the gym now.
BWT: 122
Warmups/rotator cuff prehab
8x45
8x45
5x65
3x85
Buckeye 160
8x105
6x115
4x125
Miss: 2.5x135
2x140
1x145
4x125
High pulls:
3X10
Overhead Triceps pushdowns:
3x10
Curls:
2X10
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Post by toolpod on Oct 8, 2017 10:37:37 GMT -5
Ok, meet results from Virtus Institute's Battle of the Skull IV in Greensburg, PA, Sept 30.
Weighed in at 219.4 for the meet the day before...all I did was skip breakfast and take a hot shower. Ran out of time in the warm up room because the flights were moving so fast, had to make a 70 lb jump from my last warmup to my opener instead of my planned 30lbs. Opener was wobbly, but I got it.
Opener: 475
2nd: 500 got this nice and smooth
3rd:. 505 miss, got cute and moved my grip out a finger-width. In retrospect, dumb move.
So, made my first 500 bench in-competition. Will be looking to do it again in November at the IPA meet at the York barbell museum in York, PA in November.
My problem now, is that I have developed some joint pain in my elbows...so I am going to take 2 weeks off from upper body, and do an aggressive NSAID, Ice, fish oil, microlacrin and stretching routine.
Being paranoid, the pain isn't terrible. Yet. So I am operating under the assumption that, at 47, if I don't get this inflammation under control...it will get Me under control.
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Post by 3speed on Oct 8, 2017 12:04:06 GMT -5
Congratulations Jim - it's been a long time coming. You earned it.
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Post by toolpod on Oct 9, 2017 9:57:13 GMT -5
Thanks Woody, much appreciated!
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mg75
Junior Member
Posts: 70 
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Post by mg75 on Oct 10, 2017 15:18:53 GMT -5
Congrats on benching 500 in comp and in the gym, nice work sir.
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Post by toolpod on Oct 11, 2017 8:40:14 GMT -5
Thank you!
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Post by osu122975 on Oct 16, 2017 6:21:02 GMT -5
Tell those Westside guys to try and hit depth on their squats when you do that IPA meet. I think they do that one.  |
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Post by Ryan on Oct 16, 2017 11:28:58 GMT -5
tough to hit depth with 17x ply equipment and giraffe-wide stances.....just sayin... lol
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Post by George on Nov 8, 2017 12:37:45 GMT -5
Just now read the last few pages, awesome work. And the Buckeye to boot....a routine pulled from a high school gym before being torn down!
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Post by toolpod on Nov 14, 2017 13:38:21 GMT -5
George, I for one, am so glad you saved the Buckeye for posterity...now if you google that, it will take you to several copies (one of which is the pdf version that I spruced up, lol)
Ended up taking four weeks off for the elbow. Staying out of the gym was driving me crazy.
Back in this week. Taking 3-4 weeks to ease back into it.
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Post by George on Nov 22, 2017 20:55:57 GMT -5
Well, I also found a tnation article that basically rewrote my explanation of it in the early pages of my log in 2007. I was brand new to powerlifting, I posted a routine from my high school and explained what I used to do with it. Now there are calculators, spreadsheets and articles on it. Good thing we have experts out there circulating information lol.
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