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Post by 72 on Dec 9, 2012 22:44:52 GMT -5
I used to post my training log on this forum back in 2009-10, linked here: rawpowerlifting.proboards.com/index.cgi?board=logs&action=display&thread=1832&page=1Age 27, 5'9", current weight 208ish. I benched 395 back in 2010 at 25 and 200lbs, took 18 months off from training, and I have been training on and off in 2012. I train bench only, with limited assistance work. I maxed 380 back in April, took a few more months off, and I've been lifting consistently for only the last 3 weeks. My max is probably around 340 right now. Nevertheless, I'm hoping this log keeps me honest and motivated towards reaching the following: Current Goals: 405 Bench before March 31, 2013 435 Bench before December 31, 2013 465 Bench before December 31, 2014 To reach these goals, I plan on benching 5-7 days a week while incorporating Mike Tuscherer's RPE autoregulation and 5% fatigue. My routine will look something like: (all weights are paused unless stated otherwise) Day 1: Flat Bench: Work up to 1 set of 3@9, then 5% fatigue Day 2: 3 Second Pause Bench: Singles for 5-10 sets Day 3: Feet Elevated Bench: Work up to 1 set of 3@9, then 5% fatigue Day 4: Flat Bench w/ Bands: Work up to 1 set of 3@9, then 5% fatigue Day 5: Close Grip Bench: Work up to 1 set of 3@9, then 5% fatigue If I bench more than 5 days in the week I will either pick another exercise for the day (such as a slingshot bench or some top end work) or just go back to day 1. Or if I am lifting for a 6th or 7th day in the week I may choose to perform bench assistance work instead. LET'S ALL CRUSH SOME PRs IN 2013
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Post by 72 on Dec 9, 2012 23:35:07 GMT -5
ALL BENCHES ARE PAUSED UNLESS OTHERWISE STATED
Sunday: Feet Up Bench 215x3@7 235x3@7.5 255x3@8 265x3@9 250x3@8, 8.5, 8.5. 9
This was the 7th day in a row I benched, and the weights were up between 10-15lbs from 5 days ago. I'm gaining about 10lbs on my bench per week over the last 3 weeks, and hopefully muscle memory brings me back up to 395 quickly.
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Post by Rosario-546 on Dec 10, 2012 6:42:27 GMT -5
That's a lot of benching good luck.
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Post by Deleted on Dec 10, 2012 9:28:57 GMT -5
I guess it's fine doing 5 to 7 days of bench to get it back up but i wouldnt train like that once your pass your PR.
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Post by 72 on Dec 10, 2012 9:36:16 GMT -5
That's a lot of benching good luck. Thanks. I made very quick progress on this routine earlier in the year, taking my bench from 250 (where I started upon returning) to 380 in about 16 weeks. I was still cruising when I reached 380 but unfortunately life got in the way, I had to take a few weeks off for finals (I'm in an advanced tax law program in case you're wondering why I'm taking finals at 27!) , and they expanded into a few months. I'm certain that with the help of muscle memory this routine will get me back near 400 relatively quickly. When I start striving for gains beyond what I have hit before then I may need to reassess the routine to see how my body is responding.
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Post by 72 on Dec 10, 2012 9:37:01 GMT -5
I guess it's fine doing 5 to 7 days of bench to get it back up but i wouldnt train like that once your pass your PR. You beat me to my response!
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Post by Deleted on Dec 10, 2012 10:35:57 GMT -5
Okay. Good luck with the lifts bud. We might be doing a forum team for the American challenge in 2013. If we do get it up your welcome to join.
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Post by toolpod on Dec 10, 2012 13:29:54 GMT -5
Glad to see you back 72! Don't worry, your muscle memory will surprise you...just take care to listen to your body.
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Post by 72 on Dec 11, 2012 21:12:37 GMT -5
Okay. Good luck with the lifts bud. We might be doing a forum team for the American challenge in 2013. If we do get it up your welcome to join. I don't know what that is, but if I'm available and I can help I'm in. Glad to see you back 72! Don't worry, your muscle memory will surprise you...just take care to listen to your body. Thanks man. 12/10/12: Bench w/ Double Mini Bands 195x7@3 215x3@8 235x3@8.5 245x3@9.5 230x3@8, 8.5, 9 12/11/12: CG Bench w/ Pad (equivalent of a 1-board) 245x3@7 265x3@8 285x3@9 270x3@8, 8.5, 8.5, 9 These were the 8th and 9th days in a row that I have benched, and each session was 10 pounds stronger than the session 5 days prior. So long as I'm feeling no ill effects I'll try to keep benching everyday. I'll also attempt to get in some accessory work either in a PM session or over the weekend.
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Post by Rosario-546 on Dec 15, 2012 8:01:01 GMT -5
Still alive I see, nice work.
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Post by 72 on Dec 21, 2012 21:59:45 GMT -5
I was still lifting, but didn't get a chance to post my workouts. Here they are:
12/12/12: Flat Bench 245x3@7 265x3@7.5 285x3@8.5 295x3@9 280x3@8, 8.5, 9
12/13/12: 3 Second Pause Bench 295x5x1 305x5x1 Rear Delts
12/14/12: Feet Up Bench 225x3@7 255x3@8 275x3@9 260x3@8, 8.5, 9
This was the 12th day in a row I benched. Each session was 10-15 pounds stronger than the session 5 days prior. However, I didn't have time to lift on what would have been the 13th day in a row, so I took one day off.
12/16/12: Bench w/ Double Mini Bands 210x3@7 230x3@8 250x3@8.5 255x3@9 240x3@8, 8.5, 9
12/17/12: CG Bench w/ Pad 255x3@7 275x3@8 295x3@9 280x3@8, 8.5, 9
12/18/12: Flat Bench 265x3@7 285x3@8 305x3@9 290x3@8, 8.5, 9
12/19/12: 3 Sec Pause Bench 305x5x1 315x5x1
Still progressing at 10lbs every 5-7 days.
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Post by 72 on Dec 21, 2012 23:48:49 GMT -5
12/21/12: Feet Up Bench 245x3@7 265x3@8 285x3@9 270x3@8, 8.5, 9
Up 10lbs from 7 days ago.
I've benched 16 of the last 18 days. I will continue to do so until progress slows. I also plan on testing my max around New Year's Eve. Beginning next year I will likely incorporate some lat work.
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Post by 72 on Jan 16, 2013 8:03:28 GMT -5
I'm still lifting, but I'm never on the computer to post to my log. I'll try posting from my phone:
Monday, 1.14.13 FLAT BENCH 265x3@7 295x3@8 315x3@9 300x3@8,8.5,9
Wednesday, 1.16.13 3 SEC PAUSE BENCH 305x5x1 315x3x1
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Post by 72 on Jan 17, 2013 7:28:35 GMT -5
Thursday,1.17.13 FEET UP BENCH 245X3@7 265X3@8 285X3@9.5 270X3@8.5, 9
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Post by buckeye2010 on Feb 1, 2013 15:49:29 GMT -5
I have to admit I have never seen a bench routine like the one you are using. I would never have considered a routine like yours. I tjust shows there is more than one way to skin a cat. I am much older than you and need 2 days off for my muscles to repair and 3 days after a heavy bench routine. Just be careful and listen to what your body tells you.
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Post by 72 on Feb 4, 2013 7:30:53 GMT -5
I've had a few issues prevent me from lithing with school starting here weeks ago and needing to work about 80 hours the last few weeks, so I'm hoping for more consistency in getting back to routine. I'm going to lower the weights and add some assistance work.
Monday, 2.4.13 Flat Bench 265x3@7 285x3@8 305x3@9 290x3@8, 8.5, 9
Cable Rows 140x10 160x10 170x10 ss/ 140x10 ss/ 90x10
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Post by 72 on Feb 4, 2013 7:57:34 GMT -5
I have to admit I have never seen a bench routine like the one you are using. I would never have considered a routine like yours. I tjust shows there is more than one way to skin a cat. I am much older than you and need 2 days off for my muscles to repair and 3 days after a heavy bench routine. Just be careful and listen to what your body tells you. The volume and intensity is based on Mike Tuscherer's generic template. He recommends starting with about 30% weekly fatigue on each of squat, bench and deadlift. I'm doing 25-30% fatigue on bench only, so I think it is reasonable. The main difference is Tuscherer's template has 3 days of each lift with 10% total fatigue on each day (split between two different exercise variations). I'm doing 5 days of lifting with 5-6% fatigue on each lift. Thus, I figure 5% fatigue everyday shouldn't be problematic if 10% fatigue every 2 days works. Plus, I like the shorter workouts with my schedule. If you look at my old log, I went from benching 350 touch and go to 375 paused in about 10 weeks benching 5 days a week (though not this routine), and further progressed to pausing 395 on another 5-day benching routine. So right now I'm going to continue to skin the cat this way, buy may change it up in a few weeks/months depending on how I progress.
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Post by 72 on Feb 5, 2013 7:41:25 GMT -5
Tuesday, 2.5.13
3 Sec Pause Bench 305x5x1 315x3x1
Wide Grip Pulldowns 140x10 150x10 160x10 ss/ 140x7 ss/ 90x10
Benching felt good today. This week should set a good base for which to continue gains.
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Post by bblackstone on Feb 5, 2013 15:11:48 GMT -5
Looking dapper there. Keep up the great work.
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Post by 72 on Feb 6, 2013 7:46:44 GMT -5
Looking dapper there. Keep up the great work. Thanks man. My biggest issue is consistency in actually working out. Hopefully I can do a better job. Wednesday, 2.6.13 Feet Up Bench 235x3@7 255x3@8 275x3@9 260x3@8, 8, 8.5, 9 Barbell Curls 65x10 85x10 105x10 105x10 ss/ 85x10 ss/ 65x10 My estimated rates of perceived exertions (RPE) on the bench work are pretty conservative this week. Also, took me a few sets to figure out how much weight to use on the curls.
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Post by 72 on Feb 7, 2013 9:40:51 GMT -5
Thursday, 2.7.13
Flat Bench w/ Bands 215x3@7 235x3@8 255x3@9 240x3@8, 8.5, 9
Rear Delts (band pulls) 4x10-20
Last time I measured the band tension it was roughly 35lbs at the chest and 75lbs at lockout, so my heaviest set today was around 290/330 for 3@9. I'm confident that I can bump this up next week.
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Post by toolpod on Feb 7, 2013 20:14:33 GMT -5
love, Love, LOVE BANDS!!!
Keep up the good work on that man!
If you have the bands, try doubling them up on each side to up the tension and drop the straight weight, e.g.: 150lbs iron + 150lbs band tension-at-lockout. That will throw the CNS for a loop, plus give you a nice top-end drill. This will also help train explosiveness, as you add more iron, you end up having to "race the bands" to lockout.
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Post by buckeye2010 on Feb 7, 2013 21:51:18 GMT -5
I have never used bands but the more I read I just gotta try them. I'll be watching your progress to see how you do using them.
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Post by 72 on Feb 8, 2013 21:02:59 GMT -5
love, Love, LOVE BANDS!!! Keep up the good work on that man! If you have the bands, try doubling them up on each side to up the tension and drop the straight weight, e.g.: 150lbs iron + 150lbs band tension-at-lockout. That will throw the CNS for a loop, plus give you a nice top-end drill. This will also help train explosiveness, as you add more iron, you end up having to "race the bands" to lockout. I'm using what I believe are the Monster Mini Bands. They are routed from my band holder attachment (on the floor of the power rack) to the bar and then back down to floor. Are you suggesting to add a second band to each side or to try to stretch the bands further? I was considering getting a stronger set of bands. I would like a larger spread between the weight at my chest and at lockout.
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Post by 72 on Feb 8, 2013 21:10:59 GMT -5
I have never used bands but the more I read I just gotta try them. I'll be watching your progress to see how you do using them. They're definitely my favorite accessory, and I've actually hit a few bench PRs when I relied solely on bands as my heavy bench exercise. I like them for several reasons: 1. They allow me to use heavier weight in my hands than I could without the bands (because the weight is not as heavy at my chest). Or, I can hold the same amount of weight that I would in my normal bench but stay fresher because it's not wearing down my bottom end as much (I can then supplement the bottom end separately with long pauses, which is what I do). 2. Unlike boards, which allow me to hold heavier weight but change my ROM and as a consequence always alter my groove, my groove on benching with bands is exactly the same as my groove on my normal bench. 3. Probably most important is that I always seem to produce better form when using bands. I think because the weight gets heavier as I push, so I am always mindful of continuing (throughout the whole lift) to plant my traps into the bench, tuck my chin, tuck my elbows, press my heels through the floor, maintain my arch, etc. If I go a few heavy sessions without bands for some reason I notice my form always gets progressively more sloppy, which obviously ends up costing me weight.
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