Bench Day Week 3

First week in a while where I haven’t put up a PR on bench, which is alright as I’ve now found where I’m at and can work on my sticky point. This was always going to be the last week I put on my shirt until the 8th week of this program any how. Once again I got a cramp in my hamstring doing bench even though I stretched out before hand, I guess I will have to do more stretching. For the next 4 weeks I plan to work on rack lockouts and 3 board press insteadof shirt work allowing me to hit the top end where I need the power.
I’m also going to have to get the arms of my bench shirt shortened before being able to use it in a contest, I’m a little worried about this because I’m not sure if anyone local will be able to make them strong enough so I think I will contact Titan directly to see what alterations will cost me.

Flat Bench Warm Up
135×5
185×5
225×3
275×3
315×1

2 Board Press
335×2(failed third)
335×1(failed second and third)
I over estimated my strength here as 325 went up pretty easy last week, I will have to drop down to 325 or 330 next week.

Shirted Bench
345×1
365×1
370×1 This felt like a good lift
375×0 Failed right at lockout

Tate Presses
43lbx10
53lbx10
53lbx10

Upright Rows
110lbx10
130lbx10

Overall I felt it was a good workout, I would have liked to put up 375 but it just wasn’t in the cards this week.

Squats Below Parallel

I’ve never been 100% sure I was going below parallel while squatting so today was the day to be 110% sure. I widened my stance another 4inches and pointed my toes out about 45* to make sure I was hitting low as possible. Man I gotta tell ya it was super hard and super painful, I need to work on the old hip flexability.
Deep Squats
135×5
185×5
225×5
275×5
315×5
345×5
345×5
I need some work on form at this depth but at least I know I’m getting low enough now.

Box Squats, Low Box
225×4
225×4
275×4
This is by far the lowest box I’ve squated on and it puts me well below parallel. My hip flexors were already burned from the squats and this wasn’t helping at all.

GHR on Lat Pulldown(weight is assistance)
6x60lb
6×47.5lb
6x43lb

Standing Calf Raises
250×10
300×10

It’s apparent I need to work on my really deep strength on squats for a while so I don’t forsee any PR’s for a while but at least I know what I’m doing will be legal.

Deadlift Day

I decided to change things up a bit and do sumo deadlifts instead today to see how they felt and hit some different muscles. I still worked up to 2 sets of 5 reps and to my surprise I was no weaker doing sumos, or at least at this weight I wasn’t.

Sumo Deadlifts
70kgx5
100kgx5
120kgx5
150kgx5
160kgx5
160kgx5
Compared to last week where at 170kg I could only pull 4 the first set and 2 the second set this seemed much better. I have found I need to strenghten up my lower back some more for these to allow myself to stay more upright off the floor.

T-Bar Rows
90lbx5
135lbx5
185lbx5
185lbx5

Reverse Grip, Narrow Grip Lat Pulldowns
122.5lbx6
135lbx6
135lbx6

Standing Wide Grip Barbell Curls
60lbx10
70lbx10

I thought this workout went well however I was hungry going in which didn’t help energy levels. The 5 rep sets of deads are a lot harder than just doing doubles and singles that I used to do.

I may stay with the sumo stance we will see what next week brings, now I get to look forward to three days off the weights but at least one day of cardio in there as I gotta slim down some more to hit the 275lb class for my first comp.

Bench PR and New Goal

Well today was another good day, this extra rest time is really helping I think. I’ve also gotten quite used to my shirt now which helps alot too.
Flat Bench
135×5
185×5
225×5
275×5

2 Board Press
315×3
325×3
325×3

Shirted Bench
335×1
365×1 PR
375×1 PR
385×0 Missed just before lock out, I was worn out and I just couldn’t get comfortable.

Tate Press
38lb Db x 8
43lb Db x10
48lb Db x10
53lb Db x9 missed the last one

Upright Rows on low cable machine
80lb x10
120lb x10
140lb x10

Another week and another 15lb on my bench, I’m not sure I can keep that up for another week but I’ll have to wait and see.

Since I’ve now passed my short term goal of 365 by the end of March I’m going to officially make my new goal 410lb by the end of June. By the sounds of it there will be a local contest in June and 410lbs would be a new provincial record if I could pull it off at the contest. That’s my goal and we will see how it goes.

On an off note I actually got a cramp in my right hamstring during the 375lb push which threw me off, I’ve never had that happen before so that might have also been a part of the 385 miss.

Squat PR

Well it was a good squat workout today, I decided part way into it that I was going to go for a new PR. I worked up to 405 by 5 and then went off to some singles.
Squat
135×5
185×5
225×5
275×5
315×5
365×5
375×5
405×5
455×1
475×1 PR

Reverse Hypers
BWx5
BWx5
BWx5

Calf Raises
240×10
305×10

I went easy on the calves this week so that I could walk for the next few days. I think I might have had a little more in me for squats, perhaps 485 or 495 but I felt one PR was enough for today.

DeadLift Day

Well I need to express how important it is to pay attention to the weight you have on the damn bar. Luckily I was doing deadlifts so I wasn’t going to crush myself but instead I just couldn’t figure out why I couldn’t lift the weight as much.
Deadlifts
70kgx10
120kgx5
140kgx5
170kgx4(supposed to be 5, I only thought I had 150kg on the bar I forgot to count the bar weight)
170kgx2(my grip just couldn’t handle it and gave out)

T-Bar Rows
90lbsx5
135lbsx5
180lbsx5
205lbsx5

Reverse Grip, Narrow Grip Lat Pulldowns
110lbsx6
122.5lbsx6
135lbsx6

Standing Wide Grip Bicep Curls
50lbsx8
70lbsx8
70lbsx6

Basically on all exercises I’m going for two work sets at the highest weight I can handle. Next week for Deadlifts I’m going to have to actually put 150kgs on and see how that goes. I’m still fighting with deadlift form, I’m trying to lean back more and use more bodyweight as leverage but I just tend to lose my balance so I need to work on that for a while.
Anyway now it’s a big break until saturday where I may try for a new squat PR.

Chest Day

First chest day of the new routine and I have to say it went really damn well including a 15lb shirted bench PR. Alot of it came down to a faster warm up I think as well as a good rest since last sunday.
Bench Warm Up
5×135
5×135
5×185
5×225
3×275

2-Board Press
3×315
3×315

Shirted Bench
1×335
1×345
1×355(little shaky on lockout) PR
1×360(nice pause and good speed better than the 355 press) PR

Tate Presses
10 x 33lb DBs
10 x 43lb DBs
10 x 43lb DBs
10 x 48lb DBs

Upright Row
10 x 50lb Barbell
10 x 70lb Barbell

I really liked how today went and not just the PR, the warm up and everything felt really good, didn’t feel like I overworked myself during warm ups which I think have been the case for a while.

Squat Day

Well I’m not sure if this workout was any less intense than the ones before but then again I wasn’t looking to drop the intensity on squats so I guess that’s okay.
Squats
5×135
5×185
5×225
5×275
5×315(really shaky, all over the place)
5×315(perfect)
5×365
5×385

Box Squats
4×275(warm up)
4×315
4×315

GHR on Lat Pulldown Machine
6x60lbs
6×47.5lbs

Standing Calf Raises
255lbsx10(warm up)
300lbsx10
345lbsx10

Felt like a tough workout for sure. I’m concerned I’m not getting enough depth with squats so I’m going to try and get some video in the next little while to try and check it.

Last Dynamic Effort Leg Workout

Yesterday was the last DE squat/dl workout I will be doing for a while as I am going to be embarking upon my new routine starting this weekend.
Yesterday looked like this:
Box Squats at 55% 1RM
12sets x 2reps x 250lbs
Started to feel quick sick half way through

Rack Pulls
3×225
3×315
3×405
Ripped my hand open a bit again and my lower back pain returned

GHR on Lat Pulldown
5x60lbs(weight is used for assistance)
5x60lbs

That’s all I did, my abs still hurt from Saturdays workout.

As I said this weekend will be the start of my new routine which looks like this:

Tuesdays:
Deads or Rack Pulls: 2x10(for a while to work on form, then drop to 2x5 with higher weight)
Upper Back work, bent over rows, T-bar rows: 2x5
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8

Saturday:
Squats: 2x5
Box Squats: 2x4
Ham/Lower Back work, GHR, Pullthroughs, etc: 2x6
Calves: 2x10

Sunday:
Board Press 2x3
Shirted Bench 4x1
Tricep work, dips, JM press, tate press, etc: 2x10
Traps and shoulders, shrugs, upright rows, etc: 1x10

I’m thinking I might change Calves on Saturday to abs or something.

Overtrained and tired of it

Some of the experts on IronAddicts have confirmed that I am definately overtraining, at least on bench. I’m going to have to cut it back for a while, one of the guys who’s been helping me with form suggested benching once a week and he’s also put a basic routine up on another board that looks like this:

Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick two of these pressing movements)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts 2 x 5 (or a variation of)
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8

I’m going to see what Jamie thinks of changing up to something like this for a while, it’s a serious decrease in volume which is just what I think I need. There is a thread by a guy who followed this routine with quite nice results.