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Post by bnchprsr on Dec 14, 2011 20:21:36 GMT -5
Starting new training log for bench only meets. Next meet is SPF Louisiana state on March 17.
Raw work
bar x 10
135x10
225x5 added 4 board
275x5
315x5
335x5
365x3 added 5 board
385x3
speed work w/3 board and sling shot
315x5x3
green band pushdowns
4 sets of 15
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Post by bnchprsr on Dec 19, 2011 22:28:58 GMT -5
Shirt work (breaking in new single ply overkill shirt. Loved it!!)
bar x 10
135x10
225x5
335x3 3board
425x2 3board (added shirt)
515x2 3board
550x1 2board
585x1 1board
600x1 1board
*have to work more on driving heels down to keep butt on bench. Thanks Rob for spotting that.
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Post by bnchprsr on Dec 22, 2011 23:49:15 GMT -5
close grip board work
bar x 10
135x10
225x5 added 4 board
315x5
335x5
385x5 PR on the 4 board for reps
405x5 PR on the 5 board for reps
speed work with 3 board and sling shot
315x5
365x5
green band pushdowns
5x16
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Post by bnchprsr on Dec 27, 2011 16:38:41 GMT -5
Week 2 shirt work today:
bar x 10
245x5
425x2 added 3 board and shirt (single ply overkill)
515x2 2 board
550x2 2 board
600x2 2 board (rep PR)
610x1 1 board (single ply 1 board PR)
green band tricep pushdowns: 20,16,16
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Post by bnchprsr on Dec 30, 2011 21:10:38 GMT -5
Raw work close grip
Bar x 10
135x10
245x5 4board
335x5
385x5
400x5*
425x5* 5board
* PR's on both
335x3x3 slingshot full range
Green band tricep pushdowns
3x16
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Post by bnchprsr on Jan 1, 2012 21:17:47 GMT -5
Did shirt work today. Usually I won't do raw and shirt work with only 1 day in between, but wanted to get back to a sunday shirt day.
Shirt work
Did normal warmups.
335x3 3 board raw
425x2 3 board added single ply overkill
515x2
550x0 1 board (tucked elbows too much)
550x1 2 board (tried again with a towel bench pad that is about same as a 2 board)
590x1 1 board (very sloppy)
630x1 2 board/bench pad
Without a liftoff guy (my son was the board holder and can't lift off), the hook setup is my only way to work the shirt. Does make it harder, but I feel it will make me stronger come meet time. No real powerlifters around here that can work into my schedule. No big. Just getting it done!
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Post by bnchprsr on Jan 8, 2012 21:48:33 GMT -5
Fast 40 minute shirt session today. Had to work fast and take big jumps, so not much in the way of volume. My goals today was a 605x2 off 2 board pad (my regular 2 board has gone missing) and something big off the 2 board pad that I have never even held in my hands before. MISSION ACCOMPLISHED!!!!!
warmed up, went right to 565x2 off the 2 board pad with no problem.
605x2
650x1
Like I said, not much volume but had a birthday party to get kids to and had to get in what I could. Was also last time to work with my handoff guys before they have to go back to college.
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Post by bnchprsr on Jan 8, 2012 21:49:37 GMT -5
Also, the SPF meet in March got changed. Now in May. So looking for something close by that I can do before May. No luck so far.
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Post by bnchprsr on Jan 11, 2012 23:43:05 GMT -5
Raw bench training
Close grip bench (pinky on ring)
235x6
255x4
275x2
265x3
235x6
Rev. Flys 3x10
Tri pushdowns
4x16 with 150lbs.
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Post by bnchprsr on Jan 15, 2012 23:44:41 GMT -5
Raw bench training
Raw bench
240x6
260x4
290x2
275x3
240x6
Bent over row (straight bar)
135x10x3
mini band pull aparts
3x25
Decided to work on raw bench for the next couple of months. Don't have any big meets coming up for the next 5 months, so figured with my lack of help at this time, working on raw was the best option.
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Post by bnchprsr on Jan 18, 2012 22:45:06 GMT -5
Speed bench
225x6x3
Jm press
3x5
Standing military
3x5
Rows
3x8
Biceps
3 sets
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Post by bnchprsr on Jan 22, 2012 22:45:32 GMT -5
ME training (westside style)
2 board press
warmups
275x1
315x1
365x1
400x1 (PR!)
DB rows
95x10x3
band pull aparts
30, 25, 22
Shorter training than I would have liked, but had to do this late and needed to get back home. Got a sick kid and taking off work tomorrow. The 400 was a true grind!!!!!
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Post by bnchprsr on Jan 26, 2012 22:04:11 GMT -5
DE training night
speed work: 245x3x6
seated rows: 3x10
rev. pec deck: 3x10
standing military: 115x5x2, 135x5
Hammer curls: 3x8 w/40lbs.
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Post by bnchprsr on Feb 22, 2012 13:46:21 GMT -5
Started new training cycle this week with the help of V. Dizenzo. Its a 14 week block periodization that so far is going great.
Sunday day 1, shirt work (double ply overkill)
420x5x4
DB row: 65x12x3
floor press: 135x10x3
incline: 115x10x3
band tricep pushdowns: green band x10x3
hammer curls: 3x10
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Post by bnchprsr on Feb 22, 2012 13:50:24 GMT -5
Tues cardio and core work
cardio: 20 min @ 120-140bpm
RDL: 135x10x3
cable crunches: 100x15x3
*the cable crunches were not very effective. Will probably try a different exercise next time out.
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