Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 01-17-2015, 11:20 AM   #1
powerliftingforlife
Senior Member
Uber Brawn
 
powerliftingforlife's Avatar
 

Join Date: May 2014
Posts: 410
Fav Supp: Rap music and Deathmetal
Reputation: 114132
powerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master member
Default Powerliftingforlife's 10/20/Life w/ a Splash of Bench Specialization

Going to run a new log for at least 10 weeks to test Mike's (from the forum) bench program. I'll probably go back to my previous log afterwards because all the data is in there. Likely, my main training philosophy will always revolve around 10/20/life's 5x5 ramping program as it's been the best thus far for keeping my squat and deadlift moving forward. Deloading every 3rd week is also allowing for much more consistent lifting at or above 80%. Ultimately, I've come to the conclusion that lifting heavy ass weight as frequently as possible is a good way to sum up powerlifting programming.

-----------------------------------

Base line #s
Squat- 335x3 (I've only done this once @200lbs with my best form)
Dead- 345x5 (same as above)
Bench- 260x2 (same as above)

---------------------------------

Squat and Dead programming will remain the same.

------------------------------

Monday's Bench Routine (will be)
Pause bench- 4x3 straight weight
2board- 5,3,3 ramping
Military press or db front press- 2x5
Rear db laterals- 5x10-15
Side db laterals- 5x10-15
Hammer curls and forearms- 3x12

Last edited by powerliftingforlife; 01-17-2015 at 11:41 AM.
powerliftingforlife is offline   Reply With Quote
Sponsored Links
Old 01-17-2015, 11:24 AM   #2
miked96
Senior Member
Max Brawn
 
miked96's Avatar
 

Join Date: Feb 2012
Location: Greenville,SC
Posts: 2,299
Training Exp: 25
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 234157
miked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master member
Default

You dont need the reverse bands but if you want to try them then put them after 2 board then do your shoulder press (light).
miked96 is online now   Reply With Quote
Old 01-17-2015, 11:26 AM   #3
powerliftingforlife
Senior Member
Uber Brawn
 
powerliftingforlife's Avatar
 

Join Date: May 2014
Posts: 410
Fav Supp: Rap music and Deathmetal
Reputation: 114132
powerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master member
Default

Quote:
Originally Posted by miked96 View Post
You dont need the reverse bands but if you want to try them then put them after 2 board then do your shoulder press (light).
Cool, that was just a clerical error. Should I eliminate the reverse bands or replace it with floor press. I may have misread your write up. For the top part of the lift werent reverse bands optional? I did not see an option for over head press, so maybe thats for lockout?
powerliftingforlife is offline   Reply With Quote
Old 01-17-2015, 11:35 AM   #4
miked96
Senior Member
Max Brawn
 
miked96's Avatar
 

Join Date: Feb 2012
Location: Greenville,SC
Posts: 2,299
Training Exp: 25
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 234157
miked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master member
Default

The article is just a template so I am sorry for the confusion. Just do what I wrote in the thread:
BOTTOM:Pause Bench 4x3 (same weight, stay there until you get all four sets)
MID:2 board or floor press 1x5, 2x3 (pyramid these up. Do the 5, add weight, 3, add weight, 3. Look to beat each week and you could rotate boards or do this same setup with floor press. Especially if you have chains. Floor press against chains would be my top recommendation now for transition)
ASSISTANCE
Military Press 2x5 (this would be optional, see how you feel)
Hammer Curls 3x12
rear delts 5x15

Dont worry about the top end portion.
miked96 is online now   Reply With Quote
Old 01-17-2015, 11:36 AM   #5
powerliftingforlife
Senior Member
Uber Brawn
 
powerliftingforlife's Avatar
 

Join Date: May 2014
Posts: 410
Fav Supp: Rap music and Deathmetal
Reputation: 114132
powerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master member
Default

Quote:
Originally Posted by miked96 View Post
The article is just a template so I am sorry for the confusion. Just do what I wrote in the thread:
BOTTOM:Pause Bench 4x3 (same weight, stay there until you get all four sets)
MID:2 board or floor press 1x5, 2x3 (pyramid these up. Do the 5, add weight, 3, add weight, 3. Look to beat each week and you could rotate boards or do this same setup with floor press. Especially if you have chains. Floor press against chains would be my top recommendation now for transition)
ASSISTANCE
Military Press 2x5 (this would be optional, see how you feel)
Hammer Curls 3x12
rear delts 5x15

Dont worry about the top end portion.


No problem. Will do sir, exactly as written. I made the changes in my first post. Thanks a million man!
powerliftingforlife is offline   Reply With Quote
Old 01-19-2015, 01:10 PM   #6
powerliftingforlife
Senior Member
Uber Brawn
 
powerliftingforlife's Avatar
 

Join Date: May 2014
Posts: 410
Fav Supp: Rap music and Deathmetal
Reputation: 114132
powerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master member
Default

Monday 1/19/2015
Bench specialization (by mike96)



Today felt very good and Im glad to have made the (somewhat) drastic change. This is something that will be noted. Once a trainee has learned his body to some degree he/she should not proceed with a program that isnt yielding good results. Fortunately I made the change after only 3 weeks.

Whatever I did in those three weeks, or didnt do, put my bench press in the shitter. Upon reflection, everyday for about 2 weeks I've come to my conclusion for the negative response:
1. I did not lift anything heavy for 3-4 weeks
2. Overtrained pectorals--not in my imagination--caused loss in strength and atrophy (bw weight is the same)
3. Havent worked midrange press in about 6 weeks

--------------------------------------

Pause bench press- 4x3 @ 205 (3 sec pause- will progressively lower pause to 1 sec over a 3 week wave)

2 board press- 245x3 255x3 270x3 (**I've previously hit 315+ so we'll see if chest press progression goes back up accordingly)

Standing bb press- 115x5 125x5

Db side laterals- 5 sets
ss
Db rear delts- 5 sets

band flys- 1 set x 25

band pushdowns- 1 sets x 25

Leg lifts


4th set of 205
powerliftingforlife is offline   Reply With Quote
Old 01-26-2015, 01:17 PM   #7
powerliftingforlife
Senior Member
Uber Brawn
 
powerliftingforlife's Avatar
 

Join Date: May 2014
Posts: 410
Fav Supp: Rap music and Deathmetal
Reputation: 114132
powerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master member
Default

Monday Jan 26,2015
Mike96 bench program
week 2


Everything felt ok considering a humongous hangover


Paused bench (2 sec)- 210x4x3 +5 pounds from last week
Floor press with chains- 165x5 185x3 205x3 (all plus chains)
Standing bb press- 130x5 140x5 PR
reverse delts ss side delts - five sets
powerliftingforlife is offline   Reply With Quote
Old 01-26-2015, 05:28 PM   #8
MikeM
Senior Member
Max Brawn
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,977
Training Exp: 4 years
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Food
Reputation: 323614
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

Nice benching! Keep on trucking. Looks good.
__________________
I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
It's not rocket science." Big Swede
MikeM is offline   Reply With Quote
Old 02-03-2015, 01:13 PM   #9
powerliftingforlife
Senior Member
Uber Brawn
 
powerliftingforlife's Avatar
 

Join Date: May 2014
Posts: 410
Fav Supp: Rap music and Deathmetal
Reputation: 114132
powerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master member
Default

Thanks MikeM, like a lot of other folks I struggle with benching too. About six months ago I hit a sloppy 305 tng and it's pretty much gone backwards ever since. Hopefully these pause presses will get me going back in the right direction. After doing them for 3 weeks, I can say they promote good form, especially in regard to staying tight at the bottom.


-----------------------------------

Tuesday
2/3/2015
Bench


Pause press (about 2 sec)- 4x3@215 +5 from last week
cgfp w chains- 5x185 3x195 3x195
standing bb- 135x5 145x6 (little english)
reverse db laterals ss side lateral- 5 sets
powerliftingforlife is offline   Reply With Quote
Old 02-10-2015, 01:43 PM   #10
powerliftingforlife
Senior Member
Uber Brawn
 
powerliftingforlife's Avatar
 

Join Date: May 2014
Posts: 410
Fav Supp: Rap music and Deathmetal
Reputation: 114132
powerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master memberpowerliftingforlife is a master member
Default

Tuesday 2/10/15


Good session, I was able to add another 5 pounds to bench press today. Form was tight and the weights were explosive off the chest. Lockout was a little heavy though. Overall, very pleased with form and progression on this program. 220x4x3 paused was fairly easy. Id have to suspect that'd carry over to one solid set of 225x8 tng, anyway. Slowly but surely creeping back to my 225x11or12(?) pr with much better form. Surprisingly, thats 5 straight weeks of progression for a total of plus 25 lbs during this block.

There are a lot of things I like so far about paused bench pressing. The pause adds a tremendous amount of difficulty but less poundage is being used so its seemingly taking less of a toll on the cns. Normally 2-3 weeks of heavy pressing and Im burned out due for a deload. Between that and the starting strength being built, its is a perfect combination for this stage in my training. At some point I'll run a brief peaking program to see how this is carrying over to touch n go pressing. Somewhere I read that there is still 30-40% rebound energy able to be used even though its a paused barbell press. Dbs on the other hand are supposed to eliminate any of this since its easier to start from a dead stop. I may try those next time around.

Even though bench felt easy today I'm planning for a deload next week. Ohp was feeling a little sticky and board presses were a little heavier than expected. It could have been from increase of intensity on bench pressing or lack of 2 board in previous sessions. Either way I'll be on the lookout next week and play it safe. No injuries allowed in here!



Paused bench press- 4x3@220 Plus 5 lbs from last week
2 Board Press- 245x3 245x3 255x3
Pushpress- 135x5 165x3 195x3
rear delt and side delts- 5 sets each
band pushdowns
band flys
powerliftingforlife is offline   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
JBryd Coaches Powerliftingforlife (10/20/Life) powerliftingforlife Training Logs 115 03-07-2015 01:59 PM
Thigh Specialization BendtheBar Articles 0 01-28-2014 10:03 PM
Here is Practical Explanation about Next Life, Purpose of Human Life - firefighter General Board 29 12-29-2013 01:01 PM
Specialization Programs BendtheBar Articles 0 09-30-2011 08:26 AM
Exercise Bench Triceps Specialization Tug Gibson Articles 0 06-07-2011 09:03 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 09:42 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2015, vBulletin Solutions, Inc.