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Old 10-30-2011, 01:00 PM   #1
BendtheBar
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Default Steak, Eggs, Whisky and Two Beards Log

Starting a new log. We have a good discussion going on here =>

http://muscleandbrawn.com/forums/pow...-strength.html

I have been all but stalled the last 2 years on bench and squats and want to try something completely different. During these 2 years my (lack of) progress has been:

--Squats - 500 to 529 1RM.
--Bench - 350 to 365 (gym) 1RM.

My tentative training structure will be:

--2 weeks heavy
--1 week volume

Heavy weeks will be mostly singles and triples. Volume weeks will be 50-60% of 1RM doing whatever I feel like. I may utilize a 4 day per week upper/lower split during volume...we shall see,

Tentative HEAVY 6 Day Approach

Will be testing and refining over the next couple weeks, but here is what I am thinking:

• Day 1 – Bench (A Workout)
• Day 2 – Squat/Dead (A Workout)
• Day 3 – OHP/Bench (B Workout)
• Day 4 – Squat/Dead (B Workout)
• Day 5 – Bench (C Workout)
• Day 6 - Squat/Dead (C Workout)

Bench Workouts

Bench A Workout
Week 1

--Heavy Singles x 8 reps, same weight.
--2 Board Press, 6 x 3

Week 2

--Heavy Singles x 3 reps, same weight as week one, then 3 ramping singles with last rep as possible PR attempt.
--Drop weight, 3 sets of doubles.
--Drop weight, 3 sets of triples.

Bench B Workout
--Military Press, 1234MAX. Start with 185 for one rep, then 185 for 2 reps… 5th set is 185 for MAX reps. Add weight if I hit 8+ reps.
--One Arm Dumbbell Press…TBD
I need quite a few warmup sets on military presses before I “give it”, so I find 1234MAX works well.

Bench C Workout

Week 1

--Close Grip Bench Press, 6 x 3
--Incline CGBP, 12345. Start with the triple weight from CGBPs and do a single, drop weight, do a double, drop, do a triple…etc.

Week 2

--Close Grip Bench Press, 6 x 3 – Last triple go for MAX REPs. If I hit 5 reps, add weight to this lift next cycle.
--Incline CGBP, 12345. Start with the triple weight from CGBPs and do a single, drop weight, do a double, drop, do a triple…etc.

Squat/Deadlift Workouts

Squat/Deadlift A Workout
--Squat Singles x 8 reps, same weight.
--Sumo (Possible Deficit) Deadlifts, 6 x 3

Squat/Deadlift B Workout
--High Box Squats, 6 x 3
--Rack Pulls, 6 x 3

Squat/Deadlift A Workout
--Deadlifts x 8 reps, same weight.
--Squats with chains TBD

*Need to get chains, or create ghetto chains.
** Might add Shrugs from time to time.
***Each squat/deadlift session also includes a few sets of weighted situps and side bends.
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Last edited by BendtheBar; 10-31-2011 at 01:33 PM.
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Old 10-30-2011, 01:03 PM   #2
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October 29th, 2011

Workout Time: 53 minutes

Workout Grade: A-

Had more than a few days off due to a sore throat. Came back strong today, despite spending the morning cleaning my man cave.

Bench Press
- Sling Shot
135 x 10
135 x 10
225 x 3
315 x 1

365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1

2 Board Press - Raw
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
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Old 10-30-2011, 01:03 PM   #3
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10/29/2011

Cardio.

Went for a 40 minute walk with my family last night. Arrived home and did another 20 minutes on the treadmill.
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Old 10-30-2011, 01:06 PM   #4
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Awesome routine mate, looks great. You and Fazc have done a great job of putting it all together.
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Old 10-30-2011, 01:10 PM   #5
BendtheBar
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October 30th, 2011

Workout Time: 76 minutes

Workout Grade: A-

First time using sumos in more than a few months. Also haven't trained 90% singles in, well, forever. Goal was 8 squat singles and 6 sets of sump triples. That didn't happen. I felt good, but didn't want to push things too far. this was more a feeler session.

All went well. Glutes were loving the sumos. Squats were tough, but smooth.

All squats were raw, and with buffalo bar.

Squats
Bar x 10
145 x 5
235 x 3
325 x 1
375 x 1

450 x 1
450 x 1
450 x 1
450 x 1
450 x 1

Sumo Deadlifts
Bar x 5
135 x 3
225 x 2

405 x 3
405 x 3
405 x 3
405 x 3
405 x 3

Weighted Sit Ups
45 x 10
45 x 10

Side Bends
45 x 10
45 x 10
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Old 10-30-2011, 01:14 PM   #6
BendtheBar
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Quote:
Originally Posted by Hazzard View Post
Awesome routine mate, looks great. You and Fazc have done a great job of putting it all together.
Thanks Hazz. Let's see where this leads. Hopefully to great things...
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Old 10-30-2011, 01:57 PM   #7
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Default Steak, Eggs, Whisky and Two Beards Log

Starting a new log from the discussion arisen here:

http://muscleandbrawn.com/forums/pow...-strength.html

The basic plan can be summed up as doing the lifts and their variations as much as possible. There will be severe loading for 2 weeks followed by 1-2 weeks of active rest with a reduced schedule and 50% weights. I believe that to be better than average I will need to train at a higher than average level at least some of the time.

My strength levels are varied at the moment as I've been getting used to equipment, but essentially I have gotten back the bulk of my strength from my hamstring injury in 2007. However I have not progressed much past that, my goals are to hit Elite in the 90kg or 82.5kg class.

Tentative 6 Day Approach

As Btb I'll be refining stuff as I go along, but here is what I am thinking. It's slightly different as essentially its 3 Presses and 3 Squat/Dead days:

• Day 1 – Bench (A Workout)
• Day 2 – Squat/Dead (A Workout)
• Day 3 – Bench (B Workout)
• Day 4 – Squat/Dead (B Workout)
• Day 5 – Bench (C Workout)
• Day 6 - Squat/Dead (C Workout)

Bench Workouts

Bench A Workout

--Bench Press: 8 singles
--3 Board Press, 6 x 3

Bench B Workout

--CGBP: 6 triples

Bench C Workout

--Bench Press: 6 triples
--CGBP: 6 x 3 (optional)

Squat/Deadlift Workouts

Squat/Deadlift A Workout
--Squat Singles x 8 reps
--Sumo Partial Deadlifts 6 x 3

Squat/Deadlift B Workout
--Box Squats 6 x 3
--Trap Bar Deficits 6 x 3

Squat/Deadlift A Workout
--Deadlifts x 8 singles
--Partial Squats 6 triples

I'll be using bands on certain exercises. Briefs/Belt/Wraps/Slingshot will be used as supportive gear, closer to competition I'll look to using the gear more often. Long-term I'd like to train in as much gear as I'll be using in a competition, so regular shirted benching and geared squatting will be included, but I'll have to phase that in over time.

Last edited by BendtheBar; 10-31-2011 at 01:30 PM.
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Old 10-30-2011, 01:59 PM   #8
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Today was the first session, my training week will always start on Sunday:

Sunday 30th October

Bench Press (Slingshot) - 150kg x 1, 1, 1, 1, 1, 1

CG 3 Boards - 120kg x 3, 3, 3, 3, 3, 3

Band Pull Aparts - Red x 20, 20, 20, 20, 20

Good first session in. Got almost all the 8 singles but my joints let me know on that 6th single so I stopped it there, I'll be aiming for 8 singles next time. The 3 Board work was good and I supersetted some Band Aparts with them.

Squats/Deads tomorrow.
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Old 10-30-2011, 02:00 PM   #9
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Like the new routine. Subbed.
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Old 10-30-2011, 02:00 PM   #10
Fazc
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