View Full Version : Frenchkev log : my quest to a bigger bench
06-12-2008, 04:21 PM
Hi everyone, I've been reading the traiing log on this forum for quite a long time so I decide to post mine to get a little more motivation
So I'm from France (please excuse my english mistakes!!!!), I've been training for powerlifting for 2 years now. I'm an IPF bench competitor
I've just won the overall junior national title weighing in at 195lbs, with a 430lbs bench. (451lbs refused 2 times because it was touched too low on the chest, IPF fuc**** rules!!!!)
Since it was my last junior year, I'm aiming to do some good stuff with the senior next season. My main goal is to qualify for the senior national RAW that is to say to hit a 396lbs then to hit some big numbers at the nationals equipped
Concerning my training split it looks like this
Monday : ME bench
Thursday : Back / shoulders / biceps
Wednesday : rest or cardio
Thursday : DE bench
Friday : legs
WE : rest
feel free to make comments on my training, it would be a pleasure
So here we go with my first training on here
06/12/08 : DE bench
Speed bench with 3s pause + ironwoody's mini bands
132 x 3
154 x 3 x 8 sets
Dumbell floor press with 3s pause
84's x 6
100's x 6 x 2 sets
105's x 6
Lying triceps extensions : 3 sets of 12 with the 35's dumbells
Rope pressdowns : 3 sets of 15
wow man. how old are you? i'll be subscribing.
06-12-2008, 06:38 PM
Good luck on your goals, man. It looks like you've already got some impressive numbers. Was that 430lbs. bench raw or shirted?
06-12-2008, 07:08 PM
Real nice bench kev. Those IPF rules are lame. What does the rule say about touching too low?
06-12-2008, 07:13 PM
Tu es très fort. Je suis hate de voir ton progres. Bonne chance!
06-13-2008, 03:11 PM
@fooz : I've just turned 23
@jbrin0tk : the 430lbs was in a single-ply 44 katana
@bigmoney : in the IPF you have to touch the pecs, since I'm a low groove bencher, it's the rule that pisses me off the most!!!!! The 44 katana is tight for me so it's hard to keep the right groove; it's easy to touch just under the pecs. This is why my two 451lbs were redlighted despite the fact that I locked it out twice!!!
@Jorge Sanchez : nice french try!!!
This evening a little legs training, I've just restart to squat and deadlift after a several years stop, this can partly justify my poor numbers on these two exercices (shame on me!!!)
Squat : 253 x 5 x 3 sets
Reverse band sumo deadlift (-33lbs at the top ; -143lbs at the bottom)
231 x 5
319 x 5
363 x 5
407 x 5
451 x 1 (just to have the feel)
Leg press : 220 x 10 x 3 sets
Seated calves : 110 x 15 x 5 sets
I feel nice again on squats, I will try to work my up to my previous best which was around 350lbs. I have to improve and above all balance a little bit mor my total!! :-)
06-13-2008, 03:53 PM
Try? Je sais vraiment comment parler français. In fact, I'll be in your beautiful country on Wednesday.
Gotta work those leggies. Nice work.
06-14-2008, 06:56 AM
autant pour moi Jorge!!! c'est tout à ton honneur ;-)
So what will you do in France next week???
06-14-2008, 01:20 PM
Je va passer mes vacances à Nice, Toulon, Paris et en Italie pendant un moi.
06-14-2008, 02:58 PM
nice!!! that's some beautiful areas. I wish you a very good trip in our country
06-16-2008, 03:00 PM
Tonight : "ME" bench
Paused reverse band bench (-23lbs at the top ; -82lbs at the bottom)
225 x 6
275 x 6
308 x 6
357 x 6 x 4 sets
2" board press
8 x 308
3 x 330 (not enough rest on this one)
90 x 12 x 3 sets
Rope pushdowns : 15 x 3 sets
Good workout!! nice sensations on the reverse band, weak on the second board press set, I want to let another guy bench quickly so I cut down my rest between my two sets and here it is : 3 reps at 330 after an easy 8 x 308.
Next week : board press as core exercice, big weights to come!!
06-16-2008, 03:05 PM
Very nice bench work.
06-16-2008, 04:48 PM
Just out of curiosity, what type of bands were you using on the reverse band benching?
06-17-2008, 03:31 PM
@jbrin0tk : I use the ironwoody's blue band, attached at the top of the rack ;-).
Power clean : 154 x 5 x 3 sets
Deficit deadlift 2.5" : 242 x 6 x 3 sets
Face pulls : 88 x 15 x 3 sets
Lat pulldowns : 176 x 8 x 5 sets
Dumbell curls : 44's x 12 x 4 sets
Bench recover :
Dumbell press : 44's x 15 x 3 sets (3s pause at the top every 2 reps)
Front raises : 10's x 30 x 2 sets
Easy day, I work my way up on the dead, 10 pounds more every week trying to go where was my previous best (430lbs). My back is feeling nice, that's great since back soreness was the reason why I stopped deads for years.
P.s. : don't think that I do regular power clean, there's no knee bend in mine!!! lol!!
06-19-2008, 03:40 PM
Tonight : RE bench
Close grip bench
220 x 10
242 x 10
275 x 10
Close grip 5.3" board press : 308 x 5 x 3 sets
90 x 15 x 2 sets
100 x 10
EZ bar pushdowns : 15 x 3 sets
I decided to take a repetition day to save my shoulders today. So, I thrown some close grip reps and didn't go heavy on the board.
I will take 5-6 weeks to do some repetition work on all my bench exercices to give my body a rest. There's a long way to go to the next meet so I don't want to be burnt out when I will be supposed to be in shape!!
06-21-2008, 08:38 AM
Friday : legs
Squat + bands (0 at the bottom ; +77lbs at the top)
220 x 5
242 x 5
275 x 5 x 2 sets
Reverse band sumo deadlift (-143lbs at the bottom ; -33lbs at the top)
363 x 3
407 x 3
429 x 3
451 x 3
Leg extension : 110 x 12 x 3 sets
seated calves raises : 110 x 15 x 5 sets
Good workout, feel better and better every workout on the squat and the dead, I just have to keep working on those exercices
last few workouts looking awesome bro!
06-22-2008, 08:20 AM
Thanks fooz ;-) and it's just the beginning!!
06-24-2008, 02:42 PM
2" board press
286 x 8
308 x 8
330 x 8
352 x 5
Dumbell floor press
100's x 8 x 3 sets
Lying dumbell extension : 44's x 12 x 3 sets
Rope pushdowns : 15 x 3 sets
Call it a day. I didn't have a lot of sleep this week end (no sleep at all on saturday night!!! lol!) so I was pretty weak on the board. I try a "high-reps" scheme which is very hard for me, my pecs were completely burnt out at the end of the workout!!!
Power clean : 165 x 5 x 3 sets
2.5" Deficit deads : 253 x 6 x 3 sets ; 297 x 6
Close grip lat pulldowns : 143 x 10 x 3 sets
Some biceps work
Good workout despite of the very hot weather. tough to breathe after my heavier sets!!, numbers keep climbing on the deads. Anyway I will deload next week to give my lower back a rest.
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