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bencher8
02-04-2009, 08:42 PM
Hi everyone, I guess to start my log off here, I could give a little background about me.

I started powerlifting in 2002, after moving to Ohio. I have been lucky enough to train with some of the best lifters in this sport. I was able to train with George Halbert and Clay Brandenburg at WSB while I lived in Ohio and train with Jon Groves at NGBB, when I moved to Georgia. I am currently training at Cell Block Gym in Tennessee, ran by Brent Tracy(an elite lifter and former WSB member), so I guess you could say I have been lucky with my training venues. Training at these venues has allowed me to learn a great deal and I hope I have taught them some things as well.

I guess I could put up some stats, but there is only one that matters:

Best Comp Bench: 835@308

I have some state records, some national records, and a WR or two, but there is only one record that matters to me....All-Time Bench Record! I have some work cut out for me as the man who has that one will be a little difficult to get it from lol

I hope I can learn some things from you all here and maybe I can drop a tip or two every now and then. I also plan on getting in some vids here soon.

bencher8
02-04-2009, 08:46 PM
ME Bench
warmed up to 225x2x5

Rev Band(unequipped, 150# deload)
450x3
545x3
585x3

Rev Band(equipped, 150# deload)
750x1
845x1
950x1 touched
1060x1 touched

Tri Pushdowns
100x3x20

DB Incline Press
60x3x10

Pretty good training session today. This is the first time that I have taken this kind of weight to my chest. The last time I did rev band w/blues, I took 1050 to a 1 brd...that was in my Rage X. I used the SDP today and am getting just as much pop, but i also touched with the weight(which is what this exercise is mainly used for, for me anyway) I left the shirt collar up for the weights up to 950, and only really snugged it a little on the 1060. I do think there is a lot more in the shirt, but I really wanted to touch what i was trying. Now I know the shirt is good for an opener of 800 and can go as high as 900 in it...now i just have to do it lol

BW was up to 305 today..I have been trying to push it up some and apparently it has been working lol

bencher8
02-04-2009, 08:47 PM
Heavy Back

Rack Pulls(from knee)
315x2x5
405x2x5
500x2x3
545x2x3

Lat Pulls
250x2x10
300x2x10
325x1x10

DB Rear Delts
45x10
50x10
55x10

Face Pulls
150x3x10

V-Handle Rows
3 platesx3x10

cable curls/shrugs/abs

bencher8
02-04-2009, 08:48 PM
RE Bench

Bench
135x3x10
185x3x10
225x2x10
185x2x20

Tri Rope Pushdowns
120x3x20

Pec Deck
120x3x20

CG Floor Press
225x3x20

My shoulder startin givin me problems when I started the 225..not as bad as when I had a band on there, but still hurtin, so I cut it a set short. I did the floor press with elbows flared out and a thumb from from the smooth...really isolated the elbow end of the tri's.

WillNoble
02-04-2009, 08:55 PM
Paul, your reputation precedes you, GREAT to have you here

bencher8
02-04-2009, 08:56 PM
My training basically follows WSB style training methods. I have been experimenting with different shirt cycles, overloading techniques, and DE/RE styles. Just an update...this was copied from my other log. From now on, this log will be updated as I train...

Travis Bell
02-04-2009, 09:56 PM
Paul is one of the top benchers in the country and a really great guy to top it off! I highly recommend this log to anyone.

jbrin0tk
02-04-2009, 10:15 PM
Good to have you here, Paul. Would you mind expanding on the Dumbbell Rear Delt exercise you listed in a previous log entry? Is it just a dumbbell clean? Thanks for your time, Paul.

bencher8
02-05-2009, 10:19 AM
jbrin...its jjust a bent over rear delt fly w/ db's. It is a staple in my back training. I also switch them with cable rear delt flys. Some of my back work actually is bb'ing style stuff, as I use them to try and add some mass as well as strength.

jbrin0tk
02-05-2009, 06:19 PM
Hey, Paul, thanks for the response. I appreciate your time.

bencher8
02-06-2009, 12:48 PM
Light Back

Seated Cable Rows
250x3x15

SLDL
225x3x15

1 Arm Hammer Rows
3 platesx3x15

Iso Lat Rows
5 platesx3x15

Straight Arm Pulldowns
150x3x15

Face Pulls
150x3x15

Pull Throughs
200x3x15

cable curls/shrugs/weighted ab pulldowns
supersettedx3x10

Just a light back workday. I went through this in about 45 min, so kinda short rest in between...

gatorman2k6
02-06-2009, 03:43 PM
Nice work! Those are some impressive numbers you have there. I'll be following this to see how you progress and see if I can learn some things, since I still have a lot to learn.

-Rob

bencher8
02-06-2009, 06:44 PM
Thanks gatorman....you might wanna know that I am a seminole fan though lol

gatorman2k6
02-07-2009, 01:42 AM
Hey, it's ok, my cousin went there and I have learned to accept that my family is split. I though, will forever be a gator fan. But I do respect seminole fans. I however hate Georgia fans. Keep up the strong work!

-Rob

bencher8
02-08-2009, 04:04 PM
ME Bench
warmed up to 315x2x3

3 Brd(unequipped, straight weight)
405x3
455x3
500x3
545x3

3 Brd(equipped, straight weight)
700x2
805x2
905x2 PR

DB Press
70x3x10

OK, I got a little stupid and greedy today. The 905 double was a PR, but I came into the gym with a number dancing in my head and I decided to try it, instead of hitting 2 PR, I walked away with only 1. My last attempt on the 3 brd was a single with 1100. I controlled it and all ok...didnt feel too heavy, but I set up wrong with it. I took it too high with my arms and as I tried to descend, it rolled my right wrist back. The further I went down the more it rolled it back , so i had them take it. I should have just went 1035 for a PR...anyway..like I said...dumb and greedy lol

The 905x2 was a PR though, which shows that my tri's are getting stronger. This training cycle has been doing great things for my tri strength. Now I need to start working down the brds and get things to my chest. I''ll be working on that in my next mini shirt cycle after a deload next week.

BTW...I see a lot of training logs on the net and watch a lot of lifters in gyms and I just dont understand something. When I lift, I have to do all my unequipped lifting before shirting up, because after shirt...I CAN BARELY LIFT MY ARMS, much less do other exercises! How do all these people contimue doing 3-4 more exercises after? I have been upping my volume before shirt and on my other days, but after 1000 pounds I just cant do it. I saw where Lou says that advanced lifters use more muscle fibers while lifting than others that are less advanced might..maybe thats the explanation(I am working harder during my max lifts)....either that or I am just getting old lol

kingkong51
02-08-2009, 06:14 PM
nice work paul

bencher8
02-08-2009, 06:32 PM
Thanks Rob...

Now after a brutal contrast shower I am waiting for the nsaids to kick in lol

Travis Bell
02-08-2009, 08:29 PM
Oddly enough I don't feel super beat up after my shirt stuff. I have more energy for raw work post shirt than I do after I've been doing a raw ME workout. But I've NEVER had 1100 in my hands before LOL or even 900 for that matter so I'm sure that plays a role.

Dave Schwab
02-09-2009, 08:54 AM
Good to see you here Paul, will be following this log for sure.

ShooterX
02-09-2009, 09:37 AM
Good to see you here Paul, will be following this log for sure.

I agree, big inspiration here

bencher8
02-09-2009, 10:43 AM
Thanks guys...I will try to get some vids in here soon. I meant to take my camera with me the last 2 training days and I forgot both times. It always helps to have some vids for people to look at, so they might can pick up on something I miss. Not that the 1100 would have shown much....I think every person in the gym was spotting lol

fit_prmt
02-09-2009, 06:09 PM
bencher8 - I did get your email and attempted to reply but haven't posted enough to send through. You can email me at fx425(at)yahoo and I will send you all of the info on the event..

bencher8
02-10-2009, 07:12 PM
Heavy Back

Rack Pulls(pin 2)
405x2x3
495x3
545x3
605x1

Lat Pulls(mm Band)
250x2x10
325x2x10

DB Rear Delt Flys
40x10
45x10
50x10

Straight Arm Pulldowns
160x3x10

V-Bar Pulldowns
200x3x10

DB Rows
100x3x10

Pulldown Abs
70x3x25

cable curls/shrugs

bencher8
02-11-2009, 11:58 AM
DE Bench

DB Flat Bench
60x2x20
70x15
80x15
90x15
120x15
150x15

Tri Rope Pushdowns
100x2x20

CG Floor Press
225x3x20

DB Incline Press
70x3x10

Pec Deck
150x3x20

Not a real DE bench day, but I have to change it up some. I like leaving the gym with energy and not in pain lol I will get back to a traditional speed bench day next week, the last couple weeks of this kind of training has allowed my shoulder to recover some. Nothing real impressive today, but a good training day...

john bernor
02-11-2009, 01:32 PM
love reading your journal Paul,,God bless

in HIS grip forever
john

bencher8
02-11-2009, 03:14 PM
thanks for checking out the log John...

Beast Genetics
02-11-2009, 03:27 PM
Paul it's a great inspiration for a big name athlete to take the time out to log his training journal, much appreciated.

bencher8
02-13-2009, 11:46 AM
Light Back

Seated V-Bar Rows
200x3x12

1 Arm Cable Rear Delts Flys
50x3x12

SLDL
225x3x12

V-Bar Lat Pulldowns
150x3x12

Iso-Lat Pulldowns
3 platesx3x12

Shoulder Pre/rehab

DB Clean and Press
3 sets of 10

Seated Over head Press w/BB
barx3x12

Cable curls/weighted abs/shrugs

Sidior
02-13-2009, 08:54 PM
It is great to have a bencher of your caliber on the board!

bencher8
02-14-2009, 01:00 PM
Thanks for the props Sid....i do what I can. Maybe someone can learn something from here.

bencher8
02-15-2009, 02:46 PM
Deload ME Bench

Floor Press(unequipped, chains)

225+(40)x3
225+(80)x3
225+(120)x3
225+(160)x3
225+(200)x3
275+(200)x3
315+(200)x2x3

Overhead Band Tri Ext.
Green bandx3x20

DB Bench
70x10
90x10
120x10

DB Incline Press
70x3x10

Just a deload day...my unequipped bench sucks lol My left shoulder was killin me! I had to stop with the 315...it wasnt heavy, but was hurtin too bad to continue on. Did some other stuff just to up the volume some. Next week is rev green band in the shirt and touching....hopefully will be better than this week.

Stayed after to help some high school kids. My training partners son has a meet in 2 weeks, so he worked to a 1 brd this week. he is a 15 yr old soph in high school. He weighs 270 and has done 415 in a meet. he hit a PR 455 off the 1 brd today. His bench is up almost 100 pounds since I started with him....damn Im a good trainer lol

bencher8
02-18-2009, 01:39 PM
DE Bench
warmed up to 135+(mm)x2x5

185+(50)x3x3
225+(50)x2x3
275+(50)x1x3
185+(50)x2x15

CG Floor Press
225x3x20

Pec Deck
150x3x20

Rolling DB Tri Ext
45x3x15

Had a good DE bench day today...that means my ME Bench will suck on Sun lol Thats just how it works for me...heaven forbid I have 2 good workouts in 1 week! I moved back on the bench and put the band higher on the bench supports to avoid as much shoulder rotation as possible. This may have made the difference with the shoulder pain too..as well as a handoff for the 275 lol

bencher8
02-22-2009, 09:00 PM
ME Bench
warmed up to 315x2x3

4 Brd(unequipped, chains)
315+(200)x3
365+(200)x3

2 Brd(equipped, chains)
455+(200)x1
545+(200)x1
635+(200)x1
725+(200)x1

Band Punch Press
purplex3x30

well, I knew I wouldnt have a great ME bench day, cause I had a good DE bench day on wed. I didnt feel right today...everything just felt a little off. I finally figured out what the problem was on my last lift of the day. I was leaving my shirt up, so I wouldnt have problems touching the 2 brd. Leaving the shirt up let me move my elbows too much and I was having problems with setting the bar in the right spot. On my last one I snugged the shirt enough to help lock me in the groove more.

I went into the workout with a number I wanted to hit and i didnt make the number I wanted so I feel like the training day wasnt a success, but the last lift was a PR, so I guess I should be happy with that. The most I had taken to a 2 brd was 915...the last lift was 925. I wanted to take 1000+ to the 2 brd, but didnt have it in me today...maybe next time!

I have vid of the last two lifts, but it isnt very good vid. The second to last vid shows the weight ok, but the last lift was really obscured by spotters....i'll try and post them up tomorrow...too late tonight.

bencher8
02-23-2009, 07:48 PM
Here is the link to vid. Its 635+200 chains. I was having all kinds of stability problems I would show the last lift of 725+200 Chain, but the spotters obscured it too much

http://www.ironscene.com/videos/2454_paul_key_635_plus_200_chains

kingkong51
02-23-2009, 09:15 PM
I know what u mean they always get in the way

Travis Bell
02-23-2009, 09:19 PM
Sweet stuff Paul!

bencher8
02-25-2009, 12:43 PM
Thanks guys!

DE Bench

CG Floor Press(paused)
185x3x3
225x3x3
275x3x3

Tri Rope Pushdowns
100x3x20

DB Bench
80x3x15

DB Incline Press
70x3x15

I did the floor press paused, totally relaxing and firing back up. I am really trying to work static overcome by dynamic work here. I havent really used this type of speed training before and trying to focus on it to see how it works for me instead of traditional DE training all the time.

Everything else was just rep work....

Cricket_Fire
02-25-2009, 12:47 PM
Awsome log here; great to have you posting

bencher8
02-25-2009, 07:10 PM
Thanks Cricket! Im doing stuff...not sure if its the right stuff, but im doin it lol

bencher8
02-28-2009, 07:11 PM
Just wanted to make a quick post here. Its not my training, but a training partners son did a meet today. He is 15 yrs old and stands 6'2 and weighs 270...budding star OL here lol

When I started working with him he was benching 335 or so. Today he benched 455 and took 500 for a ride. 2 cycles training correctly and he has put 120 lbs on his bench in 16-20 weeks. Another cycle or so and 500 will go....

455@ 15 yrs old aint too bad....

Travis Bell
02-28-2009, 07:56 PM
holy crap Paul! Was that raw???

Lones Green
03-01-2009, 10:29 AM
Just wanted to make a quick post here. Its not my training, but a training partners son did a meet today. He is 15 yrs old and stands 6'2 and weighs 270...budding star OL here lol

When I started working with him he was benching 335 or so. Today he benched 455 and took 500 for a ride. 2 cycles training correctly and he has put 120 lbs on his bench in 16-20 weeks. Another cycle or so and 500 will go....

455@ 15 yrs old aint too bad....

You should have heard Brent getting onto him for gaining a pound when he was supposed to be cutting weight, LOL

bencher8
03-01-2009, 02:54 PM
Travis, nahh...he was equipped. He has about a 300 raw or so. Still not too bad for a 15 year old. The shirt he is using is loose though. He wants 500 before he turns 16...maybe next meet. he needs a couple raw cycles to build some base, but he isnt far from 5 now.

Lones, yeah, Brent gave him a litlle more this morning lol He was 277 today...



ME Bench
Rev Green Band(unequipped, 75# deload)
425x3
475x3
535x3
585x1

Rev Green Band(equipped, 75# deload)
750x1 1" off
835x1 Touched
925x0 miss?
925x1 Touched


Thats it for today....it seems my shirt has stretched a tad from my last full ROM I did in it. It was easier to pull on and I gained 3 pounds since my last lift in it. I think thats why I missed the 925 the first time....I pulled the sleeves down a bit and the 925 went easy....

My unequipped strength wasnt bad. That was 510 on my chest...no too bad for a guy missing a pec tendon lol

bencher8
03-04-2009, 04:39 PM
Been sick the last couple days....went in and tried to hit some de bench work, not a good idea lol

plus i didnt eat much and drank a monster on the way...I swear i was about to pass out lol

I did a couple sets of bench and called it a day...went got a dozen donuts and ate half before I got to Wendys. ate a couple double stacks and then I was good lol

bencher8
03-09-2009, 09:53 AM
ME Bench
warmed up to 225x2x5

Full Range(unequipped, chains)
225+(40)x3
225+(80)x3
225+(120)x3

2 Brd(unequipped, chains)
225+(160)x3
315+(200)x3

4 Brd(unequipped, chains)
315+(200)x3
365+(200)x3

DB Incline Bench
80x3x10

DB Rolling Tri Ext.
45x3x10

I went unequipped this training day...stayed outta the shirt, as I have a full range straight weight training day next sun. My shoulder really bothered me on the last 2 brd set and both of the 4 brd sets. It isnt that the weight is heavy to me, it just hurts too bad to continue with the weights. I am gonna have to figure out how to fix the problem or find another way to train around it.

After next week I should know what my opener and 2nd attempt will be at the meet. I feel like I have prepared pretty well so far, now I have to see if this training will carry over to a PR or not....

My BW was down 3 pounds, due to being sick this week. I am still sick now, I hope that I am over it by next sun, cause if I try to bench in a shirt with this head cold...I may blow snot all over myself lol

Travis Bell
03-09-2009, 10:04 AM
One thing that Lou has done is cut the sleeves off a shirt. Seems to take a lot of the pressure off his shoulders

The other thing you can do is get a really big single ply shirt that will take the stress off your shoulders and help keep your form tight

bencher8
03-09-2009, 07:52 PM
yeah, I have a big single ply(size 62) that I am gonna try and bench in and see what it does for me. I dont wanna get anything out of it and I dont want to have to work a groove, but I want protection, so the sizing has to be perfect on it....

I guess I have to face the fact that I am an old powerlifter lol I used to laugh at the thought of having to use a single ply shirt to get around shoulder issues....used to kinda snicker at those guys, now its me lol Ahhh....the stupidity displayed when the youth is strong lol

bencher8
03-11-2009, 03:07 PM
I have been sick for the last week or so...really messed up. I think I have a sinus infection.

I really messed up my bicep tendon. Sleeping of all things! I felt my right arm jerk and I really thought I tore the tendon in my right elbow. It is still tender and I have trouble bending and straightening it out much.

I went to the gym today to get some blood in there and see what it could do...just test it out a little...

DE Bench

barx2x20
95x2x10
135x2x10

DB Bench
50x2x10
75x2x10

Tri Pushdowns
60x10
70x10
80x10
90x10
100x10

DB Tri Ext.
40x3x10

abs

The elbow didnt hurt too awful bad. I could lock it out still and I am able to get a decent range of motion, but it was only 135, so I couldnt tell much lol I will play Sunday by ear and see how it feels warming up. If I cant do it then I will try again the next weekend....hopefully I wont have to pull out of the meet.

Travis Bell
03-11-2009, 03:11 PM
Good choice Paul. You aren't going to get any stronger at this point, but you can definately screw things up by pushing too hard.

I have confidence you'll be good for the meet. Go to the doc and get some antibiotics. Are you blowing green snot out your nose? If not, then you don't have an infection, but if it's green then you probably do.

Some nasal spray works wonders

bencher8
03-11-2009, 05:48 PM
no, no green stuff, but I am getting fevers every now and then...not usual for me. I have started taking a few antibiotics...hopfeully that will clear it out some. Ive been taking them for 2 days and I feel a little more like myself today....still sick, but better.

The elbow is another thing. It feels better than yesterday, but it still bothers me. I can only hope it gets better by Sunday..I dont wanna have to take my lifts a week before(as i think that has been one of my problems lately), but I guess I will have to if I have to....

Thanks Travis....

bencher8
03-13-2009, 03:09 PM
Light Back

Lat Pulls(mm band)
200x10
250x10
300x10

1 Arm Cable Rear Delts
60x3x10

Iso Lat Rows
3 platesx3x10

Hammers/shrugs/curls/abs

I usually do more exercises on this day, but I needed to make it short, so I did a giant superset with the last exercises and I cut out sldl and another machine.....elbow felt ok, no pain. I hope everything holds together for Sun. Right now I am optimistic, but 800+ feels different on the joints than 135 lol

Lones Green
03-13-2009, 07:45 PM
Best of luck and hope everything heals up before sunday, Paul

bencher8
03-15-2009, 02:58 PM
ME Bench
warmed up to 405x1

No Brds(equipped,sw)
585x1 NT
635x1 NT
725x1 NT(about 1/4")
765x1 Touched
810x1 Touched
855x1 Touched

DB Incline Tate Presses
40x10
50x10
60x10

DB Flat Bench
80x10
90x10
100x10

I dont think I have ever touched this many times in a training session in my life lol Went 3 for 3 in a training session, so I should be able to do it at a meet right? I took the brds out to try and find the groove better....it worked pretty well. Everything seems to be on track...next week I will do some 4 brds and lighter rep stuff and training will be done.

BW was still at 304. My shirt was tighter this week though. It still needs to be tighter in the arms a bit to get better carryover to lockout. I will prolly tighten them a bit after this meet. I hope I gain a little bit in the next 2 weeks. I would like to come in around 309-310 or so...make the shirt a bit tighter then.

My elbow came in fine..no pain there. My head cold had worsened to where I couldnt hear out of my right ear. Nothing like a heavy bench in a shirt to clear out sinus and ear canals lol

Cricket_Fire
03-15-2009, 03:24 PM
This journal makes me want to bench, and that's not an easy task :D

gatorman2k6
03-15-2009, 06:42 PM
Nice work man. That's awesome that you touched all those weights while being sick. Keep up the good work and I hope the elbow keeps feeling better.

-Rob

mike95763
03-15-2009, 07:55 PM
My head cold had worsened to where I couldnt hear out of my right ear. Nothing like a heavy bench in a shirt to clear out sinus and ear canals lol

I have had a bit of a sinus infection myself of late. A little ammonia during ME bench cleared me up for a whole day

Impressive work with that many full ROM presses. Thanks for sharing your advice and your training.

bencher8
03-15-2009, 07:57 PM
Thanks guys! Yeah, I been sick for the last 10 days or so...really stuffed up. It didnt affect my strength though..or my bw any. My right ear is all clogged up again though...I guess it will be that way till next bench day lol

Finished a pretty brutal contrast shower....hope it helps some tomorrow...feelin beat up now

Lones Green
03-16-2009, 03:18 AM
Thanks guys! Yeah, I been sick for the last 10 days or so...really stuffed up. It didnt affect my strength though..or my bw any. My right ear is all clogged up again though...I guess it will be that way till next bench day lol

Finished a pretty brutal contrast shower....hope it helps some tomorrow...feelin beat up now

I'm right there with you. Woke up yesterday and was like "Great...right before the iron man"

The old saying that training for a meet never goes exactly how you want it is so true, haha.

vdizenzo
03-16-2009, 05:38 AM
Getting good work in with you shirt. Excellent.

bencher8
03-18-2009, 01:03 PM
DE Bench

Flat Bench
135x5x10

DB Bench
50x3x12

Tri Rope Pushdowns
100x3x20

DB Rear Delts
35x3x15

Just went in to get some blood going. I am still feeling some beat up from training on Sun. I guess touching that much beat me up pretty well, cause I am still not recovered from it. Anyway, I just wanted to get some work in. I hope I can recover by Sun to do something...even though I dont plan on going heavy...

bencher8
03-18-2009, 02:07 PM
Tell me this.....does rotating the tires on your truck count as an extra workout? I was sweating my butt off...by the end I was cussin and ready to fight lol

Then went out and jumped on the trampoline with the kids....now THAT definatly counts as extra workout and leg work...I dont care what ya say! I was ready to puke when I got off there and I could barely walk lol

Cricket_Fire
03-18-2009, 02:28 PM
I think the trampoline actually counts as 2 workouts ;) I'm only 260lbs (and a young guy too) and those things beat my ass right down hahaha

bencher8
03-22-2009, 05:58 PM
ME Bench
warmed up to 225x2x3

No Brds(unequipped, chains)
225+(40)x2x3
225+(80)x2x3
225+(120)x2x3

4 Brds(unequipped, chains)
225+(160)x3
225+(200)x3

No Brds(equipped, chains)
315+(200)x1

Incline Tate Press
50x10
60x2x10

Hammer Curls
50x3x10

Not really a ME day, just went in and did some work. The first sets with no brds was just to get some work to focus on gaining some speed. Did some light 4 brds for speed as well and work the tri's. Did the equipped full ROM lift in a huge single rage X...just to work the full ROM technique without doing anything heavy. The shirt was a size 62 and I could barely keep the thing on my arms while getting set up to lift lol

I wanted to gain some weight this week and I lost 2 pounds lol I am gonna try and gain it this week. I need to put a little weight on for the meet and get the shirt a little tighter. I would like to come in at 307-308 on the dot. I had my shirt repaired from last week where it seperated the seam a little in the armpit...got it back and it was ok. The shirt looks a little weak there though and I can only hope it holds up at the meet.

I will do some light back this week and maybe some light DB benching on wed and that will be it.

On a side note...I am not very fast with my speed bench anymore. I wouldnt say I am slow and the weights I used were moving fast enough to call speed work, but I can tell that I need to work on it. I dont feel the experiment I did with this training cycle replacing traditional speed work with paused floor presses, db benching and rep work did anything for me. I feel slower than I used to be. I will have to do more traditional speed work in future training cycles....

bencher8
03-24-2009, 05:13 PM
Light Back

Lat Pulls
200x3x12

Cabel rear Delts
50x3x12

Iso-Lat Pulls
3 platesx3x10

DB Rear Delts
30x3x12

Cable curls/hammer curls/abs/shrugs all supersetted

IN and out quick. The entire workout was about 30 min. Just wanted to get some blood going. I will go in tomorrow and hit some light benches and tri's and will be done till the meet....

bencher8
03-25-2009, 02:13 PM
DE Bench(unequipped, sw)

135x5x5

Tri Pushdowns
100x3x15

DB Flat Bench
60x3x10

Thats it. Just doin something. Felt really tight and took me 3 warmup sets to get stretched out lol I guess Im done till the meet..

Lones Green
03-25-2009, 02:44 PM
I'm looking forward to the meet. Feel ready?

bencher8
03-25-2009, 06:36 PM
I feel as ready as Im gonna get lol You liftin right?

Cricket_Fire
03-25-2009, 07:33 PM
I have a feeling that's the only workout that'll be posted in here that I could keep up with lmao

Are you doing the Nashville meet Paul?

Lones Green
03-26-2009, 03:30 AM
I feel as ready as Im gonna get lol You liftin right?

Yup!

Let me know if you need anything, it's going to be kind of weird because just about everyone from cell blocks going to be lifting

bencher8
03-26-2009, 08:13 AM
cricket, yeah thats the one Im doin.


Lones...yeah, not sure who Im gonna have to handoff, maybe I can talk Beatty into it...he is the one who usually does it.

Lones Green
03-26-2009, 01:19 PM
I'm hoping I can talk Travis into a knee wrap since he's bench only

If Brent wraps my knees I won't hit depth, LOL

bencher8
03-28-2009, 07:07 PM
Meet Day

1st: 800 miss
2nd 800 miss
3rd: 800 good

OK, this is one of those bittersweet meets. I know I left at least 50-75 pounds on the platform...maybe as much as 100, but I won 400 bucks, so I guess I should be happy right? Bittersweet...

I opened with 800. Went up easy, but the side judges said my butt was up. I pulled my singlet down and sprayed with stickum, but it wasnt enough I guess. I usually wear a 5x singlet, so I can pull it good and cover the fact my butt might be up, but I couldnt find it and had to go with a 3x...not enough butt material there I guess lol

Stayed at 800 and changed singlets with Joe Bayles to a looser one. I pulled it down in back and sprayed again, but it wasnt enough. The side judges said my butt was 1/2" off again. Went up easy, but technical problems again..

Third, I took 800 again. I stayed at 800 cause I knew it would give me the win for the money...actually kept the ego in check and go for the money. I did the same routine with the singlet, but I decided to not push my belly up at all...just let it come down, so I could keep my butt down better. Also decided to focus on getting my feet out wider. Went up easy..even though I had to push it an extra 2" to get the touch.

So a bittersweet victory, but a victory I guess. I have been chasing 900 for so long, I sometimes think it wont happen, but I guess I will keep battling to get it. I hate that I didnt PR, I hate that I didnt get a chance at 900, but its my own fault. I have been lazy with my technique. I have to really focus on getting my feet out wider and blowing up my belly without picking up my butt. The good news is that I didnt bomb and I won the money. My training made me stronger, moving my opener 2 weeks out worked well, and touching more in training has made me more confident in my abilities....fix my problems and 900 will fall next time. I look to doanother comp, prolly in May...SPF Nationals, more than likely...

It was cool to hang with Travis again..always a good time. Watching Greg Panora's bench technique was interesting! Picked Lous brain a little more. My training partners son hit a PR 460@270 and 15 yrs old. He wanted 500, but it wasnt to be this day. he will hit it soon! All the guys that I have been working with hit PR's, except me and 1 other partner and we were both stronger than before, just need to clean up some technical stuff...we are doign something right I guess...

kingkong51
03-28-2009, 07:14 PM
Congrats on winning the meet but I know you wanted the 800

vdizenzo
03-28-2009, 10:14 PM
Nice job Paul, I know it's not what you wanted, but you won. Just like my raw today, it was not what I wanted, but it took best overall lifter for the meet. We did not hit what we wanted, but were good enough to win. Sometimes we should just allow ourselves to feel good about winning.

bencher8
03-29-2009, 09:01 AM
Thanks Vin..those words help a lot. I know a lot of positive came out of the meet...way more positive than negative. and considering the bomb streak I have been on, I should be more than happy, but I still cant help but feel disappointed as well. I have been handling 900 pounds since '04. It seems I am always behind in getting weights in the books.

You are right though...I should let myself feel good about winning and feel good about lifting in general. Thats what seems to lead to burnout so often...always leaving a meet feeling down, but it also leads to never being satisfied...which is where I am I guess lol

Lones Green
03-29-2009, 09:09 AM
The speed of those 800's was insane Paul. Great work regardless.

Brian C
03-29-2009, 10:12 AM
Congrats Paul, great job. Your an inspiration to us little people lol. Hope to bump into you some day

Travis Bell
03-29-2009, 10:22 AM
It was great seeing you again as well Paul! Always a good time hanging out

You should talk to Lou and see if he'd let you bench at the ProAm in August. Always quality equipment, tons of room in the warmup area, really a great meet. After the Ironhouse, that'll probably be my next meet. I've got a super busy summer, but August will be about right for me

Your 800 benches were crazy fast man. I was really impressed. 900 is a very exclusive club for a reason. It doesn't just happen. Takes time and I'm sure you'll get it. Goodness knows you have potential for a lot more than that.

bencher8
03-29-2009, 03:18 PM
Thanks Travis! I talked to Lou at the meet and he said that benching there would be OK, but I would have to bench on Fri. I dont know what that means, but I am assuming that is the amatuer day maybe? I am still thinking about it...I have to coordinate with my travel advisor and Chief Financial Officer of Key Bench Corp. lol

Thanks Lones and Brian...I will post up the vids later...

Travis Bell
03-29-2009, 03:53 PM
I have to coordinate with my travel advisor and Chief Financial Officer of Key Bench Corp


aka the wife LOL a wise man you are

Yeah bench only lifters will be lifting on the lightweight pro day, that's what we did last year.

I need to call Richie and see if he wants to come out and bench too.

bencher8
04-01-2009, 08:53 PM
DE Bench

DB Bench
45x4x15
60x3x10

Rep Bench(mm band)
barx2x20
95x3x20

Rope Tri Pushdowns
100x3x25

Pec Deck
120x3x20

Just went in and did some work to get the blood flowin. Everything hurt lol I worked on setting my feet wide in my set up with the flat bench work...tryin to get some flexibility in there.

Did some foam roller stuff on my back and just stretched some after I was done...again, flexibility stuff. I am one very tight individual!

bencher8
04-03-2009, 12:20 PM
Light Back

Lat Pulls
200x3x15

1 Arm Iso Lat Rows
3 platesx3x15

1 arm Cable Rear Delts
50x3x12

SLDL
135x3x15

Straight Arm Pulldowns
150x3x15

Hammers/Cable Curls/Abs

Did some work on the foam roller and stability ball for flexibility. My back is stiff not so much in my lower back, but in my middle and upper back...need more work there. I got on the bench and just worked on flexibility in the position that I will be in to bench. My groin is where I need work as well. It took me a couple min to get my feet out there as wide as they need to be, but I got there..I guess I will work on it each time I go in the gym and hopefully it will get easier....cause right now, it sucks! I hate stretching lol

I think I am going to start working in SLDL and Bent over rows into my back workout. What I am thinking is alternate weeks with heavy rack pulls and one of these two for heavy back...

bencher8
04-05-2009, 02:13 PM
ME Bench(unequipped, chains)
warmed up to 225x2x3

Full ROM
225+(40)x3x3
225+(80)x3x3
225+(120)x3x1
225+(80)x3x1
225+(40)x3x1

Incline Tate Presses
45x10
50x10
60x10
70x10

Incline DB Press
75x10
80x10
80x10

Band Punch Presses
purple bandx3x30

Thats it. Not really a ME session. Just focused on speed here as a deload. My strength was not there today. I spent all day yesterday out in the sun. Started at 8 and went to my daughters volleyball game, then my other daughters softball game, then my sons baseball game, then went to watch my training partners son in an underclassmen combine for football....my head is burnt up! lol I felt the effects today! Back in the shirt next week and getting the training cycle going for the next meet!

bencher8
04-06-2009, 11:41 AM
Heavy Back

Lat Pulls(mm band)
200x10
300x10
325x10

DB Rear Delts
40x10
50x10
60x8

Straight Arm Pulldowns
150x3x10

Band Pullaparts
mmx3x20

Glute/Ham Bench
BWx3x15

Cable curls/hammers/shrugs/abs
ss 3 sets each

Stretching
10 min on stability ball
cage stetches for hips and hamstrings

Wanted to do heavy rack pulls, but the power rack was messed up...somebody prolly dropped the curl bar in there and bent the pins lol I didnt get to do bench stretches cause both benches were taken up and I didnt want to wait anymore. I will do those on wed. I did notice on my ME day that I can get my feet wider than I have been doing recently...so it was just a laziness thing(who would have guessed that from me lol).

bencher8
04-08-2009, 02:35 PM
DE Bench
warmed up to 185x2x5

Full ROM(unequipped, band)
185+(50)x3x3
225+(50)x3x1

Rope Tri Pushdowns
100x3x12

Panora Presses(w/ rope)
80x3x10

Pec Deck
120x3x20

DB Rolling Ext.
45x3x10

DB Presses
70x3x10

I took my time today doing a lot of warm ups on the bench. I did the bar for 3 sets and then 135 for 2 sets and then 185 for 2 sets and then added the band for my working sets. I also did about 10 min of elliptical before starting...I did all this to try and limber up and really work on the set up with my flexibility. It worked really well! I really had a good set up today. I just need to focus on it, so I dont become lazy and let it bite me in the ass again in a meet lol After a while it will become second nature again...right now I have to think about it.

I only did 6 work sets cause we had to move our ME training day to Sat...since Easter is on Sun. and we are gonna lose a day of recovery. Figure I would do a couple extra exercises instead.

bencher8
04-11-2009, 06:35 PM
ME Bench
warmed up to 225x2x5

4 Brd(unequipped, bands)
315+(150)x3
365+(150)x3
405+(150)x3

2 Brd(equipped, bands)
605+(100)x3
655+(150)x1
755+(150)x1
855+(150)x1 PR

3,4,5 Brd(unequipped, sw)
225x3x10 each brd


Those dadgum 3 brd superset just kills my shoulder! I cant do anything raw after I shirt up. If I do it before shirt I can do some, but after shirt....forget it! The 2 brd was a little 5 pound PR, but I'll take what I can get lol

My set up went a little south on me with the last set. I was sweating a little before I got on the bench and it made me fold over a little bit before I got on the brd...that little 1/2 inch made it wayyy more difficult for me!

I havent done bands in a while and I can feel it now! I have been doign straight weight and chains going into the meet...I forgot what bands do to you lol I have been walking like an old man since I got home...I do think a contrast shower is in order!

I did see something today I have never seen before. I guy brought in a belt(I guess it was a reebok product) it hand an air bladder in the lumbar region and you could pump it up like a pair of shoes! Cracked me up....then I got to thinking(which is always dangerous)...take that idea and put the air bladder between the layers of my bench shirt, right over my belly...instant 2" shorter ROM. If you guys see me at a meet and it looks like I might have put some weight on my belly.....dont come poke me with a sharp pin lol

Travis Bell
04-11-2009, 09:48 PM
nice work Paul. That's a ton of weight!

kingkong51
04-11-2009, 10:09 PM
Hell of a workout Paul

bencher8
04-12-2009, 01:37 PM
Thanks guys!

On a side note...I got my SDP back with the tighter arms. I had her put a strip of Rage X material over the seams on the inside of the sleeves....I tell you what, if those seams blow now..something is wrong lol I will be using it next Sun for full rom rev blue bands....see what happens with it.

Lones Green
04-12-2009, 03:12 PM
What did Brent have to say about the air jordan belt? LOL

bencher8
04-12-2009, 07:16 PM
Brent didnt see it...he had somewhere else to be, but I will be sure to point it out to him next sun..if someone else doesnt first lol

bencher8
04-14-2009, 01:50 PM
Heavy Back

Rack Pulls(from knee)
315x2x5
405x2x3
500x2x3

Lat Pulls
250x3x10

DB Rear Delts
35x10
45x10
55x10

Straight Arm Pulldowns
150x3x10

V-Bar Rows
3 platesx3x10

Band Pullaparts
mmx3xfailure

Shrugs/curls/abs

stretching
10 mins

bencher8
04-15-2009, 01:44 PM
DE Bench

DB Rep Bench
warmed up to 55x2x10

75x10
85x10
100x10
125x10

Rope Tri Pushdowns
100x3x15

Rolling DB Ext.
45x3x15

stretching
10 min on ball
10 min on bench

bencher8
04-17-2009, 02:15 PM
Light Back

Lat Pulls
150x2x12
180x2x12

Seated DB Rear Delts
15x3x20

SLDL
225x3x15

Rope Hammer Curls
100x3x15

Hamstring Curls
50x3x10

Shrugs/Curls/abs

Stretching
10 min hips, groin, hams
5 min stability ball
5 min foam roller
5 min on bench

After stretching before I was able to get in my set up pretty fast. It was a pretty good set up too, but I will have to see if it helps when I can get on a competition height bench(as the ones I used here arent). Anyway...felt like I did more stretching than training lol

Lones Green
04-17-2009, 04:14 PM
Saw Beaty's belt, he was pretty proud of it lol

bencher8
04-17-2009, 10:07 PM
Yeah...he wouldnt stop talking about it lol

bencher8
04-20-2009, 04:50 PM
ME Bench

Rev Green Band(unequipped, 100# deload)
315x5
405x3
455x3
515x1
600x1 PR

Rev Band(equipped, 100# deload)
745x1 NT
855x1 NT
905x1 Touched
1005x1 Touched PR

DB Press
70x2x10

Incline Tate's
40x3x10

Well, I didnt feel all that strong today, but still hit PR's, so cant complain too much. I am a little sick and I spent the last 2 days out in the sun doing softball stuff. I feel like it drained me a little bit....

My altered shirt was poppin and crackin, but it held together. Considering that I didnt feel all that strong, the shirt must be givin a little bit more. I made my first touch at 905(805 on chest), it was hard as hell, but I touched with 800, so I can still touch right around that. I feel like I need to touch with a little bit higher than that for the shirt to work optimally and for me to dial my tech in. I would guess an 830-840 opener would be a good number right now..

I am supposed to have 3 brd straight weight comin up next sun, but I am gonna have to play it by ear. I am pretty beat up right now! Those full range sets with 1000+ are pretty rough lol

Travis Bell
04-20-2009, 07:53 PM
Good stuff Paul.

Personally I think you might want to consider 815 or so a good opener. Keep it light. I tend to like to make around 30lb jumps between attempts. If you open around 815, hit 845 on a second for a PR and then 865-900 on a third.

You don't have any trouble locking stuff out so what if you touched something straight weight next week, around 815-830 and then did your 3brd thing or if you're beat up, just skip the 3brd all together.

bencher8
04-20-2009, 09:06 PM
Good god Travis...just thinkin about trying to go full range again next week makes my arms start hurtin again! lol

I may have to see what I feel like and take a raw deload week next week, but not sure if I can handle a full ROM equipped lift again right now..jeez, now my stomach hurts lol

Travis Bell
04-20-2009, 09:32 PM
Was it the full range that made you beat up or was it the fact that you were holding a grand?

I took it to be that it was the grand, not the full range LOL. my mistake

raw stuff is fun, so long as your shoulder doesn't hurt too much. Maybe some carpet press would be good?

bencher8
04-22-2009, 08:38 AM
I think it was both..the grand and full rom lol I tell ya...I have to limit my full rom presses I take during a cycle...it just beats me up so much. No matter if it trrying to go lighter or heavy....if Im in shirt it beats me up to go full rom. I think trying to touch with lighter weight is just as hard as doing a 2 brd with a max weight.

unequipped training has its place...Im not sure I have much fun with it anymore though. I am old remember lol

bencher8
04-22-2009, 02:38 PM
DE Bench

Dynamic warmup
5 min elliptical
SLDL(barx3x20)

CG Floor Press
225x3x15
315x3x12

Rep Bench
135x3x20

CG Decline Bench
135x3x15

Rope Tri Pushdowns(mm)
70x3x15

Stretching
Ball 5 min
Bench 5 min
Hips, Hams, Groin 5 min

bencher8
04-25-2009, 05:53 PM
Light Back

Dynamic Wramups
elliptical 5 min
sldl (95x2x20

Cable Low Rows
200x3x15

1 Arm Cable Rear Delts
50x3x10

Straight arm pulldowns
120x3x20

SLDL
135x2x12

Glute/Ham Raises
BWx3x20

1 Leg Ham Curls
75x3x10

Leg Ext.
100x3x20

Shrugs/Curls/abs

Stretching
ballx5 min
stretch cagex5 min
stretching machinesx5 min

bencher8
04-26-2009, 06:41 PM
ME Bench
warmed up to 315x2x3

3 Brd(unequipped, sw)
405x3
455x3
500x3
545x1
585x1

3 Brd(equipped, sw)
725x2
805x2
915x2 PR

2 Brd(equipped, sw)
935x1 PR

DB Incline Press
60x3x15

DB Rolling Tri Ext.(on stability ball)
40x3x15

I hit 2 PRs so i cant complain, but it just doesnt feel like I did much if I dont put 1000 on the bar lol I went in with the plan to hit a 3 brd double PR, grab a 2 brd single PR, and then work back up to a 3 brd single PR, but I was all gassed out after the 2 brd! The 3 brd single will have to wait till next mini cycle....I thought I had vid of my 2 brd PR, but the memory card ran out, so I will say I did a 1000 there and we can count it since there is no proof I didnt lol

I pitched in my daughters softball game, went to my other daughters volleyball game, then walked with my wife in an art festival for 3 hrs on sat. I weighed 306 on sat morning and after all that I weighed in this morning at 300....nothing like sweating 6 pounds off by walking in the sun to help you bench more lol My daughter is bad ass 1st baseman though!

I told everyone to remind me the stability ball tri ext are a worhtless movement and to never let me say do them again....i even felt stupid doing them lol

kingkong51
04-26-2009, 07:49 PM
ME Bench
warmed up to 315x2x3

3 Brd(unequipped, sw)
405x3
455x3
500x3
545x1
585x1

3 Brd(equipped, sw)
725x2
805x2
915x2 PR

2 Brd(equipped, sw)
935x1 PR

DB Incline Press
60x3x15

DB Rolling Tri Ext.(on stability ball)
40x3x15

I hit 2 PRs so i cant complain, but it just doesnt feel like I did much if I dont put 1000 on the bar lol I went in with the plan to hit a 3 brd double PR, grab a 2 brd single PR, and then work back up to a 3 brd single PR, but I was all gassed out after the 2 brd! The 3 brd single will have to wait till next mini cycle....I thought I had vid of my 2 brd PR, but the memory card ran out, so I will say I did a 1000 there and we can count it since there is no proof I didnt lol

I pitched in my daughters softball game, went to my other daughters volleyball game, then walked with my wife in an art festival for 3 hrs on sat. I weighed 306 on sat morning and after all that I weighed in this morning at 300....nothing like sweating 6 pounds off by walking in the sun to help you bench more lol My daughter is bad ass 1st baseman though!

I told everyone to remind me the stability ball tri ext are a worhtless movement and to never let me say do them again....i even felt stupid doing them lol

Well I am glad I didnt do them yesterday then.

Cricket_Fire
04-27-2009, 06:34 AM
Always impressive Paul!

bencher8
04-29-2009, 03:30 PM
Dynamic warmup
elliptical 5 min
sldl barx5x20

DE Bench

Full ROM(unequipped, mm)
185+(50)x3 Med grip
185+(50)x3
185+(50)x3
225+(50)x3 Comp grip
225+(50)x3
225+(50)x3

Band Rope Tri Pushdowns
70x3x15

DB Bench Press
70x3x20

Sretching
ballx5 min
hips/hams/groinx5 min

bencher8
05-03-2009, 02:41 PM
Deload ME Bench
warmed up to 135x2x5

Full ROM(unequipped, fat bar+mini band, 2 chains)
150x3 added mini band
150x3 added 1 chain
150x3 added 1 chain
200+(100)x3
240+(100)x3
290+(100)x3
305+(100)x3
380+(100)x3

Foam Press
415+(100)x1

Paused Rep Bench
110+(100)x2x10

Band Tri Punch Press
purplex3x30

Decided I would do some stuff i have never tried today as a deload. Used the fat bar(weighs 60#), with a mini band and 2 chains each side....threw in some foam too..made for an interesting workout lol

I tweaked my left shoulder doing the foam press set. I hurt it on the second rep, trying to triple it. I didnt take into account that the bar doesnt rotate. I dropped the bar into the foam and it pushed my elbows out...when that happened I felt my shoulder tweak, so I called it there. Nothing serious, but it hurt like hell when i did it lol

It freakin sucks with this weight gain! I upped my calories, ate quite a bit more than usual, and lost 3 pounds! WTF! How does that work? lol Try and make up for it this week i guess! lol Got rev green band next week...maybe when I get my shirt support back I can actually bench something lol

Lones Green
05-03-2009, 04:09 PM
Lordy, thats a hell of a deload Paul, haha

vdizenzo
05-03-2009, 04:53 PM
Eat more--bitch less! Hehe

bencher8
05-03-2009, 06:47 PM
Your right Vin....eat more is the answer....and its better than what Rob told me, something about crapping too much and drink more gatorade, it was Sun, so I didnt expect a coherent answer lol

vdizenzo
05-04-2009, 05:57 AM
Your right Vin....eat more is the answer....and its better than what Rob told me, something about crapping too much and drink more gatorade, it was Sun, so I didnt expect a coherent answer lol

When I really pushed into the shw's I was drinking a gallon of Gatorade a day. You have to hydrate anway. I also started drinking Coke on a regular basis. It's easy to find calories if you're smart about it.

Travis Bell
05-04-2009, 06:34 AM
have to agree on the gatorade. easiest way to keep calories comming in

The other thing I've done was carry around a half gallon of milk when I'm at work and drink that at work and another one when I get home.

bencher8
05-05-2009, 07:36 PM
Heavy Back

Rack Pulls(from knee)
315x3x5

Lat Pulls
300x3x10

DB Rear Delts
45x3x10

Straight Arm Pullsdowns
150x3x10

Leg ext
120x3x10

Leg Curls
100x3x10

shrugs/abs/curls

Stretching
hips/groin/hams
lower back foam roller

WillNoble
05-05-2009, 07:37 PM
DE Bench

DB Flat Bench
60x2x20
70x15
80x15
90x15
120x15
150x15

Tri Rope Pushdowns
100x2x20

CG Floor Press
225x3x20

DB Incline Press
70x3x10

Pec Deck
150x3x20

Not a real DE bench day, but I have to change it up some. I like leaving the gym with energy and not in pain lol I will get back to a traditional speed bench day next week, the last couple weeks of this kind of training has allowed my shoulder to recover some. Nothing real impressive today, but a good training day...


Still great work Paul, nice job :thumbup:

bencher8
05-06-2009, 03:55 PM
DE Bench

Dynamic Warmup
cross country ski elliptical thingy 5 min
sldl 95x3x20

Rep Bench
warmed up barx3x20

135x3x10 comp grip
185x3x10
225x3x10
225x1x15 close grip
185x2x15

Band Tri Pushdowns
70x3x15

Incline DB Press
70x3x10

DB Pec Flys
25x3x10

Stretching
ball 5 min
hips/hams/groin 5 min

Travis Bell
05-06-2009, 04:26 PM
Paul, does 225x3x10 mean you did 3 sets of 10 or 10 sets of 3? I'm confused.

Either way, nice work

bencher8
05-06-2009, 06:32 PM
3 sets of 10...I always write my workouts as sets then reps.....I just went in and pushed for some reps today...I lost my mm band and had to do reps today lol

I worked my ass off...I only rested about 30 secs in between sets...I was sweatin pretty good!

Travis Bell
05-06-2009, 06:39 PM
Wow, no joke you worked LOL that's impressive man. The shoulder took that alright?

bencher8
05-07-2009, 08:56 AM
Yeah, for some reason my shoulder didnt bother me any on it. Thats why I only went up to 225 as well...anything heavier than that and my shoulder starts to bother me unracking the weight.

I should have done a 315 set, but the short rest periods got me lol

Lones Green
05-07-2009, 11:34 AM
Heading to cell block here in a bit...wonder who Beaty is trash talking today, lol

bencher8
05-07-2009, 12:11 PM
He needs to trash talk Mike Beatty....maybe he will actually push a little bit then lol

bencher8
05-08-2009, 12:29 PM
Light Back

Cable Rows
200x3x15

Cable Rear Delts
40x3x15

Iso-Lat Rows
3 platesx3x15

hammers/shrugs/abs

Legs

Leg Ext.
100x3x20

Single Leg Curls
1 platex3x15

Glute/Ham Bench
BWx3x20

Stretching
ball 5 min
cage 5 min
hips/hams/groin 5 min

Stretching for 15 min sucked! I hate stretching! Ok..enough complaining lol

bencher8
05-10-2009, 02:36 PM
ME Bench
warmed up to 225x2x5

4 Brd(unequipped, chains)
315+(200)x3
365+(200)x3
405+(200)x3

2 Brd(equipped, chains)
545+(200)x1
605+(200)x1
705+(200)x1
755+(200)x1
805+(200)x1 PR

1 Brd(equipped, chains)
755+(200)x1 PR

Band Punch Press
purplex3x30

I was fat and strong today. I guess all the eating paid off in the second week, cause I weighed 308 to day, compared to 300 even last sunday. All the lifts were pretty easy, I think I may have another 50 or so in me on these 2 brd heights. I decided I wanted to take the X down to a 1 brd today(the lowest I have taken it since I tightened it up in the arms)...I thought i might have been too heavy to try it today, but it went well....actually a better lift than the 2 brd. If I can stop being a wimp long enough to train with the X and get it down there...I do believe it will give me a 950+....maybe even a G.

We lifted on the new Forza bench that Brent has graciously provided us with....it is defiantely higher than the bench we used before. It will be good to train on a bench with competition specs for sure. Everybody in the group hit PRs today...good day!

The shoulder didnt bother me at all today..not even on the raw stuff, which is when I usually feel it. It didnt bother me on speed bench on wed either..not sure why it stopped hurting, but happy it did for now anyway.

Lones Green
05-10-2009, 03:05 PM
I came here to post about that Forza, it was badass, saw it Thursday. Hadn't even been trained on yet.

Travis Bell
05-10-2009, 03:19 PM
I wonder if the extra water you're holding is stabilizing your shoulder

Either way, keep up the good work!

bencher8
05-10-2009, 07:51 PM
Are you callimg me fat and bloated Travis? lol

Yeah I thought about that...thats prolly the reason why. Not 100% sure why I was bloated...I didnt attempt to put a bloat on..just ate more to gain weight...guess I ate something that did it...wish Iknew what, so I could eat it before my next meet lol

bencher8
05-13-2009, 05:09 PM
DE Bench

Dynamic Warmup
elliptical 10 min
sldl barx3x20


DB Bench
warmed up to 60x2x10

70x10
80x10
90x10
100x10
120x10

Band Rope Tri Ext.
80+(band)x3x15

Decline Press
135x3x20

Pec Deck
120x3x20

Stretching
ball 5 min
bench 5 min
various 5 min

Short and sweet! I still felt a little beat up, so I took it a little easy...

bencher8
05-17-2009, 08:11 PM
ME Bench
warmed up to 365x3

3 Brd(unequipped, straight weight)
405x3
500x1
545x1
605x1

3 Brd(equipped, straight weight)
755x1
850x1
950x1
1105x1 PR

Thats it! I had to leave early to get back home to pitch in my daughters softball game, so no accessory work after. I worked up to 605 with not much shoulder pain. Im not sure why my shoulder has stopped bothering me lately, as I havent changed my training, havent done anything to help prehab it, havent changed my supplements much(although I am getting more protein and calories in).....who knows?, but I'll take it! lol Maybe the extra few pounds I have put on is lubricating the joint a bit more....

I was gonna just go for a PR between the 950 and the 1100, but I didnt have time to do two more lifts, so I just went for the number I wanted to hit this training session. I tell ya, that SOB was heavy! It didnt go up with my normal speed, but went up anyhow...like I said, I'll take it! 75 pound PRs dont usually come easy I guess lol

...and for all the guys out there that say i dont use straight weight.....your gonna have to wait for your proof, as my camera died in the middle of the lift! Dammit!

Travis Bell
05-17-2009, 08:13 PM
WOW!!

Good work Paul. I don't care what anyone says, an 1100lb board press is amazing

bencher8
05-17-2009, 08:48 PM
Thanks Travis

actually I guess it was 1105..I dont like to use those 1 1/2 pound plates lol

im never gonna hear the end of it from Rob though..he will never believe I did straight weight now lol

vdizenzo
05-17-2009, 08:50 PM
Great work Paul. Keep it going.

Lones Green
05-18-2009, 08:38 AM
I'm sorry I missed 1105 haha, did you have to get the freaking squat bar out?

bencher8
05-18-2009, 10:03 AM
No, no squat bar yet. Brent says the power bars there are rated at 1500 lbs, so I have some more weight to get on there before I have to change lol

Thanks Vin...Im working on it. Maybe this training cycle will result in something good...

kingkong51
05-18-2009, 09:37 PM
Great lifting Paul got me wanting to get into some gear

bencher8
05-20-2009, 07:37 PM
DE Bench

Full Rom(unequipped, mm)
barx5x10
135x3x3 CG
185x4x3 RG

Incline DB Press
75x3x10

Rolling DB Tri Ext.
40x3x15

Stretch
10 min

Thats it. Just went in and did some work, didnt want to work too hard, just work up a sweat. I hate stretching! I would rather have my but kicked than stretch...

bencher8
05-24-2009, 05:58 PM
ME Bench

Rev Green Band
Full ROM(unequipped, 100# deload)
425x3
515x3
585x1
615x1

Rev Green Band(equipped, 100# deload)
825x1 NT
925x1 Touched

DB Incline Press
60x10
70x10
80x10

Band Punch Press
purplex3x30

DB Rolling Tri Ext.
45x3x10

Thats it. I didnt feel up to par today. My technique wasnt there. I think I might be still a little beat up from last week. I was taking the weight high and in my arms, instead of putting the weight in my back. On the last set I got the touch, but it took everything I had to do it, went up ok, but harder than I would like. I am glad I have a deload next week! I deload next week, then my last full rom training day(up to an opener), then a deload, then the meet. Hopefully, I can recover fully in the next 2 weeks! Have to man up and get it done!

bencher8
05-26-2009, 08:42 PM
Back

Lat Pulls
300x3x10

DB Rear Delts
45x10
50x10
55x10

45 Degree Back Raises
BWx3x20

Straight arm pulldowns
150x3x10

curls/abs/shrugs

leg ext/curls/presses

Stretching
10 min

bencher8
05-27-2009, 06:56 PM
DE Bench(unequipped, mm)
185+(50)x3 CG
185+(50)x3
185+(50)x3
225+(50)x3 Reg Grip
225+(50)x3
225+(50)x3
245+(50)x1
245+(50)x1

Incline Tate Presses
45x2x10
50x2x10

Pec Deck
120x3x15

Decline Press
135x3x10

stretching
sucked the whole time...

Decent speed today...still need to be faster. The last few weeks of this training cycle leading up to the meet, I am gonna focus on trying to increase my speed production.

bencher8
05-29-2009, 11:40 AM
Light Back

Bent Over Rows
225x3x15

1 Arm Cable Rear Delts
50x3x15

45 back Raises
25x3x20

1 Arm Hammer Rows
2 platesx2x15

Face Pulls
100x3x10

curls/abs

Legs

Leg Press
3 platesx3x15

Leg Curls
50x3x15

Stretching
10 min

NickAus
05-29-2009, 08:38 PM
Well done on the 1105 3 board, mate thats huge!

bencher8
05-31-2009, 07:50 PM
ME Bench
warmed up to 225x3x10

Full Rom(unequipped, sw)
315x25
315x19
315x15

4 Brd(unequipped, sw)
315x3x5

Just a deload day. I had to get out of there and get to my daughters softball tourney. Nothing special...straight weight full rom sucks! My raw bench is pathetically weak, I have 3 exams, 4 papers due, and I start my internship on monday....other than that..everything is great! lol

bencher8
06-03-2009, 07:46 PM
DE Bench(unequipped, sw)
185x4x3 Reg Grip
225x4x1 Reg Grip
185x3x3 CG

Rope Tri Ext(mini band)
70x3x12
...supersetted with panora presses w mini band
3x10

incline DB Press
75x3x12

DB Pec Flys
35x3x15

Stretching
10 min

Decent speed day. Getting a little faster....I did the db pec flys to stretch out my pecs, they were sore as all hell after sundays training with all the reps!

bencher8
06-05-2009, 09:04 PM
Light Back

Lat Pulls
310x3x10

DB Rear Delts
45x3x12

Hammer Rows
3 platesx3x10

Face pulls
120x3x20

Band Pullaparts
mmx3x25

SLDL
225x3x10

Glute/Ham Raise
BWx3x10

Sledgehammer swings
15#x3x20 each side


Just a quick workout in before the football team came in to train at Vandy. Today was benching day and I was able to put some expertise to work...they made some good changes. Bar path is the hardest for them to pick up, but they will get it soon. Working with them is definately different than with lifters!

Brian C
06-05-2009, 10:58 PM
Im still stuck on the 1105 brd press :omg: Such a monster Paul. Great read here

Lones Green
06-06-2009, 12:29 PM
Tried a 4 board unequipped with doubled monster mini's, then a 2 board straight weight equipped...my tri's were pretty much shot by the time I put my shirt on!

bencher8
06-07-2009, 12:26 PM
yep, it takes a little bit of getting used to when you do high brd lockout work first before the shirt work. The good thing about it though is when you go to a meet, the work there seems easier...without doing the 4 brd work first..

ME Bench
warmed up to 405x1

Shirt work(no brds, sw)
585x1 NT
675x1 NT
755x1 NT 2" off
850x1 Touched (Full ROM SW PR)

1 Brd(second attempt, sw)
900x0

Done! This was supposed to be my opener day for the meet. I used the Phenom(which I dont get as much out of as my X). The 850 was a ME today! It took about all I had to get it done. Just didnt have the strength today. My focus has been lacking for the last couple weeks. I am finishing my classes up to receive my B.S in Sport Coaching and started my Internship at Vanderbilt this week. I have been focusing more on that and trying to schedule my graduation, my kids ended school for the summer and trying to schedule day care for them....just a lot of **** going on that has taken my focus off training right now.

I think because of this lack of focus and my daughter having a softball tourney for the travel team I will prolly pull out of the meet on June 20. My daughter has a softball tourney that weekend in Pidgeon Forge and the meet was that weekend as well....just too much goin on right now. I will continue to train and find a meet I can do when all this stuff calms down and I get a consistant schedule...

Before my next meet I want to work the X down to my chest in some training as well. That is the shirt that is gonna give me the 950+ lift in and I need to focus my training on it. The Phenom is good for an opener shirt with 850 or so and might be good for a 900 in it, but I have to be on...and I am just not on right now. All my brd PRs have been set int he X, so I need to focus getting it to my chest. My training is good and I am stronger. I just need to find a better time and hit a meet.

Enough whining....gotta get my schedule down and get my head back in it....

NickAus
06-09-2009, 01:27 AM
Good luck with everything Paul, that 950+ bench will happen soon!

bencher8
06-09-2009, 08:09 PM
Indian Club triple extension swings
20#x3x10

indian Club triple ext swings standing on foam
20#x3x10

Sledgehammer swings
15# hammerx3x10

Just did a little bit of stuff after working with the football team doing sprints. I didnt run, although a couple wanted to see me run, I didnt want to embarrass myself lol

Vanderbilts strength staff has all these cool training things I normally dont get to see, so I thought I would use a few things in my training, just to get a feel for them in case I am in a gym with these tools, I can understand how they function, how to implement them in training, and the correct technique when using them. They have sledgehammers, prowlers, tires, sandbags, mace ball hammer, weighted baseball bats, africa stone(in the shape of a star of course lol), a full set of KB's, just a lot of things that I dont normally get to have access to.

vdizenzo
06-09-2009, 08:18 PM
When you say x do you mean rage x?

bencher8
06-10-2009, 09:14 AM
yeah I have a tight rage x that I have been doing all my presses in the last couple training cycles(i have been doing all my full rom presses with the phenom). It gives me a lot more than my phenom, but it is a small window to hit.

I do beleive that the X is good for 950 or more, the phenom is good for 850 to 9

bencher8
06-10-2009, 06:44 PM
DE Bench

Floor Press(unequipped, chains)
135+(80)x3
135+(120)x3
185+(120)x3
185+(120)x3
185+(120)x3

Rope Tri Pushdowns
100x3x20

DB Rolling Tri Ext.
40x3x10

Just a little work in. Nothing special.....

bencher8
06-15-2009, 08:50 AM
My training has went in the crapper! I havent trained like I want to for 2 weeks. Too much stuff on my mind right now....I have to get this figured out. It either that or just right off serious training until summer is over....

bencher8
06-16-2009, 09:46 AM
Some Back Stuff

Lat Pulls
250x2x10
310x2x10

DB Rear Delts
40x3x10

SLDL
225x3x10

Thats all I could get in before the team showed up to lift. I am gonna get in a few more exercises today before the team runs. before I would do all my back training on one day either monday or tuesday...if I stretch that over 2 days, I dont knw if that makes any difference or not lol

Trying to get on track here....I will at least get my ME bench in this Sun. The softball tourney only goes on sat.

bencher8
06-16-2009, 06:29 PM
More Back stuff..

Seated 1 Arm Hammer Rows
5 platesx3x10

Iso Lat Pulldowns
2 platesx3x10

Standing 1 Arm Hammer Rows
3 platesx3x10

Hammer curls
50x3x10

Pullups
BWx3x10

Band Good Mornings
Blue bandx3x20

Db Rear Delts
40x3x10

Thats it. Just wanted to do some more work. I had to stretch this workout over 2 days. I wanted to get in and do some rack pulls, but a tornado warning came up and I couldnt leave early. I thought the damn thing was gonna touch down on our house. There was one seen heading for my town, but it went away....even mother nature doesnt want me to get my training back together lol

bencher8
06-17-2009, 08:21 PM
DE Bench(unequipped, chains)
warmed up to 135x3x10

185+(80)x3x3
225+(80)x5x1

Key Presses
70x3x10

KB Rolling Tri Ext. w/mm
22kgx3x10

I was inspired by Rob L. to do the Key presses...he calls 'em Bencher8 presses, but then again he usually doesnt listen lol

bencher8
06-20-2009, 09:12 PM
Back Day

Rack Pulls
405x3x5

DB Rear Delts
45x3x10

Lat Pulls
275x3x10

SLDL
225x3x10

Belt Squats
2 platesx3x8

KB Swings
dont remember the weight used

Mace Ball Hammer swings
30#x3x10 each side

Rev Hyper
25x3x10

This training day was broken into two seperate workouts. The mace ball swings is a 3 foot hammer with a 30# ball on the end. You basically do these by using the hammer like a pitchfork 10 swings on the outside of each leg....all this weird stuff I am throwing in is just me messing with some things I dont get a chance to do and see in a regular gym, working on how to do these movements.

bencher8
06-21-2009, 12:30 PM
ME Bench
warmed up to 225x2x5

4 Brd(unequipped, bands)
315+(150)x3
365+(150)x3
405+(150)x3

2 Brd(equipped, bands)
405+(250)x1
500+(250)x1
605+(250)x1
705+(250)x1
765+(250)x1

Rolling DB Tri Ext.
50x3x10

DB Presses
70x3x10

I couldnt decide what I wanted to do today. I was torn between crazy band tension(like 400#) and tiny band tension(like 100#), so I went in between lol

Everything felt pretty good considering I havent been training like I really wanted. The last one went up fairly easily and I think I could have done more, but the weight started sloowing down at this weight and I really wanted to keep the bar speed up good, so I cut it a little early.

Lones Green
06-25-2009, 12:16 PM
Paul, I saw your bloated mug on a flyer at a commercial gym here in Knoxville. Something about a bodybuilding show, the Knoxville classic? It had a bunch of bodybuilders on it, then your picture at the bottom next to the Inzer logo

Are they pulling out a bench just for you, or are you secretly training for a bodybuilding show?

LOL

Let me know if you need any help, the venue is seriously 5 minutes from my house

bencher8
06-25-2009, 03:57 PM
hey lones, the promoter asked if I would do a booth there at the knox classic. I agreed to do a booth there. I will be promoting an exhibition lift I will be doing in October at the East Tennessee Sports Expo....just some promo work.

I might ask you to help me at the Expo though. Its in knoxville as well. I will need some help with spotting and such.

If you know any lifters in the area that might be interested in coming out to the knox classic I will be selling Inzer t-shirts, knee wraps, and wrist wraps at the knox classic show and will also have a booth at the Expo with the same items for sale. The promoters are trying to involve more powerlifters to attend the events. They also are promoting some mma fighting, wrestling, breaking specialists, strongman and such at the event. If you know anybody that might be interested, the Knox classic is August 8th and the East tennessee Sports Expo is Oct 16-17 I think. They have a site as well www.easttnsportsexpo.com

Thanks man! Let me know if you have anybody that might be interested in attending either event.

Paul Key

Lones Green
06-25-2009, 04:39 PM
hey lones, the promoter asked if I would do a booth there at the knox classic. I agreed to do a booth there. I will be promoting an exhibition lift I will be doing in October at the East Tennessee Sports Expo....just some promo work.

I might ask you to help me at the Expo though. Its in knoxville as well. I will need some help with spotting and such.

If you know any lifters in the area that might be interested in coming out to the knox classic I will be selling Inzer t-shirts, knee wraps, and wrist wraps at the knox classic show and will also have a booth at the Expo with the same items for sale. The promoters are trying to involve more powerlifters to attend the events. They also are promoting some mma fighting, wrestling, breaking specialists, strongman and such at the event. If you know anybody that might be interested, the Knox classic is August 8th and the East tennessee Sports Expo is Oct 16-17 I think. They have a site as well www.easttnsportsexpo.com

Thanks man! Let me know if you have anybody that might be interested in attending either event.

Paul Key

The sports expo is the one with the powerlifting meet, right? I did that one last year

I'll be there if you need me

bencher8
06-25-2009, 07:48 PM
yeah, jesse is putting a meet on there. They contacted me to do an exhibition lift....as far as I know I am still doing that. I need to contact them about putting me in the exhibition area on the site.

I'll let ya know if I need anything..

Thanks...

bencher8
06-26-2009, 08:09 PM
Light Back

Hammer Rows
3 platesx3x12

Face Pulls
120x3x10

SLDL
225x3x10

Shrugs
3 platesx3x12

band Pullaparts
mmx3xfailure

DB Rear Delts
50x3x10

Hammer Curls
50x3x10

Just a light back day. I think I may have to change up my training days otherwise I wont get my ME bench in. My current schedule is:

Mon. Heavy back
Tues. off
Wed. DE Bench
Thur. off
Fri. Light back
Sat off
Sun ME Bench

I think I will go to:
Mon. DE bench
Tue. off
Wed. Light/heavy back
thur off
Fri. ME bench
sat/sun off

I dont like this, but its the only way I can get all my training in. My sundays are full for the summer and instead of missing it I can at least get it in. I will be missing my other back day, but its something I can live with. I will prolly be doing a lot of unequipped work as well, since I will be doing it at Vandy. Just till the summer is over and can get my schedule back....4 more weeks.

bencher8
06-29-2009, 08:49 PM
ME Bench
warmed up to 315x2x3

3 Brd(unequipped, sw)
315x5
405x3
500x1
545x1
585x1

DB Bench
80x10
90x10
100x10

DB Rolling Tri Ext
45x2x10
50x2x10

This training day sucked! My BW was down to 293, I missed 615 on my last lift, so the day sucked...just wasnt feeling it. Gonna have to pick it up and get it next time.

bencher8
07-03-2009, 01:56 PM
DE Bench

135x3x10 comp grip
185x3x10
225x3x5
315x1x5
315x1x5 cg
225x2x5
185x2x5

Tri Pushdowns w/ mini band
60x10
70x10
80x10

Pec Deck
120x3x12

Key Press
50x3x10

stretching 10 min

Done....was glad to get in the gym and do some work. My schedule has been so messed up lately, that I was glad to just get in my normal gym and train some.

vdizenzo
07-04-2009, 09:48 AM
Stop feeling guilty Paul. Just do the best training you can do in the time you have. That's all you can ask of yourself. You are putting too much pressure on yourself. This is supposed to be fun. Make sure to nail your ME work hard and the rest will take care of itself.

bencher8
07-06-2009, 06:51 PM
You might be right...i just hate not being on a consistant schedule. Plus I find I dont like training without equipment anymore, cant do that right now...i must be getting old...wheres my crutch? lol

ME Bench
warmed up to 225x3x5

Floor Press(unequipped, chains)
225+(80)x3
225+(120)x3
225+(160)x3
275+(160)x3
315+(160)x1
365+(160)x1
405+(160)x1

DB Tri Ext.
40x10
50x2x10

DB Press
80x10
90x10
100x10

Done. I wanted to do 4 brd for my tri work, but I didnt have the time to set it up. I will do 4 brd/2 brd with bands next week. This was a better training day, but still not my best. I am getting in the routine this week. I have 3-4 weeks left of this unequipped training crap till I can get in the shirt again lol I miss my shirt!!!

bencher8
07-08-2009, 08:19 PM
Back Day

Lat Pulls
250x3x12

DB Rear Delts supersetted w/ band pullaparts
50x3x10 mmx3x20

Pullups
BWx3x8

SLDL
225x3x10

Standing Hammer Rows
3 platesx3x10

Belt Squat
185x3x8

1 arm DB Rows
130x3x10

Abs
machine oblique pulls
30x3x15 each side
sledgehammer swings
10# hammerx3x10 each side

The rear delt flys and pullaparts blew my rear delts up! They might even be sore tomorrow.

The belt squat machine at Vandy is a hurt machine! The weights can be super light and it will just kill your quads..i wanted it to hit my hammies, but no matter where you put your feet and sit back, it still gets your quads. I KNOW they will be sore tomorrow lol

bencher8
07-10-2009, 08:34 PM
DE Bench(unequipped, mm)

185+(50)x3x3 Reg Grip
225+(50)x3x3
225+(50)x2x3 CG
185+(50)x3x3

Tate Presses
45x2x10
50x10
65x10

Key Presses
50x3x10

done...short and sweet. I am ready for the summer to be over so I can get back to training on a real bench in a real gym. Vandy is great for what it is, but its nowhere for a powerlifter to get strong....just not the right equipment.

bencher8
07-15-2009, 07:11 PM
DE Bench
warmed up to 135x3x5 w/mm

185+(50)x3x3
225+(50)x3x3
225+(50)x4x1
185+(50)x2x5

Panora Presses w/mini
60x10
70x10
80x10

Incline DB Press
80x10
90x10
100x10

Key Press
70x3x10

bencher8
07-17-2009, 06:59 PM
Light Back

Lat Pulls
200x2x10
250x2x10

Hammer Rows
4 platesx3x10

Pullups
BWx2x10

Maceball Pitchfork Swings
30#x3x10 each side

Just some light back work to get the blood flowing. Looking forward too gettin in the shirt on sun!

bencher8
07-19-2009, 07:15 PM
ME Bench
warmed up to 315x2x5

4 Brd(unequipped, bands)
365+(100)x3
405+(100)x3
455+(100)x3

2 Brd(equipped, bands)
545+(100)x1
635+(100)x1
725+(100)x1

Punch Press
purplex3x30

Key Press
50x3x10

Went to a different gym to train. It was about 1 1/2 hour from me. Equipment wasnt the best, so I didnt go up very high in weight. Plus it was my first time in the shirt in over a month, so I wanted to keep it conservative. I also wanted to keep my speed up, so I called it early. All in all a good workout.....I will be off again next weekend and then back to regular training wooohooo lol

Lones Green
07-19-2009, 07:19 PM
Did you lift with Beaty and B?

Beaty said they're looking to get a decent bench over there soon.

Great benching none the less.

bencher8
07-20-2009, 06:20 PM
yeah, Beatty, B, and me...there were also a few other guys in the group. It was a good time, but we need better equiment.

bencher8
07-22-2009, 08:16 PM
DE Bench

Reps(unequipped, sw)
135x3x10
185x2x10
225x1x45

Floor Press
225x3x10

Key Press
50x3x12

Overhead Rope tri ext
70x3x12

Sledgehammer swings
20# hammerx3x10 each side

abs

bencher8
07-24-2009, 08:35 PM
Back day...with no back work lol

Belt Squats
205x3x5

Weighted Box Jumps
20" Box
25x2x5
35x2x3
45x1x3
50x1x3
60x1x1
70x1x3

Thats it....didnt do any back work. I have been getting lazy with my back work, this summer has been hard to keep my training up. 2 more weeks of summer softball stuff and the kids are back in school and then regular training can resume lol

bencher8
08-03-2009, 09:59 AM
ME Bench
warmed up to 315x2x3

4 Brd(unequipped, bands)
315+(150)x3
365+(150)x3
445+(150)x1

2 Brd(equipped, sw)
655x1 3 brd
735x1 3 brd
805x1 2 brd
855x1 2 brd

Called it here. Went up to Rob Luyandos place for a seminar and got in a training session with Rob, Jeremy Frey, Kevin Frey, Stanley(not gonna try and spell his last name lol) and Robs brother in law. Was a great training session as far as knowledge and getting to train with these guys.

Actual training kinda sucked for me though. The sciatic issue started to raise its head on the last set of 4 brd. I missed the first rep with it, reset and got the second rep...should have done another, but I just couldnt get good drive.

I have been having an issue with sciatic nerve. I have had it for a couple months, but I hoped it was a muscle issue and it would just dissapppear, but it looks like I am gonna have to wrok a little to get rid of it. It kept me from pushing with my legs in this training session. Every time I would push with my legs, I would get a sharp pain shooting up my ass cheek and into my lower back. This kept me from getting good leg drive, so I called it at 855....should have been in the 955 range, but thats how it goes I guess lol

I got some good advice from Frey and others on how to fix the sciatic problem, so I will be impementing those in my program now. I also found that I am letting the bar drift back into my fingers at the bottom of my press to touch. This is not a good situation, so I will be working on that as well....good stuff, I learned a lot.

Now that summer is over, I can get back to my regular training schedule. Looking forward to it....

bencher8
08-04-2009, 02:57 PM
Back Day

Lat Pulldowns(mm band)
180x10
210x10
250x10

Chest supported rear delts
20x3x10

Bent Over rows
225x3x10

Glute Ham Raises
BWx3x15

Straight Arm Pulldowns
150x3x10

hammers/abs

stretching 10 min

spinal flossing

I need to add a bit more to the back day here, but I have been out of my traiining schedule for the summer. I am gonna add sme more as I get back into training

OGROK
08-04-2009, 10:50 PM
Yo, I saw you in that thread about the 4 boards so I thought I would check out your log and goddamn man that's some crazy benching. I like the idea of 2 upper back days and I have been thinking of doing something like that. I notice that you rarely do squats/lower body stuff, do you feel that it lower body work doesn't help you much?

bencher8
08-05-2009, 02:17 PM
no actually I do think that squatting and lower body stuff is something you should do. I am just really lazy about it. I have been doing some work over the summer and am going to add in some leg work once I get back in my routine. I wont be squatting with a regular bar any time soon though...my shoulders wont let me get under a straight bar. Plus, i am limited in what I can do right now. The closest PL gym is an hour away from me, I cant train squats in a squat rack, so I do what I can..


dynamic warmup
elliptical 5 min
stretch 5 min

DE Bench
warmed up to 135x3x5

Full ROM(mm band)
135+(50)x3 Reg grip
185+(50)x3
225+(50)2x3
225+(50)x3x1
185+(50)x2x3 CG

Key Press(mm band)
45x1x10
60x3x10

Pec Deck
130x3x12

Rope Tri Pushdowns
100x3x12

stretch
ball 5 min
spinal flossing 5 min

Still felt some pain in the sciatic nerve today. I am hoping the more stretching I do the less the pain is there. I found that the lower the bench the less pain there is. I laid down on a flat bench that was higher and the pain was worse...so I need to some more work on it.

bencher8
08-10-2009, 11:27 AM
ME Bench...kinda
warmed up to 315x2x3

3 Brd(unequipped, sw)
405x3
495x3
545x2

3 Brd(equipped, sw)
635x2
725x2

Punch press
2 mmx3x20

Floor Skull Crushers
50x3x10

Thats it. This was the first training session in the new gym. It was humid and hot as hell!!! I was slipping all over the bench, so I called it after the 725. Our best bar right now is an Ivanko black oxide bar...not for long! It just cant handle the weight we will have on there. We have a new gripper pad coming for the bench, a de humidifier, and ordering a texas power bar. That should clear up all those issues...

Southern Steel Barbell will be the name of the gym....located in Tullahoma TN. We are still getting equipment and stuff in there, a lot of work left still to do, but we are getting closer. I want to have it up and running by the time I graduate, so should be around Oct or so before it officially opens.

MarcusWild
08-10-2009, 11:36 AM
Congrats on the new place! Jesup makes some pretty good bars. They are rated to 1,500 lbs and cost $165 shipped.

Lones Green
08-10-2009, 11:49 AM
You'll have to let me know when you get the new place up and running with some equipment Paul. I'd love to swing by for a session in the future

bencher8
08-11-2009, 01:38 PM
yeah, we have one jesup bar. It is thicker than a regular bench bar though..not sure what the rating is, but its thicker.

We are working on it Lones...when we get up and running we will let ya know. We have a good bench, power rack, rev hyper, bands, chains....have a line on some DB's, power bars, and 100# plates.

bencher8
08-11-2009, 04:50 PM
Back Day

Rack Pulls(from just below knee)
405x3x5

Lat Pulls((mm band)
250x3x10

1 arm DB row
120x3x8

DB Rear Delts
55x3x6

Straight Arm pulldowns
150x3x10

GHR
BWx3x10

hammers/abs

stretching
15 min

MarcusWild
08-11-2009, 05:54 PM
The Jesup is a little thicker. I've been training bench with a thicker bar for a long time, since that's what Gold's had when we were there. I feel like the thinner bar is much easier at meets.

bencher8
08-11-2009, 06:39 PM
hmmm...we may try it this sunday and see how it works.

bencher8
08-12-2009, 06:05 PM
Dynamic Warmup
eliiptical 5 min
bodyweight squats
3x5

DE Bench(unequipped, mm band)
warmed up to 185x2x3

225+(50)x12x1

3 Brd Floor Press
225x3x10
315x3x5

DB Pec Flys
35x3x10

stretching
10 min

Decent training day. speed was there. Sciatic didnt hurt near as bad, but the 800mg of ibuprofen I am sure had something to do with that lol

bencher8
08-16-2009, 10:37 PM
ME Bench

dynamic warmup
sldl 3x10
bw squats 3x5

4 Brd(unequipped, chains)
405+(100)x3
455+(100)x3
475+(100)x3

2 Brd(unequipped, chains)
365+(100)x1
405+(100)x1
455+(100)x1
475+(100)x1

Incline Tate Presses
60x3x10

DB Press
80x3x10

Not a bad training session, but it was still hot as hell in the gym. I didnt get a chance to get in the shirt. We set up 2 training sessions today, but coordination wasnt there, so 3 guys didnt know to show at 12. I got in my training with the 2nd crew, but there was 13 people training on one bench...not the most conducive for shirt training. Pad isnt in yet for the bench either yet, so still kinda slippery. Next training day should be set up a little better and hopefully can get in the shirt again. Southern Steel Barbell is experiencing some growing pains, but its growing....we will get it figured out soon.

bencher8
08-19-2009, 04:20 PM
dynamic warmup
elliptical 5 min
sldl barx3x10
BW squats 3x5

DE Bench
135+(50)x2x3
185+(50)x2x3
225+(50)x8x1
225+(50)x2x10

Key Press
70x3x12

Rolling DB Tri Ext.
45x3x10

DB Incline Press
75x3x10

stretching
10 min

bencher8
08-21-2009, 12:12 PM
Light Back

V-Bar Lat Pulls
200x3x12

1 Arm Cable rear delts
50x3x12

Bent Over rows
225x3x12

Hammer Rows
3 platesx3x10

Legs

ext 3x12
curls 3x12
press 3 platesx3x12


stretching
10 min

bencher8
08-23-2009, 06:18 PM
ME Bench
warmed up to 315x2x3

3 Brd(unequipped, chains)
315+(100)x3
365+(100)x3
405+(100)x3

3 Brd(equipped, chains)
545+(100)x1
605+(100)x1

DB Floor Press
80x3x10

DB Press
80x3x10

WTF! I cant seem to catch a break with my lifting these days. We finally get the humidy and heat knocked down in the gym, finally get enough people to show up at the right time, everything is going good...then my shirt sleeve starts to tear and I have to stop at my second warmup....jeez! I will get it repaired and try again next weekend I guess...my CNS is going to be in the sh1tter by the time I can get back to heavy training...

We got a texas power bar and an A/C in there, so we are improving. Got another bench coming in Oct and a line on a lat pulldown and some DB's....

NickAus
08-23-2009, 07:45 PM
Bit of bad luck Paul but you will be back better than ever in no time!
Good luck!

bencher8
08-26-2009, 04:32 PM
Missed my DE bench day today....have been sick the last couple days. I hope to be back by fri to get my back and sunday for ME day. I have to get on track with my lifting soon...this is getting frustrating.

formerbencher
08-29-2009, 12:12 AM
glad to see your long ass arm self is still kicking ass. you able to wear a tight **** yet bud. hope all is good paul

bencher8
08-31-2009, 09:29 AM
ME Bench

dynamic warmup
BW squats 3x5
sldl barx3x15
light stretching

Rev Band Bench(unequipped, 50# deload)
405x3
500x1
545x1
585x1

Rev Band(equipped, 50# deload)
725x1 NT
835x1 NT
925x1 Touched

Incline DB Press
60x3x10

Punch Press
purplex3x30

Finally got a decent training day in. Made progress cause I touched in my tight X. It was a SOB to do it, but I got the job done on the last lift. Considering I was sick and havent been able to train correctly for the last 2 months or so, I dont think it was too bad. I obviosly have some work to do before I am ready for my exhibition or a meet. I need to be more consistant with touching in this shirt and need to get my CNS back on track for this type of training. I need to figure out how to get the bar down a little quicker in the mid range of the lift, as I am running out of air in the last 1"...takes me a while to touch!

Travis Bell
08-31-2009, 09:38 AM
I'm not sure if this would help or not, mostly because I am not totally sure why it worked.

But I was having similar issues leading up to my last meet. Well, not completely, I could touch, but when I did my shoulder blades kept comming out of position. I was told to do more upper back work, DB rows, close grip pulldowns, chest supported rows, that sorta thing.

Vincent does reverse band pulldowns, I threw those in as well and it did help

Not sure if that'd be the key (no pun intended) or not lol.

You going 308 or 275 at the meet in Dec?

Superb bench by the way.

Lones Green
08-31-2009, 01:26 PM
Great work Paul, glad to see you're getting back into a schedule

Are you still doing that exhibition thing in October?

Clifford Gillmore
08-31-2009, 07:09 PM
Excellent bench Paul, 200lbs bigger than the SHW Australian Record!

NickAus
08-31-2009, 07:41 PM
Well done Paul BIG benching again must feel good, 1000 will fall I have NO doubt!

Barbaccio
08-31-2009, 07:57 PM
Some killer reverse band work Paul. Great way to get that weight in your hands. How do you feel trying to touch with them? Does it take some of the pressure off making it harder?

Zak Freiwald
09-01-2009, 09:07 AM
Looking strong Paul. You got a meet coming up?

Where you training these days anyway? You still making the long haul over to Cell Block or you got somewhere closer now?

bencher8
09-01-2009, 09:12 AM
I think you are right Travis....my upper back needs more work. One of the bad things about my training lately has been that I have been missing one of my back workouts almost every week. I also need to go with heavier exercise on that day. Today will be the first day of getting that day in from now on...

I will be 308...Im not cutting weight again lol

Tone....the rev band setup makes it harder to touch as the weight is getting lighter as it goes down. Mainly my thoughts on the rev band work is that it lets me get full range shirt work in(i never use brds with this exercise), lets me work on touching, and trains my lockout and CNS with heavier weights. I love this exercise...it just takes a lot out of you. Its got to be done, but I am still in pain, that full range shirt stuff beats me up!

bencher8
09-01-2009, 09:16 AM
Zac, the only thing I really have plans on right now is I have a exhibition lift in Oct at a sports expo in knoxville. After that I am looking at a meet in MI in nov and a meet here in Nashville in Dec.

I am training at my own place now. We have opened a gym in Tullahoma TN. We are pretty well equipped, but need some more stuff before we are all in. Its called Southern Steel Barbell. Its actually farther from me than Cell Block(about 1 hour 15 min from me), but its cool. I am planning on using it as a training gym fro the local high school sports teams...hopefully make some money there...we all know you cant make any off of a powerlifting only gym lol

Barbaccio
09-01-2009, 09:59 AM
That's actually pretty awesome. I didn't think of all the stuff it would accomplish in just one movement. That would be great to use so I wouldn't have to hold up the whole gym to do shirt, then boards. How do you feel when the bands come off? Does it screw with your technique much?

bencher8
09-01-2009, 01:54 PM
Its a good movement, it does a lot.....

Yea, the technique does get messed with at times. I change between 3 brds straight weight, rev band, and 4 brd/2 brd work with chains or bands. I do those mostly..in a 3 week mini cycle and then a raw deload and start over again....

I try to switch back and forth with straight weight and accomodating resistance, to try and keep it from affecting my technique too much..

bencher8
09-01-2009, 02:02 PM
Back Day

Rack Pulls(mid shin)
315x5
405x3
500x3

Lat Pulls(mm band)
300x3x10

Db Rear Delts
35x10
45x10
55x8

Straight Arm Pulldowns
150x3x10

DB Rows
120x3x10

45 Back Raise
BWx3x15

hammer curls/abs/stretching

Barbaccio
09-01-2009, 05:33 PM
Thanks Paul. One of the reasons I'm really glad I moved over here is to pick up stuff like this. Gonna give my training partner a call and go over it with him a bit and probably implement something like this. I'm hoping it'll save my shoulders a little bit rather than the progressively heavy 3-rep weeks I've been doing.

Great training today too! Those Lat Pulls are nasty and I freaking LOVE straight arm pulldowns. Those things blow my lats up!

bencher8
09-02-2009, 10:19 PM
DE Bench

dynamic warmup
elliptical 10 min
sldl 3x10

DB Bench
70x10
80x10
90x10
100x2x10

Key Press
75x3x10

Pec Deck
130x3x10

Panora Pressdowns
80x3x10

stretching 10 min

Wasnt quite recovered from my ME day, so I took it kinda easy. Just did some reps with the DB's. Nothing real hard or special.....

NickAus
09-02-2009, 10:40 PM
[QUOTE=bencher8;2202389]I think you are right Travis....my upper back needs more work. One of the bad things about my training lately has been that I have been missing one of my back workouts almost every week. I also need to go with heavier exercise on that day. Today will be the first day of getting that day in from now on...QUOTE]

Hey Paul do think i should do two upperback days?
Right now I'm only doing one.
Thanks!

bencher8
09-04-2009, 02:41 PM
I think what you are doing now is prolly good enough Nick. Maybe in the future you can experiment with it, but you are making outstanding progress with what you are doing...

I usually have a heavy back day and a light one. More volume than normal on both, but the light one is just for reps and trying to put mass on my back...

NickAus
09-05-2009, 11:03 PM
I think what you are doing now is prolly good enough Nick. Maybe in the future you can experiment with it, but you are making outstanding progress with what you are doing...

I usually have a heavy back day and a light one. More volume than normal on both, but the light one is just for reps and trying to put mass on my back...

Yep I thought you may say that just had to check with you, I will keep it as is like you said.
Pleased you are benching big again!
Can't wait to hear you have done some crazy numbers on reverse bands like 1300+.
Happy anniversary mate!

bencher8
09-06-2009, 06:49 PM
thanks nick!

ME Bench
warmed up to 225x2x5

2 Brd(unequipped, band)
225+(75)x5
315+(75)x3
405+(75x1

2 Brd(equipped, bands)
405+(200)x1
500+(200)x1
545+(200)x1
675+(200)x1
765+(200)x1

DB Bench
60x3x10

Rolling DB Tri Ext
35x3x15

Decent day. Not a PR, but inching closer. Each week I have been increasing the weight. Trying to get my CNS back in shape for moving this kind of weight. Its coming around....

Next week is a deload..some unequipped benching is up..not sure what exercise yet, but I will figure it out when I get closer..

Travis Bell
09-06-2009, 06:54 PM
Alright. You've got me curious now. I'm wondering what I could hit off 2brds with doubled purples

765 with bands is stupid sick Paul.

Have a feeling I'm getting my behind handed to me AGAIN in TN LOL. Least I'll be there to watch though.

I think I did doubled purples once (they add about 200 at the top) or maybe it was two sets of doubled monster minis off my chest and I think I worked up to 495 or something (equipped lol)

Your lockout is just nuts right now

bencher8
09-06-2009, 11:10 PM
I wouldnt think of doing quaded minis on floor press either though lol

The 765 wasnt fast like usual, but it got locked...

I would bet that your past the 495+200 now....dont go doing it to regular though, your lockout will get too strong...wait till after dec at least lol

bencher8
09-08-2009, 12:01 PM
Back Day

Lat Pulls(mm band)
200x10
250x10
300x8

DB Rear Delts
45x10
55x10
60x8

Straight Arm Pulls
140x10
150x10
180x10

Hammer Rows
4 platesx3x10

SLDL
225x3x10

45 Back raise
BWx3x15

Legs
ext. 3x10
curls 3x10

hammers/shrugs

stretching
10 min

bencher8
09-09-2009, 01:56 PM
DE Bench

Dynamic warmup
elliptical 6 min
bw squats 3x5
sldl barx3x10

Bench(mm band)
185+(50)x3x3 CG
225+(50)x4x1 Reg Grip

Key Press
50x10
70x10
80x10

DB Flys
30x3x15

incline Tate Press
45x3x10

Thats it. This session kinda sucked. I had softball clay on the bottom of my shoes and couldnt get any leg drive cause my feet kept slipping, so my benching wasnt up to par speed wise.

I also had to listen to these 2 guys benching next to me. The guys were working out together and were talking about some girl who still loved him or some sh1t. All I could think of was "who the hell sits there and talks about this kinda sh1t with another guy and especially when working out?" I had to leave since I could feel my test levels dropping the more I was exposed to this crap lol

bencher8
09-13-2009, 07:57 PM
ME Bench

Floor Press(unequipped, quad minis)
225x5
315x3
365x1
405x1

Floor Press(same setup as above)
135x10
225x2x10

DB Press
80x3x10

Tate Presses
60x3x10

That was it. Tried the quad minis today. Believe it or not, I have never done this exercise. I will start incorporating these into my routine on a regular basis now...more than likely on my raw deload days. I think these will help my lockout power and overall arm strength. I am weak on them right now, but I will catch travis soon lol

Travis Bell
09-13-2009, 08:17 PM
Geeze 405 on your first time with them??

That's crazy impressive Paul. I think the first time I did these I got like 365 or less. My pr right now is 435 I think so you're not far off from me.

NickAus
09-13-2009, 08:24 PM
Nice work Paul!
I really liked the QUAD MINI floor press lol.

Ben Brizendine
09-13-2009, 09:22 PM
Great log Paul. Subbed.

bencher8
09-14-2009, 08:57 AM
thanks guys..it was a different exercise. The tension wasnt as bad as I thought it would be. Hopefully I can get stronger on these after some time doing them. I think they will increase my raw power. I was worried about doing them as I usually tweak my shoulder when I do FP, but I only felt it once on the first rep with 315. I have to catch travis..

Travis, what is the WSB record for this exercise? Prolly Mike or Nick have it.

Travis Bell
09-14-2009, 09:06 AM
I don't think they were actually doing these a ton when Nick was still training here.

I know Kenny's best was somewhere around 675 or something stupid like that, with straight weight though

I would imagine George would know, I'll ask him next time I see him. George remembers everyone's PRs LOL

bencher8
09-14-2009, 12:33 PM
hmm...yeah, I thought Kennys was around 625 or so, but I could be wrong. I though Mike or Nick beat his with straight weight. I did a 635 when I was there with straight weight and George said that was the record at the time, but like I said, I thought one of those two beat that...

Isnt it funny how George remembers all that stuff lol I had the raw record there for bench until George beat it with his 625. I handed that off to him and after I said I should have windmilled the handoff lol Does nicks 650 or 675(whatever it is he did) count as a WSB bench or was that after he wasnt there anymore?

bencher8
09-16-2009, 12:40 PM
DE Bench

dynamic warmup
elliptical 7 min
sldl barx3x15
bw squats 3x5

DE Bench
185x3x3
225x6x1
185x3x3 CG

Rope Tri Pushdowns(mini band)
80x3x10

Pec Deck
130x3x15

Key Press
80x3x10

Travis Bell
09-16-2009, 03:39 PM
hmm...yeah, I thought Kennys was around 625 or so, but I could be wrong. I though Mike or Nick beat his with straight weight. I did a 635 when I was there with straight weight and George said that was the record at the time, but like I said, I thought one of those two beat that...

You may be right.

If you had the record back then, I expect you still have it actually.

when the gear stuff exploded on the market, there was a big shift in the gym where the bench training got a little muddled as they all figured out how to train for it.

As a result the raw strength kinda dropped off for awhile for a lot of the guys.

Now it's starting to kinda come back as we've figured the shirts out (at least a little LOL) but the raw strength is comming back, albeit not nearly to the level it was back then


Isnt it funny how George remembers all that stuff lol I had the raw record there for bench until George beat it with his 625. I handed that off to him and after I said I should have windmilled the handoff lol Does nicks 650 or 675(whatever it is he did) count as a WSB bench or was that after he wasnt there anymore?


Yeah I think we all consider Nick's bench as the best at WS.

LOL you aren't kidding. George remembers everything. He can remember people's PRs from waaaay back.

NickAus
09-16-2009, 09:53 PM
Love reading about you guys at WS PR's!
Great read, it would be really good if you guys could post a comp for everyone to post there numbers like a purple band 2 board shirt comp for example would be fun.
Thanks and good lifting!

bencher8
09-20-2009, 06:18 PM
ME Bench
warmed up to 315x2x3

4 Brd(unequipped, sw)
405x3
455x3
500x3

1 Brd(equipped, sw)
675x1 NT
725x1
815x1
875x1

DB Bench
80x3x10

Rolling DB Tri Ext.
40x3x10

It was freakin hot in the gym today! We had 11 guys training together(usually 5-6 guys) and the AC in the gym above us wasnt on, so it was wayyy hotter than it has been. The last one at 875 was still easy, but didnt want to go again, I was a wuss...after training I wished I had pushed for one more lift. Next week I will push it a little higher on the 2 brd. Then I have a rev purple full rom and will be done training for the exhibiton lift and will start training for a meet in Nov or Dec.

Got the gripper pads in for our benches today. Got the brds cut for it and they will be on the bench for next sundays training....

NickAus
09-20-2009, 07:00 PM
Your sure got back into the heavy shirt benching fast!
Well done, I'm right behind you though-350 behind ha ha.

bencher8
09-22-2009, 04:06 PM
Back Day

Lat Pulls(mm)
250x2x10
300x2x10

CSR
6 platesx3x10

DB Rear Delts
45x2x10
55x2x10

Hammer Rows
4 platesx3x10

SLDL
225x3x10

45 Back Raise
BWx3x15

Shrugs/hammers/abs

Legs
ext 120x3x10
curl 3x10

stretching 15 min

bencher8
09-23-2009, 01:51 PM
Dynamic warmup
elliptical 10 min
sldl barx3x15
bw squats 3x5

DE Bench(unequipped, mm)
185+(50)x3x3
225+(50)x5x1

Key Press
80x2x10
90x2x8

Cable Pec Flys
35x3x15

My motivation was low for this training day. I need to change up my DE day with some different resistance or something, but I dont have any way to change it as I train at a local Y by myself on DE bench. Maybe just skip it next week or something. The only upside is when I have a bad De day I usually have a god ME day lol

Just got a Monolift for the gym. Pretty excited by that. A few different bars and some accessories and we will be fully equipped! SSBB is getting bigger and bigger....

bencher8
09-27-2009, 05:20 PM
ME Bench
warmed up to 315x2x3

4 Brd(unequipped, band)
405+(100)x3
425+(100)x3
475+(100)x3

2 Brd(equipped, straight weight)
705x1
815x1
875x1
965x1

DB Bench
60x3x10

Pretty good lifting today. My partner did his opener for SPF worlds next weekend. Hit it good. I had the best technique today. I have been doing this for a while and I guess I am just realizing that when I get close to touching, I should go straight down into the shirt instead of going lower. Rob has told me this a few times, but I am hard headed lol

The 965 was easy, I prolly could have hit a PR with over a grand, but I have that exhibition lift in 3 weeks...trying to peak for that. I needed a good training day after seeing my Noles, get pecker slapped by South Florida.....

Also gota Monolift coming for SSBB. Pick it up at the meet next weekend! Will be cool to have that in there....have a place to hang my bench shirt lol

NickAus
09-27-2009, 05:59 PM
Awesome lifting Paul, you got the weights back up so dam quick!

MarcusWild
09-27-2009, 11:21 PM
I was going to ask why you were getting a mono, but now I see, haha. Great work on the 2-bd.

Travis Bell
09-28-2009, 05:24 AM
Sick 2brd work Paul

vdizenzo
09-28-2009, 05:42 AM
Awesome, you are gonna use the monolift to bench! Nice numbers by the way.

bencher8
09-28-2009, 08:36 PM
The bad thing is I had a vid cam and gave it to the guy and..... nothing...I guess he couldnt figure out how to hold a button down lol

bencher8
10-01-2009, 09:18 PM
Dynamic warmup

elliptical 6 min
sldl barx3x10
bw squats 3x5

DE Bench

DB Bench
50x3x12
60x10
70x10
80x10
90x10
100x10
120x2x10

Band Tri Pushdowns
70x3x15

Incline DB Press
70x3x10

Key Press
70x3x10

Laid off the band speed bench today. I felt beat up from sundays workout still. I dont know why it was taking me so long to recover, but I felt beat up still. Decent workout...needed a break from regular de bench...nothing special going on.

bencher8
10-06-2009, 08:02 PM
Back Day

Lat Pulls(mm band)
200x10
250x10
300x10

DB Rear Delt Flys
40x10
50x10
60x8

Bent Over Rows
315x3x8

mm band pull aparts
mmx3x25

45* back raise
bwx3x15

Legs
ext 3x10
curls 3x10

stretching
10 min

Travis Bell
10-07-2009, 03:33 AM
Contrast showers always work really well for me when I'm feeling beat up.

Man I suck at bent over barbell rows. Always feel like I can't breathe while doing them.

Actually because my arms are shorter, it's harder for me to get in the proper position, so I'm actually working harder than you.......LOL!!! (i'm kidding...)

bencher8
10-07-2009, 02:22 PM
dynamic warmup
elliptical 7 min
sldl barx3x15
bw squats 3x8

DE Bench(unequipped, mm band)
185+(50)x2x3
225+(50)x6x1
185+(50)x2x3 CG

Rolling DB Ext.
45x3x10

Pec Deck
130x3x12

Incline DB Press
70x3x10

Key Press
60x3x10

stretching
10 min

Setup was pretty good today. I did a little more on the warmup and it seemed to help me get locked in faster. Bar speed was good, not great. I felt pretty good, except my right elbow is hurting some. I prolly benefited today from not training on sunday(since I was at the meet), but that wont help me when it comes to the exhibition. Its 2 weeks out and last sun was gonna be my last training day for it, but the meet was up. So, now I am not sure whether I should shirt up this sunday or just go raw and let things fall where they may. Not 100% prepared for this lift, but I rarely am lol

THE BRUTE
10-07-2009, 08:54 PM
it was good talkin to you the other nite bro. i posted up my log here again...good to see your still healthy..and in one piece...LOL!!
TB

lil' power
10-08-2009, 06:29 AM
Paul, can't wait to meet you next weekend and hear all the ooohs and ahhhs when you're pushing those weights!

bencher8
10-08-2009, 10:29 AM
curt, still in one piece..for now anyway.

lil power, I will have a booth set up as well, so make sure to come by and say hi! see ya there!

Travis Bell
10-08-2009, 11:19 AM
Where is this Paul Key gala taking place?

bencher8
10-09-2009, 10:30 AM
I am doing an exhibition lift at an regional Expo in Knoxville. The Expo is on Oct 16-17. I am gonna have a booth set up there as well. Just an opportunity to get a little exposure in the area. Hopefully it works out well. I have a few ideas about increasing powerlifting exposure at this expo and the state.

This is the website: www.easttnsportsexpo.com

I am under exhibitions, along with some others...try and push a 900 bench. Maybe I can get it done this time lol

Travis Bell
10-09-2009, 10:31 AM
Nice work man! That's great. That will be a really great opportunity to get the name of your gym out there as well.

MarcusWild
10-09-2009, 11:19 AM
Wait, the band tensions you posted in Travis' log are with the band under the bad of the Forza and not under the bottom support of the Forza? We've been putting them under the bottom support which would mean we have quite a bit more tension than we thought.

bencher8
10-09-2009, 03:26 PM
man, I must have really messed up how I worded that post, cause I meant the opposite lol

all those measurments were taken with the band anchored under the bottom support of the forza, also those are the tensions each band. It was also measured at my lockout, so those tensions may vary a little bit...

MarcusWild
10-10-2009, 04:10 PM
OK, that makes sense. Thanks.