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Ben Brizendine
08-28-2009, 01:46 PM
Iíve been competing for 3 years now. Iíve lifted full power in the past but back issues have sidelined my deads for awhile. Iím saving up for a Rev Hyper that Iím convinced will improve my situation, but until then Iím doing what I can and focused on my bench for now.

Iíve been lifting wt's now for 4 years following many years of competing in wrestling for the all army team and a local club. Iíve also done a little MMA and basically just enjoy competing in general.

Iíve been really enjoying the PL style training and have repaired several long standing injuries thru training.

Being new to this whole thing I realize I have allot to learn and welcome any advice anyone can offer.

Iím just coming off a bench only comp last week. The wt cut sucked as always. And I missed my opener. But I put a new shirt on for my 2nd and 3rd and ended up with 662@198. At the comp I learned several things I need to work on so Ill be incorporating paused sets and a new shirt setup in the next 2 months to get ready for WABDL worlds.....

Ben Brizendine
08-28-2009, 01:51 PM
Normal Warm up. (Bies, tries, cuff and grip)

BB Bench (all sets alternating 3 hand possitions)
135 x 45 x 2
add blue band
135 x 3 x 3
add 2nd blue
135 x 3 x 3
add green band
135 x 3 x 6

Tate's
60's x 10 x 3

JM's (Db's)
60's x 10 x 2

Chaos DB's (Hang a DB from a blue band. grip the band and do seated shoulder presses)
60's x 10
75's x 8 x 2

Timed DB's (2minute sets)
55's x 3

BW 215, Felt great to get on a band cycle again. I feel great concidering the wt cut last week and the comp last saturday.

Travis Bell
08-31-2009, 10:06 AM
Holy band tension Ben!

Two blues and a green? Were these choked or doubled?

Ben Brizendine
08-31-2009, 10:12 AM
Holy band tension Ben!

Two blues and a green? Were these choked or doubled?

Ha ha, Really choked is the answer I think. Heres a video from a few months ago. Im a band whore. I use them allot. For DE day we alernate 3 hand possitions. Narrow is pretty tough.

3Z6SVSVxWbo

Ben Brizendine
08-31-2009, 10:10 PM
ME Bench - 3bd week

Good warmup (Bies, tris, grip and cuff)

BB Bench
135 x 45 (2 hand poss)
225 x 10
315 x 6
405 x 2
Add 3 bd
515 x 3
Add SP 46 super Katana (New shirt)
605 x 5
695 x 2
785 x 1
835 x 1 (PR)
855 x 1 (PR)

Team Highlight Video.
OZzf9Rdl7E8

BW 208 - Good night. I wish I had time to hit a little more tries and rear delt. Ill get it tommorow with shoulders.

Ben Brizendine
09-02-2009, 09:48 PM
Work has been crazy the past few days so I missed tuesday (normal upper ansilary day) Went in tonight to catch up. It was probly for the best though as my elbows were a little sore. I think I need to start getting serious about my grip again. Ive slacked off the past couple months and now I think Im paying for it with the PR's.

Good warm up. (20 sets grip, DB curls, Kennelly DB's, Pull downs)

Seated Hammer Strength iso military. (wt is per side)
3 plates x 20 x 2
4 plates x 10
5 plates x 8 x 2

Last year was the last time I went strait wt on these. In the mean time we've been doing them with bands only. So now coming back and seeing the gain is nice. Last year I was at 4 plates x 4.... So nice gain.

DB Shrugs SS with kettle bell lateral raises.
100's x 25
125's x 15
150's x 10 x 5

Kettle bells x 10 x 6

Fast session done in an hour.... BW 207. Hope Im not to sore for DE Bench tommorow....

Brian Hopper
09-03-2009, 07:53 AM
Damn that was some crazy benching in that video.

Ben Brizendine
09-03-2009, 09:43 PM
Damn that was some crazy benching in that video.

Thanks Tank. I think the training is going pretty good.

DE Upper

Normal Warm up. (Bies, tries, cuff and grip)

BB Bench (all sets alternating 3 hand possitions)
135 x 45 x 2
add blue band
135 x 3 x 3
add 2nd blue
135 x 3 x 3
add green band
135 x 3 x 3
add 2nd green band
135 x 3 x 3 (This was a little too slow at the top)

Tate's
60's x 10 x 3

Kennelly DB's
70's x 6 x 3

Trisep death
135 + green band (to failure full range then off a 3 bd to failure again, rev grip)
30/10 x 3

Schwabe on the smith rack
405 x 15
495 x 5 x 2

BW 207, good night! Feeling great.

larsen540
09-04-2009, 12:45 PM
Nice work Ben

Ben Brizendine
09-04-2009, 01:10 PM
Nice work Ben

Nice, Look out Larsen is here. Now we will see some benching. Let em know when you get your log started bro. Then Ill let Travis know.

Welcome bro.

john bernor
09-05-2009, 03:44 PM
awesome work,,sick band tension,,whats ur next meet?? GOD BLESS

Ben Brizendine
09-06-2009, 11:55 AM
awesome work,,sick band tension,,whats ur next meet?? GOD BLESS

Thanks John. WABDL Worlds is next in 8 weeks. Going to finally get the 700.

Ben Brizendine
09-08-2009, 10:14 PM
We changed the schedule to better accomodate everyones work schedule. So from now on we will go de/re upper on wendsday and ME on Saturday. Im thinking this will help us be better prepared for comps as they normally fall on Saturday.

Takeing it really easy on tuesdays and just try and focus on my weaknesses. For now that means grip and rear delt....

20 sets of grip work

Band snatches.
green band x 6 x 6
blue band x 1 Holy ****. I think I strained my calf i was pushing so freeking hard. I tried 3 times and got 1. Pretty funny.

Pull downs x 10 x 3
Dips x 25
Band pull aparts x 10 x 3 (Green)

DB shrugs
100's x 25
125's x 15
150's x 10
175's x 10
200's x 10

BW 206 looking forward to last day on this DE cycle of bands tommorow.

Ben Brizendine
09-09-2009, 08:39 PM
DE Bench

Normal Warm up. (Bies, tries, cuff and grip)

BB Bench (all sets alternating 3 hand possitions)
135 x 45 x 2
add blue band
135 x 3 x 3
add 2nd blue
135 x 3 x 3
add green band
135 x 3 x 9

Unsupported seated overhead lockouts. (3-5 second pause at the top) (ll put a vid up in awhile)
green band x 5
add 135 x 3 x 3
315 x 3 (straight wt just for fun)

Rear delt circuit
high band pull apart's (green band) 10 x 5
incline bench rev fly's 10 x 5

Trisep circuit
one arm push downs 10 x 3
Dips 20 x 3
Straight arm pull downs 15 x 3

BW 207, going to be sore tomorrow.....

Ben Brizendine
09-10-2009, 11:09 AM
Seated unsupported lockouts
niMgAzV0ZZo

Brian Hopper
09-11-2009, 07:44 AM
Seated unsupported lockouts
niMgAzV0ZZo

That first one with the bands looks crazy.

Ben Brizendine
09-12-2009, 07:54 AM
That first one with the bands looks crazy.

We just added that one a few weeks ago. The unsupported part is the key. It hits the middle back and cuff really well... Give it a try!

Ben Brizendine
09-12-2009, 07:30 PM
It was an ok day. I am really burnt from the DE day on Wendsday. My shoulders and chest are fatigued. At the heavier wt's especially I was out of gas. The plan is to come off bands next DE day so that should help.

Great warmup

135 x 45
225 x 10
335 x 3
Add 2 bd
425 x 3
515 x 3
Add 46 SP super katana
625 x 3
715 x 2
805 x 1
805 x 0 bad lockout on the right side. Just no drive.

KPVVYtIF0t8

BW 206, a little sauna and called it good. Ive got to start eating more and get more sleep.

Brian Hopper
09-13-2009, 03:07 AM
805@206 is crazy, good job!!!

Ben Brizendine
09-13-2009, 02:23 PM
805@206 is crazy, good job!!!

Thanks Tank. I hope to be able to get that clean by January. Still a long way to go.

I was looking back over that video and I think I missed that lst rep because I just loosened up for the last 4" of the descent. I should have just stayed tight and had a slow even decent. I was getting pretty tired by that point though....

Brian Hopper
09-13-2009, 07:19 PM
When I'm in gear, I always have a slow decent. I'm always afraid that I will mis-groove or lose my tightness. Wether you think you missed it or not, just to be able to handle that kind of weight at such a low BW is very impressive.

NickAus
09-13-2009, 08:07 PM
805@206 is crazy, good job!!!

I agree, that is massive!

Ben Brizendine
09-15-2009, 10:40 AM
When I'm in gear, I always have a slow decent. I'm always afraid that I will mis-groove or lose my tightness. Wether you think you missed it or not, just to be able to handle that kind of weight at such a low BW is very impressive.

I hear ya. I think that is the key. Ive been playing with the 8's for several months now. just want to hit that clean everytime now! It will come. Thanks bro.


I agree, that is massive!

Thanks Nick.

Ben Brizendine
09-17-2009, 09:20 AM
Still getting used to the schedule and trying to figure out hat I should be working or even what days I should be going on. Im thinking maybe this

Monday - ME/DE lower
Wednesday - DE upper
Thursday - Shoulder / Back / Grip
Saturday - ME upper

Then depending on how my back is doing Ill change the shoulder day to a second lower.

I did everything with no straps today. Wanted to test my grip and just see where Im at.

DB shrugs
100's x 20 x 5

Tbar rows
4 plates x 20
5 plates x 10
5 plates + 25 x 8
6 plates x 6 x 3

Wide grip pull downs
up to the stack (300) x 6 x 3

A little rear delt... Good day over all. Short and sweet.

Ben Brizendine
09-17-2009, 03:30 PM
Good warm up.

BB bench - First week of Crazy DB's
135 x 45
add 60lb db's
3 x 9 - very light and easy....

Seated overhead lockouts on the smith (hold for 3 seconds at the top)
add double green's (maybe +120 at the top)
135 x 10
225 x 5
275 x 5
335 x 5 x 3

Band Snatches
Green x 8 x 5

Seated crazy DB's
RYW27CgpdSk

60's x 10 x 5

BW 215, CRAP! Ive been eating allot more obviously. Ill clean it up.

Ben Brizendine
09-19-2009, 10:33 PM
ME Bench

A really good day. Started working the pause. basically 5 weeks out from WABDL worlds. Im a little fat but feel great.

Good warm up, A little extra rear delt in between sets to loosen up the back.

BB Bench
135 x 45 (3 hand poss)
225 x 15
315 x 7
Add 1bd
495 x 3
495 x 2 (suprising, my raw is going up)
add SP 46 super katana
605 x 3
695 x 2
765 x 1
745 x 1

GO6jR2yV-CA

Incline bench
315 x 7
405 x 1
455 x 1

A few trisep sets.

All the sets were really clean and pretty fast. I didnt go up to a max because now I will just go up to a wt that I want to hit in the comp and then get sets there. That will give me a chance to deload before ramping up.

Brian Hopper
09-19-2009, 10:50 PM
Good warm up.

BB bench - First week of Crazy DB's
135 x 45
add 60lb db's
3 x 9 - very light and easy....

Seated overhead lockouts on the smith (hold for 3 seconds at the top)
add double green's (maybe +120 at the top)
135 x 10
225 x 5
275 x 5
335 x 5 x 3

Band Snatches
Green x 8 x 5

Seated crazy DB's
RYW27CgpdSk

60's x 10 x 5

BW 215, CRAP! Ive been eating allot more obviously. Ill clean it up.

I really like those seated crazy DB's, I might have to give those a try.

Brian Hopper
09-19-2009, 10:57 PM
ME Bench

A really good day. Started working the pause. basically 5 weeks out from WABDL worlds. Im a little fat but feel great.

Good warm up, A little extra rear delt in between sets to loosen up the back.

BB Bench
135 x 45 (3 hand poss)
225 x 15
315 x 7
Add 1bd
495 x 3
495 x 2 (suprising, my raw is going up)
add SP 46 super katana
605 x 3
695 x 2
765 x 1
745 x 1

GO6jR2yV-CA

Incline bench
315 x 7
405 x 1
455 x 1

A few trisep sets.

All the sets were really clean and pretty fast. I didnt go up to a max because now I will just go up to a wt that I want to hit in the comp and then get sets there. That will give me a chance to deload before ramping up.

Good job Ben, some nice lifting!!!!

Ben Brizendine
09-21-2009, 08:51 AM
I really like those seated crazy DB's, I might have to give those a try.

I do like them. Seems allot easier on the joints. Funny though. I was doing them by just gripping the bands and I broke the middle nuckle on my middle finger. So maybe dont do that.


Good job Ben, some nice lifting!!!!

Thank you sir! It did feel like a great day. Not to taxing and really feeling good in the mid 7's. Im thinking Ill just go up to that and try for long pauses and maybe even reps till worlds. Id love a 725 second at the comp.

Ben Brizendine
09-21-2009, 11:28 PM
Squats with training wheels....

So the back is feeling well enough to ease back into squats. My plan is to do a month in the Smith rack to test it out a little. I also like reverse bands to get a little progressive resistance. At the top you get most of the wt at the top and maybe -200 at the botom.

All sets raw, no belt or wraps.

Green band Pull thru's x 10 x 5 SS

bar x 20
135 x 20
225 x 10
315 x 10
Add rev tension green band
405 x 10
495 x 10
585 x 6
635 x 5

Im going to be sore.....

BW 215

Ben Brizendine
09-24-2009, 12:29 PM
So I havent been able to sit down for 2 days. I guess the squats worked.

DE Bench

Picking it up a notch exch week for the next 3 then deload before WABDL worlds....

Good warm up.

BB bench - First week of Crazy DB's
135 x 45
add 70lb db's
3 x 6
add 80lb db's
3 x 3
add 90lb db's
3 x 3
add 100lb db's
3 x 3 Heavy and super hard to hold my breath for a ll 3 reps...

Rear delt circut (SS)
Band Snatches
Green x 10 x 3

Pull apparts (3 starting poss)
30 x 3

Incline rev flys, palms back and arms straight.
10 x 3

A good night. Joints feel taxed and rear delts are fried.

BW 214, A little better.

Ben Brizendine
09-26-2009, 04:30 PM
ME Bench

4 weeks out. every rep with a good pause and no one touching the bar.

Good warm up, A little extra rear delt in between sets to loosen up the back.

BB Bench
135 x 45 (3 hand poss)
225 x 15
315 x 5
Add 3bd
415 x 3
465 x 3
add SP 46 super katana
605 x 3
695 x 2 x 4 really 1.5 reps for 4 sets.... Still most sets were pretty good.

Ben Brizendine
09-26-2009, 11:48 PM
A few shots from ME Bench.

yUD4FwtItLs

Brian Hopper
09-27-2009, 08:15 AM
Some solid benching Ben, good job!!!

Ben Brizendine
09-29-2009, 11:44 AM
Some solid benching Ben, good job!!!

Thanks bro. That pause is a bitch for reps.....

Squats with training wheels....

So the back is feeling well enough to ease back into squats. My plan is to do a month in the Smith rack to test it out a little. I also like reverse bands to get a little progressive resistance. At the top you get most of the wt at the top and maybe -200 at the botom.

Green band Pull thru's x 10 x 5

SLD
155 x 10 x 5

Kettle Bell swings
25 x 10 x 3

BB Squats in the smith
225 x 10
315 x 10
Add rev tension green band
405 x 10
495 x 8
545 x 3

Went to 90 degree this week. Felt good!

Blue band Pull thru's x 5 x 5

BW 208, 20 minutes sauna.....

Ben Brizendine
10-01-2009, 07:29 PM
No Warmup

BB Bench
135 x 45
225 x 15
325 x 6
add 4" Foam
425 x 3
475 x 3
Add SP Super Katana 46
605 x 2 (Crappy press totally out of possition, The foam threw me way off.)
Remove foam and add 2bd
715 x 2
Mark helpped me really jack the shirt way more than Ive ever been able to. It felt great but the groove was a little different. Overall I liked it.
765 x 1

Really fun night, Huge group with lots of energy.

Travis Bell
10-01-2009, 07:39 PM
Awesome Ben! Now, are you still wearing a single ply shirt or is this a double?

Ben Brizendine
10-01-2009, 08:47 PM
Awesome Ben! Now, are you still wearing a single ply shirt or is this a double?

Single. Im planning on training multi after worlds (WABDL) Then hit some multi meets next year....

And thanks bro.

Ben Brizendine
10-03-2009, 05:22 PM
Im starting to feel a little beatup today. This was my 3 heavy day in the last 10. So Im going to slowdown and take it a little easier this week.

Short Warmup

BB Bench
135 x 45
225 x 15
315 x 6
add 2bd
405 x 3
Add SP Super Katana 46
495 x 6
585 x 3
635 x 2

All sets with a good pause and fast presses.

BW 210

Ben Brizendine
10-03-2009, 08:01 PM
Team Video

GKHQTxp2Nw8

Ben Brizendine
10-06-2009, 04:43 PM
Standard Warm-up (Grip/Bi's/Tri's)

Band Snatches w/Pull Aparts
Green band: 8 x 5 sets

DB Shrugs
125 x 10 x 2
150 x 8 x 5

Front Lat Pulldowns
158 x 10 x 3

Brian Hopper
10-06-2009, 09:17 PM
Standard Warm-up (Grip/Bi's/Tri's)

Band Snatches w/Pull Aparts
Green band: 8 x 5 sets

DB Shrugs
125 x 10 x 2
150 x 8 x 5

Front Lat Pulldowns
158 x 10 x 3

Man, you took it easy tonight!!!!

Brian C
10-07-2009, 07:57 AM
Yo Ben, some really hardcore work in here bro. Simply amazing bench for a 198er in a single.

Ben Brizendine
10-12-2009, 04:10 PM
Man, you took it easy tonight!!!!

Ha ha, thanks bro. I hope it looks that way on the platform...


Yo Ben, some really hardcore work in here bro. Simply amazing bench for a 198er in a single.

Hey thanks Brian. It is fun. Im looking forward to multi ply next year!

How do you like the APEX? I was wondering about that shirt. Ill check out your log bro.

Ben Brizendine
10-12-2009, 04:11 PM
Standard Warm-up

BB Bench
135 x 30 (3 hand positions)
add 100lbs of chains
185 + chains for 3 sets of 3 reps (3 hand positions)
225 + chains for 6 sets of 3 reps
275 + chains for 3 sets of 3 reps


A little wore out. Everyone in the house has been sick. I think Im just fighting it....

Ben Brizendine
10-12-2009, 04:29 PM
Good warmup

BB Bench
135x30
225x15
315x8
425x3
shirted up single ply katana
Add 3bd
545 x 3
Full Range
605x1
695x1
705x0 Very Close but just wore out

Smith Rack lock out shoulder press (Top 4"), Long pause at the top
315x5
405x5
475x5
525x5
585x3

Team Highlight Video

WFqlHVNoaFY

Good night! Felt ok, 2 weeks to go.

Brian C
10-13-2009, 02:18 PM
Sup Ben, I have a 48 and 50 Apex. Allen at APT is still trying to hash out the right sizing for the shirt and I tried both. The 48 fit really tight and well, but couldnt touch even 495 which was at my cusp. So I gave a 50 a try and it actually still fit pretty well and was able to get 455 to touch. I like the shirt, but I know a lot of guys are suspect of its ease of getting the shirt on(able to by yourself) and the also of the stiffness of the neck. So far though I realy havent heard a bad comment besides not being able to touch.

Brian Hopper
10-13-2009, 05:01 PM
Nice work Ben!

Ben Brizendine
10-14-2009, 09:32 AM
Sup Ben, I have a 48 and 50 Apex. Allen at APT is still trying to hash out the right sizing for the shirt and I tried both. The 48 fit really tight and well, but couldnt touch even 495 which was at my cusp. So I gave a 50 a try and it actually still fit pretty well and was able to get 455 to touch. I like the shirt, but I know a lot of guys are suspect of its ease of getting the shirt on(able to by yourself) and the also of the stiffness of the neck. So far though I realy havent heard a bad comment besides not being able to touch.

I know the material is thicker than a Katana. I wonder if the sizing is similar. I can get into a 46 Katana by myself and there is no way I could touch 500. In fact 600 is tough to touch in a new shirt. I think Ill contact them and see about a demo.

Thanks bro.


Nice work Ben!


Thank you sir. The countdown is on!

gatorman2k6
10-14-2009, 04:37 PM
Hey Ben, I noticed in your first video that you put the bands under your bench instead of using two bands. I have to set it up this way too, and I've been wondering about the tensions at the top. How you have them set up in that first video, do you know how much all the bands add? Right now, I have a mini, light, and average, but I'm going to get a monster mini too, so if you could give me an idea, that would be great. Paul told me what he thought, but he put his under the bottom support of the forza bench, so I think it would add more tension than mine would be. Thanks again, and keep up the good work because I'm always looking in here.

Coke
10-15-2009, 08:41 AM
Over the top with your lifts Ben, looking amazing in here.

Ben Brizendine
10-16-2009, 12:08 PM
Hey Ben, I noticed in your first video that you put the bands under your bench instead of using two bands. I have to set it up this way too, and I've been wondering about the tensions at the top. How you have them set up in that first video, do you know how much all the bands add? Right now, I have a mini, light, and average, but I'm going to get a monster mini too, so if you could give me an idea, that would be great. Paul told me what he thought, but he put his under the bottom support of the forza bench, so I think it would add more tension than mine would be. Thanks again, and keep up the good work because I'm always looking in here.
At the top it is allot. The way your buddy does it would be even more. The way we do it there is very little on the bottom and then because of the band size we use the tension at the top is crazy. Ive felt the best results this way though. You have to stay really tight to compleate the rep because your going to hit the wall about half way up if your not in the groove and have alot of speed built up.

Ive found that setup this way a 300lb bencher needs a single strong (Blue) band and a 400lb bencher can handle about a double strong band.

Allot of guys use much smaller bands but I dont feel the advantage as much that way.

Thnaks for stopping in bro.



Over the top with your lifts Ben, looking amazing in here.

Ha ha, thank Cocoa. I was just looking at your log. Really some great work your doing.

gatorman2k6
10-21-2009, 07:18 PM
Thanks for the answer. I've just been trying to find out how much my bands would add, but I wouldn't be using a strong at all. I'm not near a 300lbs bench, so I'd be using a light looped under my bench and I was just trying to figure out the tension. I guess I'm just going to have to use a scale and measure it.

NickAus
10-21-2009, 07:45 PM
Hi Ben, what band would you recommend for a 350 raw bencher 525 shirted?

Thank you very much.

Ben Brizendine
10-22-2009, 10:30 AM
Thanks for the answer. I've just been trying to find out how much my bands would add, but I wouldn't be using a strong at all. I'm not near a 300lbs bench, so I'd be using a light looped under my bench and I was just trying to figure out the tension. I guess I'm just going to have to use a scale and measure it.

I would go by feel more bro. Sometimes when you know exsactly how much something is you will sell your self short. Start with 135 on the bar and add the smallest band. Give it a shot then add more bands each wave or set untill you get to the right speed.


Hi Ben, what band would you recommend for a 350 raw bencher 525 shirted?

Thank you very much.

If your setting up like us then you should be working with a blue and a green at least. (#3 and #4 I think)

Are you useing bands right now Nick? Ill take a look at your log bro.

gatorman2k6
10-22-2009, 12:08 PM
Thanks Ben! I understand what you mean regarding the whole feel thing. I'll have to just tell myself that, because I'm more of a numbers guy, always wanting to know exactly where I'm at. Thanks again and good luck on breaking 700!

NickAus
10-23-2009, 05:17 PM
I would go by feel more bro. Sometimes when you know exsactly how much something is you will sell your self short. Start with 135 on the bar and add the smallest band. Give it a shot then add more bands each wave or set untill you get to the right speed.



If your setting up like us then you should be working with a blue and a green at least. (#3 and #4 I think)

Are you useing bands right now Nick? Ill take a look at your log bro.

No log Ben-not yet, not sure anyone would want to read it really.

I have been using bands for about 1.5 years, never tried the way you and Paul do them under the bench as my bench is in the power rack and would just lift.
I was going to try it by putting two heavy dumbells under the bench, should work.
I have two green bands but no blue plus all the small ones.

Thanks Ben.

Ben Brizendine
11-03-2009, 11:03 AM
Oh I think this will be a long one. If you like skip to the bottom and the video and results from worlds are there.


So I havenít posted in about 2 weeks I see. Looking back I think I better understand what was going on leading up to the comp. In the month before worlds the kids and wife were fighting off a pretty bad bug that has been going around Oregon. I didnít think much of it. I was taking a good supplement regime and felt fine. 1 week out from the comp I realized I was only 10 lbs over and had absolutely no appetite. I ate my last solid meal on Sunday and then just had protein shakes and liquids. The wt cut started on Wednesday and was a joke. On Thursday I made wt easy and ate as much as I could but felt really light. Friday before the comp I was 207. Gaining 9 back was pretty good considering.

I opened at 605 in my old shirt. I planned on going for my second in a new shirt I just got from Ken. I didnít figure I could touch less than 625 in the new shirt. I missed the opener at the top on the right side. I could feel there was an issue with my triesí, I tore it earlier this year but it had been fine until the last month or so. Now it seemed like it was really acting up. The wt felt fine. In fact looking at the video I was really sloppy with it. Went down really fast and went up fast until the last 2" on the right side.

But I stuck with the plan and went to 625 in the new shirt. It felt great, I touched a little low and the wt flew up.... Except the right side. I got within an inch and held it there. No lift.

So I figured I just touched too low. So I went up to 635 and same thing.

Now Iím freaking pissed. After I calmed down I went and checked my wt and was down to 206. So I decided to cut the 7.5 and compete the next day in Open. So I bundled up and hit the sauna. I made it within a couple hours and tried to go on an eating binge but there was just no way. I couldnít keep anything down and after 2 hours of sleep and the rest of the morning hovering over the jon I headed down tot he comp at 10.

I checked my wt and was surprised to see 196 on the scale. Iíve never competed so light. No idea how the shirt will fit. The triesí is hurting pretty good now too.

So I lowered my opener to 570. (I didnít think I could possibly touch anything lighter) And did a quick warm-up. Basically it went just like the day before, except I stayed at 570 and the last try the spotters had to save me.

All in all it was a great meet. I think it was the best I have ever been to. The people were really cool and there were some great performances.

I learned allot also. I see some real issues with my training and I think Iíve gotten lazy (or burnt out) in the past few months. So we will see some really positive steps to fix these issues over the next 5 months.

Goals: 3 years ago when I started lifting. I made a three year plan for my self and the milestones were 500 first year (got it), 600 second year (Missed by 1 month) and 700 3rd year (going to miss it by 3 months). So now time for new goals. I going to say 800 in single ply next year.

Video from Worlds.....

http://www.youtube.com/watch?v=eJZjaNurciw

Brian C
11-04-2009, 10:15 AM
Sorry to hear about the Tri problems Ben. Still extremely impressive work in a single. And a 800 single, that would be incredible.

scott rowe
11-04-2009, 11:13 AM
sorry to hear about the meet.

Ben Brizendine
11-10-2009, 11:45 AM
Sorry to hear about the Tri problems Ben. Still extremely impressive work in a single. And a 800 single, that would be incredible.
Thanks bro. I have allot to fix but I think I can do it.

Thanks again for checking in.


sorry to hear about the meet.

Thanks Scott. You always learn more from the screw ups right?




Just wanted to feel out the injuries.

Long warmup. Bies, tri's, cuff, grip. - Right tri is sore and inflamed. The tear is showing as a divit in the rear head. Im planning on some heavy band assisted work and ice as needed to compinsate for the damage and to reduse scar tisue buildup. My real concern is my left elbow. Ive felt some instability for the past couple months but without any pain. Now the pain in specific movements is sharp and intense. Ill pickup the grip work and some specific movements that will strengthen that area. Wide grip bench seems to hurt the worst so Ill focus on Medium and narrow untill it heals.

BB Bench

135 x 60
add #2 band
135 x 6 x 3
185 x 6 x 3

JM's with positive band tension
135 + #2 x 3 x 6

BW 201 - sucks, I need to get the wt back on. Way to lean right now.

Ben Brizendine
11-10-2009, 12:08 PM
Long warmup - Lots of bies, tries, cuff, Tates (holy crap this hurt the elbow, dropped to 25's and did sets of 30) Pull-ups...

4bd raw day. Nothing heavy and medium grip

135 x 45
225 x 10
add 4bd
315 x 20
405 x 10
455 x 3
475 x 3

Rev Band Tension JM's (#4 band)
315 x 10
405 x 3 x 3
455 x 2

BW 203

Brian Hopper
11-10-2009, 05:38 PM
Long warmup - Lots of bies, tries, cuff, Tates (holy crap this hurt the elbow, dropped to 25's and did sets of 30) Pull-ups...

4bd raw day. Nothing heavy and medium grip

135 x 45
225 x 10
add 4bd
315 x 20
405 x 10
455 x 3
475 x 3

Rev Band Tension JM's (#4 band)
315 x 10
405 x 3 x 3
455 x 2

BW 203

Nice work Ben!!!

Ben Brizendine
11-11-2009, 08:28 PM
Nice work Ben!!!

Thank you sir. Great things to come.

Work on my issues day....

Front raises, Grip work(20 sets), Kennelly's, pull ups and bies.

DB Shrugs
100's x 25
125's x 20
150's x 15
200's x 10 x 3

Some rear delt stuff....

Ben Brizendine
11-12-2009, 10:52 AM
Long warmup

Bies, tri's, Cuff, Grip (10 Sets), Dante Curls

BB Bench
135 x 30
225 x 10
Add #4 band
Add 3bd
135 x 3 x 3
Add 2nd #4 band
135 x 3 x 6
225 x 3 x 3

I wanted to limit the range of motion of my left elbow and still get under some tension. Felt really good.

Seated BB overhead lockouts (3 second pause at the top)
single #4 positive tension
Bar 5 x 5
135 x 3 x 3

Floor press
225 x 3 x 3

Seated French Curls
120 x 15 x 2

Pushdowns

Trisep Death
225 x 20/10

Great workout. Tons of energy and a good group.

Ben Brizendine
11-15-2009, 12:36 PM
This week we had an unusual thing happen. Adrian got a call from a cable tv show and they wanted to do a piece on him and the resent WR. So they came in and recorded a demo lift by him and I, Pete and Chris. We did DE bench the night before and were all a little tight. So we figured we would setup rev band bench and just go to 500 or somethng for some good footage. The bands mesured out at -225 at the chest and -185 at the top.

So that went like this... Everything was raw. Adrian did the same wt's but for reps and full range. Freeking monster.

315x10
405x10
495x5
585x3
Add 3bd
675x3
765x3
805x1

Crappy phone Video. When they air the show, ill get some better video.

Adrian 805 raw

YnO7xEuFC4s


So then the next day Adrian got a call from a local news chanel and it sounds like we will be doing the same thing this thursday. Should be fun.

Ben Brizendine
11-17-2009, 10:18 AM
ME Bench

Raw and very slow and easy. Hit a good 2 second pause on the bottom of all the board work...

good warmup. Grip, bies, tries and cuff.

BB Bench
135 x 45
225 x 10
315 x 5
add 3bd
405 x 3
455 x 3 x 5

BW 205. Moveing back up. Nice.

Brian C
11-18-2009, 09:06 AM
Really really impressive work Ben. And Adrian is just amazing. An inspiration for anyone in this sport.

Ben Brizendine
11-18-2009, 12:17 PM
Really really impressive work Ben. And Adrian is just amazing. An inspiration for anyone in this sport.

Thank you bro. I let him know you said that.

We have some cool stuff planned for the next year. He is even talking about cutting to 220. I said why? his records will only last till I go up. Ha ha.

Ben Brizendine
11-22-2009, 11:30 AM
DE bench

Long warm up. We had 2 more new members join up this week. That makes 4 in the past 2 weeks. Only 30% stick around for any period of time so we shall see. Im spending a little more time with them to get them up to speed with the system.

BB Bench (Three grips. Wide is feeling great. I think the rehab stuff is working)
135 x 45
add blue band (#4)
3x3
Add 2nd blue
Add 3bd
3x3
Add 2 greens (#3) and a light blue (#2)
3x3
185 x 3x3

Rev band JM's (-185 at the top and -225 at the bottom)
455 x 5 x 3

DB Floor presses
50's x 15 x 3

BB Floor presses
225 x 5 x 3

Good night - BW 205

Ben Brizendine
11-29-2009, 01:06 PM
ME Bench


Grip work

Normal warmup
Bench
135x30
225x15
315x5
405x1
Add 2bd
455x1
Add 46 SP Super Katana
545x3
Full range
585x1 smooth and easy.

Blue bands plus 225 2brd press
3x5 with long pause

Seated Iso Shoulder press
315x15
405x10
455x5

Seated dumbell presses with chaos bands
60'sx10x3

Seated shoulder press smith machine reverse bands green
315x20
405x10
455x6

BW 203...

Video comeing

Brian Hopper
11-29-2009, 04:24 PM
That 455 rev band JM press is sick, good job!!!

Brian C
11-30-2009, 03:17 PM
I am truely dumbfounded by your strength Ben. Just so impressive. Great work bro

NickAus
11-30-2009, 04:16 PM
Super strong stuff!!

Ben Brizendine
12-02-2009, 02:42 PM
I am truely dumbfounded by your strength Ben. Just so impressive. Great work bro

Thanks bro, Im just getting started. So much to learn....


That 455 rev band JM press is sick, good job!!!

I dont know if it is just me but I really like rev bands. Just seems easier on the joints. Weve been playing with a rev single band setup that is really good. Ill get some vids. Thank you Brian.


Super strong stuff!!

Thanks bro. Feels like Im on the up swing.


Monday (Whatever day)

10 sets of grip, Some Kennelly's, Dante's curls,cuff and rear delt.

DB Shrug's (2second pause at the top)
100's x 25
125's x 20
150's x 15
175's x 10
200's x 10 x 2

SS with #1 band snatches (sets of 10) and Green band pull thru's (sets of 10)

BW 203, damn it. I should be 215 right now.

Ben Brizendine
12-09-2009, 12:12 PM
Good warmup, Tri's, Grip, Rear Delt
135x30
225x10
315x3
Add 2bd
405 x1
Add 46 Super Katana
495 x 3
585 x 1, Really sucks. Felt like 800. My left elbow felt really unstable and shoulders were shot.
585 x 2 Screw it. Took the shirt off and cut it short.

RAW, full range.
405 x 1

I think Im just a little spent. This ME day was only 48 hours after a huge DE day and I was sore and just spent.

BW 201.... *****, Still just no appitite, must be still fighting it.

Priest
12-09-2009, 01:53 PM
nice work Ben

Ben Brizendine
01-06-2010, 01:37 PM
nice work Ben

Thanks bro! Happy new year to you guys.

So ive spent the past month fixing up some injusries form worlds and finally puting some wt back on the bar. Everything is feeling good and the stability is coming back. My plan over the next couple weeks will be to prep for the APF meet on the 23rd and then WABDL nationals in March. Here is some video from the past couple weeks. Also is a year in review that Larsen put together....

ME Bench Dec 26th.

PCZKfs8SYYI

ME Bench Jan 2nd.

STzU0GPvNfY

2009 in review

nx6B-MUQHRs


The only downside is I still havent been able to put any wt back on. Im still weighing 200 on most days. So I might cut to 181 for a meet or two this year. We shall see.

Ben Brizendine
01-11-2010, 09:09 AM
ME Bench

Good warmup, Tri's, Grip, Rear Delt, Bies and Cuff...

135x45, 3 hand possitions
225x10
315x6
Add 1bd, all sets with a long pause.
405 x3
455x1
Add 46 Super Katana
545 x 3
605 x 4 x 2

Highlight Video
gCkrnx3eTSw

The joints are feel really good. Very little pain in my left elbow and the right tri is feeling about 80%. I think Ill stay at 605 for reps and then just see what happens at the APF meet in 2 weeks. I guess one good thing is my wt. I was 199 before the workout tonight. So Ill go 90 Kilo's for the APF meet and will think about 181 for Nationals....

Ruff Riff
01-11-2010, 09:18 AM
AWSOME! Great vids!

Ben Brizendine
01-11-2010, 07:19 PM
AWSOME! Great vids!

Thanks bro. Good training tool!

Thanks for stopping by.

Whatever night.

Focused on fixing the elbow and improving upper back strength.

DB Shrugs (No Straps the past few weeks)
100's x 25 x 3
150's x 10 x 5

Band Snatches
#2 x 15 x 3
#3 x 10 x 3

Band Pull thru's
#3 x 10 x 5

Band pull aparts. (3 different levels)
#3 x 30 x 3

Kettle Ball swings (to a static hold at the top)
25lb x 20 x 3
50lb x 12 x 2

15 minutes of sauna before and after.

BW 199. wow, feeling great but damn that is light. Maybe should really think about 181 for nationals. I am pretty lean already though....

Ben Brizendine
01-13-2010, 08:18 PM
DE Upper.

No warmup

BB bench all sets alernating 3 hand possisions.

135 x 45
add 100lb chain
135 x 10 x 3
225 x 3 x 12

No Bar band press. New deal weve been trying. Have to get a video.

Blue Band
3 x 12

Kennelly's
60's x 10 x 4

Incline Tate's
60's x 10 x 3
70's x 10

Push downs
what ever x 15 x 5

BW 199,

Ben Brizendine
01-21-2010, 12:01 PM
ME Bench day (Saturday)

Good Warmup
135 x 45
225 x 10
315 x 5
405 x 1
Add SP 46, damn this thing is loose.
495 (2 bd) x 3
545 x 1, Very fast, easy touch.....Opener for the Duffin's Meet.

Tries, Bies and Cuff.

BW 201, Sauna and out.

NickAus
01-21-2010, 02:08 PM
Best of luck for the Nationals Ben!!