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triclops
02-18-2010, 01:21 PM
Decided to log my training here. Please feel free to chime in anytime. My goal is to increase my bench press to 455 by the end of the year. Right now I am at 415. I have been stuck in the 405 area for over 3 years. I'm hoping to get some help from some of the vets on the board. I started training with a westside tempate 3 weeks ago after training pretty much the opposite of westside for 3 years, benching 3-4 times a week with lots of reps in the 80-85% range. For the first 8 weeks I decided on the following 4 max effort exercises and they will be rotated every week. Bench with purple band, cambered bar bench to a two board, bench + 90 pounds of chain or maybe reverse band bench with blues, and close grip bench press. My dynamic effort work started at 185 + a monster mini on the first week and then I have upped the weight slowly until this week, my third session to 225 + a monster mini for the last 3 sets. I will switch it up again next week and move to chains for a few weeks.


Monday

ME Bench

Cambered Bar 2 Board Bench

225 X 3
275 X 3
315 X 1
335 X 1
355 X 1
375 X 1
385 X 1
395 X 1

3 Board Press
315 X 10
365 X 4 (Missed the 5th rep)
315 X 8

Overhead band tricep extenstions 100 reps 2 X 33 1 X 34

face pulls

front raises with 45 3 X 12



Tuesday

Squat + Average Bands

225 X 2
275 X 2
315 X 2
345 X 2
375 X 2
345 X 2
315 X 2

Barbell Rows

225 X 6
275 X 8
275 X 8

Pullup
4 X 5



Thursday 2/18

DE Bench with monster mini 3 grips from close to pinky on the ring.

185 X 3 X 3
205 X 3 X 3
225 X 3 X 3

Floor Press

225 X 6
295 X 10 PR
295 X 10

JM Press
135 X 10
185 X 7
225 X 5 (failed on the 6th had to bench it up)
185 X 5

Press down with light band 100 reps 10 X 10

band pull aparts mini band 3 X 12

Travis Bell
02-18-2010, 09:04 PM
Ok, just a couple things that jump out at me.

Your setup is pretty good actually! Only thing I see missing is back work. You don't have any on either bench day.

Secondly, if you're getting stuck at 3brd height, you will want to focus on doing your reps at a 2brd. But don't do that every week as it'll lose it's effectiveness quickly.

Last, you're easily using too much weight on DE day. My raw bench is right about 540 and even I don't use 225 right now (although I have in the past) I'd really recommend you stick with 185 and focus on cycling your band tensions between mini band, monster minis and some chain weight (then back to mini bands etc...)

Other than that though, all looks pretty good.

triclops
02-19-2010, 06:23 AM
Travis, do you recommend I switch between mini, monster mini, and chains every week or in 3 week intervals for the DE Bench? I will knock the weight down to 185 and see how that works for me. I don't notice much difference between 185 and 195 but when I went to 225 I noticed a difference. I still think I hit the reps within 3 seconds but they were not as fast as 185-205. Also, when I do the week with chains should I up the weight a little from the 185 to maybe 225ish? I have my back work spread out during the week, On my squat Day(Tuesday) I do heavy barbell rows and pull ups and then when I deadlift(Friday) I do either some t-bar rows or underhand barbell rows and some fat man pull-ups. My setup is like this because I train at home and do not have any leg equipment and time wise I can easily keep my workouts to a 1 hour limit if I spread them out this way. Do you think it would be better for me to move the back work to my bench day and then just have my squat and deadlift days be just squatting and dadlifting?

Thanks for the feedback!

Travis Bell
02-19-2010, 08:24 AM
That's fine if you want to spread out your back work like that, but you still need to get some shoulder work in somewhere.

Yes, rotate the tensions on DE day weekly.

No, on the chain week I do not think it's beneficial to move the weight up to 225, but you're more than welcome to post some video and I can take a look at it to be sure.

triclops
02-19-2010, 03:09 PM
Rack Pull from Pin 3

225 X 3
315 X 3
365 X 3
405 X 3
425 X 5 (Back Cramped up after this set DONE!)

Fat Man Pullup
BW X 20 X 10 X 8 X 8 all sets done with 30 sec rest

Band Row 4 X 12 (Was supposed to do underhand barbell row but my back was shot)

triclops
02-22-2010, 12:34 PM
Monday 2-22

Max Effort Bench

Bench with 90 lbs of chain pinky on ring

225 X 3
275 X 1
315 X 1
335 X 1
355 X 1
365 X 1
375 X 1

315 X 4
315 X 4

3 Board Press

315 X 5
345 X 5
365 X 5 IMPROVEMENT! This weight crushed me last week on the 5th rep and the 4th was a grinder.

Overhead Triceps

1 X 25, 1 X 15, 1 X10, 2 X 8

Pullup

4 X 6

Rear Delts

3 X 12

triclops
02-23-2010, 02:51 PM
Didn't quite feel 100% after tweaking my back deadlifting last firday. Took it easy today. I plan on squatting and doing heavy back on Friday

Reverse Hyper
100 reps with 100 pounds

Band leg curl 3 X 12 with purple band
Standing abs 3 X 20

reverse hyper again
100 reps with 100 lbs

triclops
02-25-2010, 12:50 PM
Thrusday 2/25 DE Bench

100 reps reverse hyper with 100 lbs

Bench + 2 sets of chain

185 X 3 X 3 thumb from smooth
205 X 3 X 3 pinky on ring (best grip)
225 X 3 X 3 index on the ring (not comfortable with this grip)

Floor Press

225 X 5
305 X 10
305 X 10

JMPress
135 X 10
185 X 5
225 X 6
135 X 12 X 6 X 3 Done Rest Pause Style

Side Lateral Raise with mini band 3 X 12

Rear Lateral Raise with mini band 3 X 12


Not too happy with today. Kept coming down a little high on my second rep with 185 and 205. My shoulders were coming off the bench on the concentric part of the movement and it was throwing my groove off, speed was good though. I haven't done a bench with my index finger on the rings in over a year and it was pretty uncomfortable I might add some wide grips in my routine. 225 still Felt pretty fast but not as fast as 205 however my shoulders did not come up off the bench and form felt more controlled for all 3 reps. My shoulders felt a little funny after the 225 with a wider grip. My shoulders never hurt from benching!

Floor press for pres is getting stronger. I would love to slowly work up to 335 for a set of 10 an then back down.

triclops
02-26-2010, 06:43 PM
Friday 2-26

Squat

225 X 3, 315 X 3, 365 X 3, 405 X 3, 405 X 3

Band Row

3 X 10

Pullup with Green Band

3 X 10

Reverse Hyper 100 reps 100 lbs


Wanted to stay away from the deadlifts and bent over rows this week due to me tweaking my back last week. Skipped squats Tuesday so they fit in nice today. 405 X 3 was way harder than it should have been still had a rep in the tank. I have working up to 375 plus a green band for sets of 2 so I was expecting to bang out a quick 5 with this weight. The weird thing was the free weight I did today felt heavy on the top and light on the bottom.