Ben Brand's training log

[ben21921]

6/3/10

am
30 min treadmill
200 pushups
200 situps

pm
bench press with chains 150lb
barx10
95x10
135x10
225x10
315x3
365x3
405x2 missed 3rd
455x1

close grip w/ chains 150lbs
225x2x15

shoulder press w/ dbs
80sx3x10

side raise
3x10

pushdowns superset cable and purple bands
3x10 of each

[akwcu]

ur chu88y!

[ben21921]

6/4/10

A.M
30 min on tred mill
100 pushups
100 sit ups

[ben21921]

6/5/10

raw squat-1st lower body workout in 2 mos.
barx10
255x4
345x3
435x5x3
525x2 hurt my back

GHR
5x10

back raise
5x10

hamstring curls
3x10

leg raise
3x15

[ben21921]

6/6/10



A.m

30 min on tred mill

150 pushups

150 situps

I had to go easy on the tred mill today becuase my back is killing me from squating yesterday, I think I pulled a muscle or somthing.

P.M

Upper Back
Lat pull downs 3x10

One arm dumb bell rows 3x10

face pulls 3x10

Bi's
Hammer Curls 45's 4x10

Reverse one arm precher curls 4x10

Thats all my back's bugging me but I couldn't do nothing

[ben21921]

6/7/10

A.M

Went for a walk with the wife and the baby this mourning we went for alittle over a hour I don't know how far it was.

150 pushups

150 situps

P.M

Speed Bench
Double over mini's worked up to 275 8 sets of 5

Incline dumbell press with mini behind my back 85's 3x10

push downs 3x10

Standing dumbell press 80's 3x10

dubell side raises 35's 3x10

[Clorinator]

Hey Ben, it's Ryan. Good to see you logging on this site. Hopefully I'll see you Saturday AM when I come up to train.

[ben21921]

Thanks Ryan. I will be there with bells on

[ben21921]

6/8/10

A.M.

Went for a walk outside agian today for a hour

150 pushups

150 situps

P.M

Purple band Good Mourning's

5x 20

Leg Curls W/ Green band

4x10

That's all I want to rest my back cuase I'd like to try and squat saturday.

[ben21921]

6/9/10

A.M

30 min on tred mill

150 pushups

150 situps

P.M

lat pull downs
4x10

One are dumbell rows
90's 4x10

face pulls supered with volgapohl pull downs
4x10

Reverse pad precher dumbell curls
4x10

Hammer Curls
4x10


Go Flyers!!!!!!!!!!

[Brian Hopper]

Nice work Ben!!!

[ben21921]

Thank's Brian

[ben21921]

6/10/10

A.M
Cardio, walked for alittle over a hour with the family

P.M

Bench off chest for triple's pinky's inside ring

135x10
225x10
275x10
315x3
365x3
405x3
455x3
495x3
545 barely moved of my chest. I'm pathetic

2 board close grip thumb length from smooth

405 did 3 sets x10

rope pushdown's supered with purple band pushdown's

4x10

standing dumbell presses

80's 3x10

dumbell side raises

35's 3x10

[Brian Hopper]

Nice bench work Ben!!!!

[ben21921]

thanks Brian

[ben21921]

6/12/10

Speed Squat Raw W/ blue band

410 5x2
455 3x3
495 for a single

Speed Pull W/ doubled over mini

315x10x1
315 for a set of 5
My back didn't hurt at all box squating. It actually hurt worse walking to the bar but deadlifting didn't feel so good on it.

kettlebell swings conventional stance

4x10

GHR

4x10

Back extentions with medicine ball

4x10

standing ab's

4x10

[ben21921]

6/12/10

Upper Back

Lat pulldowns

4x10 to 15

Bent over rows

275 4x10

face pulls supered wit h voghlpohl pulldowns

4 x 10 of each

Bi's

hammer curls

45's 4x10

reverse pad precher dumbell curls

40's 4x10

[akwcu]

<3 workin bi's! biceps and abs!

[Travis Bell]

Ben! Good to see you posting here. I'll enjoy reading your log.

[ben21921]

gotta blast the Bi's Adam

[ben21921]

Thanks Travis I've been looking for a place to put my log up. This site is pretty cool alot of good guys on here!

[ben21921]

6/14/10

Speed Bench

Double over purple band

225x5x8

incline dumbell W/ purple band behind my back

90's 4x10

Dumbell extensions supered with rope pushdowns and purple band pushdowns

4x of 10 of each

dumbell front raises

40's 4x10

dumbell side raises

40's 4x10

[ben21921]

6/15/10

A.M

Walked outside agian with the family for a hour

150 pushups

150 situps

[marty22877]

you're a pro??? so cool...

[ben21921]

6/15/10

Blue Band GM's

5x12

One legged curls w/ green band

4x12 each leg

thats all my back is still hurting alittle so I'm taking it easy. Next week I'm going to start deadlifting on tues agian

[ben21921]

6/16/10

A.M
Walked outside this mourning... what a terrible idea I got about 20 min out and it started pooring.

150 pushups

150 situps

P.M

lat pulldowns

4x10 to 12

Bent over rows

275 4x10

Face pulls supered with volgapohl pulldowns

4x10 of each

purple band upright rows

5x20

dumbell shrugs

90's 5x20

Precher curl's with ez bar

4x10

reverse pad precher dumbell curls

45's 4x10

[DALLAS]

Great log. Will definitely be reading.

[ben21921]

Great log. Will definitely be reading.

thanks

[NickAus]

Great log, big numbers and plenty of volume.

Going to keep an eye on this log.

[t gale]

Big Ben what's up buddy? glad to see you in here. looking strong as usual. I hope you and your family are well.

[ben21921]

Great log, big numbers and plenty of volume.

Going to keep an eye on this log.

Thanks man!!!

[ben21921]

Big Ben what's up buddy? glad to see you in here. looking strong as usual. I hope you and your family are well.

Hey Tim family is doing great hope all is well with you also. Hope to see all you guys agian soon.

[ben21921]

6/18/10

Reverse Blue Band Bench

245x10
335x5
425x3
515x3
565x3
605x2
655x0 no chance. to heavy

Close grip thumb length from smooth same set up

425x12
475x8
475x6

4" cambered bar extensions
these were really hard becuase with the camber you have to take the bar really low

225x10x3

Striaght bar pushdowns supered w/ purple band pushdowns

4x10 of each

Dumbell side raises supered with front raises and dumbell press

30's 3x10 of each

[Brian Hopper]

Good job on the bench work!!!

[ben21921]

Good job on the bench work!!!

Thanks Brian

[ben21921]

6/19/10

Raw Box Squat w/ Safety Squat Bar Sitting on 4" foam close stance

Bar x10

Added 200 pound of chains we set them up so they were complety off the ground when your legs where locked x10

145 x5

235x3

285x2

335 5 sets x2

385 2 sets x2

435x1

drop down sets super close stance

235x8

235x6

Deadlift we have 6" long collers we put on and did ultra wide sumo pulls trying to work on some hip flexabilty

worked up to 405 5 sets x5

GHR

3x10

Incline Sit Ups holding a medicine ball straight above our head " these are tough"

4x10

[muscle_g]

All those push ups that you do doesn't hurt your upper body recovery any?

[ben21921]

All those push ups that you do doesn't hurt your upper body recovery any?

No not really I don't usually do them the mournings of my bench days. And I try to do them really fast it's more like cardio I try to get those and my situps done in 10 min.

[t gale]

Great work as usual. You're really beasting s*** lately. Have a meets planned out and will you be going raw or geared? Also Happy Father's Day!

[ben21921]

Great work as usual. You're really beasting s*** lately. Have a meets planned out and will you be going raw or geared? Also Happy Father's Day!

Thanks Tim and happy father's day to you also. I wanted to get some training in for awhile before a meet becuase I had to travel for work the last couple of months. But I heard Scott Yard is putting on a meet in October that I would like to do. How about you ?

[ben21921]

6/21

went to visit a friend in commercial gym listened to beyonce and lady gaga

speed bench pinkies on rings
barx10
135x5
225x5
315x5
405x5x5
495x1

incline football bar press w/ chains (90lbs)
185x4x10

pushdowns
3x10

3" fat bar barbell military press
3x10

upright row superset side raise
3x15

[NickAus]

Commercial gym and they had a football bar plus chains? Sounds like a good gym............other than the same music my gym plays.

Nice speed work, 405 for speed benching is huge!!

[ben21921]

Commercial gym and they had a football bar plus chains? Sounds like a good gym............other than the same music my gym plays.

Nice speed work, 405 for speed benching is huge!!

Thanks! It was probably alittle to heavy but nothing gets me going like lady gaga. I just couldn't control myself

[ben21921]

6/22/10

Rack pulls about 4" below knees

495 6x5

Blue band GM's

4x10

Green Band One legged hamstring curls

4x10 each leg

Still trying to take it alittle easier on my tuesday workouts becuase my back is still f ed up


Standing Green band Abs

4x10

[ben21921]

6/25/10

Raw bench pinkies on ring w/ doubled over purple bands and doubled over monster mini's. I'm not sure how much tension this was but it was alot!!!

Bar x5
50x3
135x3
185x3
225x2
275x1
315x1
365x0 missed it right at the top it was real close but I just wansn't strong enough.

Drop down set

185x8
235x2x6

Floor dumbell presses palms in

90's 15
110'sx2x12

doubled over purple band pushdowns

4x15

dumbell side raises supered with dumbell presses

35's 4x10 of each

[Brian Hopper]

Double purple bands+double monster bands=ALOT, Nice work Ben!!!!!

[ben21921]

Double purple bands+double monster bands=ALOT, Nice work Ben!!!!!

Thank's Brian!!!

[ben21921]

6/29/10

Speed Bench pinkys on ring's W/ doubled over mini's

Worked up to 275 6setsx5

Incline dumbell fly''s
85's 4x12

Rope pushdown's supered with double over purple band pushdown's

4x10 of each

Side raises

40's 4x10

Standing dumbell press

90's 4x10

purple band high pulls

4x15

[ben21921]

6/30/10

lat pulldowns

4x12

One arm cable rows

4x12

Volghapohl pulldowns

4x15

Hammer curls

3x10

reverse precher pad dumbell curls

3x10

[ben21921]

7/1/10

Raw Bench on 4" foam with 200lbs of chains.
we figured the chains were about 150lbs becuase they weren't completly deloaded at the top

Bar x10
135x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1

Close grip 3 board with chains

275 2 setsx15
315x9

JM presses

225 3 setsx10

Doubled over purple band pushdowns
3x10

Dumbell side raises

30's 4 sets x15

[Travis Bell]

haha Ben you are just stupid strong man. Great work

[ben21921]

haha Ben you are just stupid strong man. Great work

Thanks.... I think :)

[marty22877]

you are a true no limit soldier

[ben21921]

you are a true no limit soldier

thanks pal

[Brian Hopper]

7/1/10

Raw Bench on 4" foam with 200lbs of chains.
we figured the chains were about 150lbs becuase they weren't completly deloaded at the top

Bar x10
135x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1

Close grip 3 board with chains

275 2 setsx15
315x9

JM presses

225 3 setsx10

Doubled over purple band pushdowns
3x10

Dumbell side raises

30's 4 sets x15

Some strong benching!!!!

[ben21921]

Some strong benching!!!!

Thanks Brian!!!

[ben21921]

7/3/10

Speed Squat Raw W/ Buffalo bar and blue bands

135x10
225x8
315x2
365x2
405 5 setsx2
455x2
495x2
495x1
495x1

Speed Pulls

225x5
315x3
405 6 sets x3
455 2 sets x3

kettle bell swings conventional stance

3 setsx15

GHR

3 sets x10

Standing abs

4 sets x10

At the end my buddy Danny Blankinship bet me lunch that I couldn't pull 405 for 10 standing conventional. Its no major feat I know but i was dead tired and If anyone has ever seen me pull it's not pretty. But my lunch was free!!!

[ben21921]

7/4/10

lat pulldowns

4x10

Chuck V Rows

4x10

Chest Supported Rows

4x10

Hammer Curls

4x10

Concentration Curls

4/10

[akwcu]

405x10..u r the mighty brute

[ben21921]

7/5/10

Speed Bench wth double over purple bands

185 2setsx5
225 2setsx5
275 4setsx5

Dumbell Press Palms In with purple band behind my back

90's 4setsx15

Rope Pushdowns Supered with purple band pushdowns

4setsx10 of each

Standing Dumbell press

80's 4setsx12

Dumbell Side Raises

40's 4setsx10

[ben21921]

7/6/10

Rack Deadlifts off 1rst pin with quaded over purple band sumo. Not sure exactly what the tension is but my guess is 950lbs....haha...kidding but it was alot

Barx5
135x5
185x3
225x3
275x1
315x1
365x1
405x0 Close but I couldn't get it locked out

Drop down set

275 2setsx5

GHR

3setsx10

Back Raises W/ Med ball

4setsx10

Standing abs

3setsx10

That's all It was brutaly hot in the gym. I want to do this agian soon I'd really like to get 405

[ben21921]

6/7/10

Bent over rows

275 4setsx12

Chest supported dumbell rows

80's 4setsx10

Chuck V rows supered with face pulls

3setsx10 of each

Green band shrugs supered with high pulls

3setsx10 of each

Reverse pad precher dumbell curls

50's 3setsx10

Hammer curls

60's 3setsx10

[ben21921]

7/8/10

ME bench

Raw 3 Board

135x10
185x10
225x3
273x3
315x3
365x1
405x1
455x1
495x1
545x1
585x1
635x0 it was pretty close but just wasn't strong enough

Drop set off chest thumb length from smooth

405x12
405x10

Dumbell Extensions

70'sx10
80'sx10
90'sx10

Close Stance pushups with purple band around back

Set of 32
Set of 30

Dumbell side raises

40's 4setsx10

[douglasoh5]

Ben are you doing the Pro Am again this year? Watching you last year was insane!!

[ben21921]

Ben are you doing the Pro Am again this year? Watching you last year was insane!!

I'm planning on going but I don't think I'm lifting. I'm planning on doing a raw meet somtime in sept or oct. But I def plan on doing it agian in the future that was the best meet I've ever been to I had a blast!!!

[ben21921]

7/10/10

Speed Squat

SSB Raw Close Stance

Worked up to 415 for my sets

415 6setsx2
475 1setx2
475 added 40lbs of chains x1
475 with 80lbs of chains x1

Speed Pulls Coventional on 2cnd pin with quaded over purple bands

225 for 10 singles
135 1setx8

Reverse Hypers

4 sets 12

Used the Grappler for a couple different ab exersises

[NickAus]

Crazy speed work!!

[ben21921]

Crazy speed work!!

Thanks Nick!

[ben21921]

7/11/10

Chest Supported Rows

5 setsx10

Wide Grip Lat Pulls

5 setsx10

Chuck V Rows

5 setsx10

Face Pulls

5 setsx10

Shrug Machine Supered w/Green Band High Pulls

3 Setsx20 of each

Iso Curls

3 setsx10

Hammers

3 setsx10

[ben21921]

7/12/10

Speed Bench With doubled over mini's

Barx25
135x10
225x5
315 8setsx3
315x10

Incline Dumbell press with purple behind back

3 setsx15

Doubled over Green band pushdowns

3 setsx10

Dumbell side raises

40's 4setsx10

[ben21921]

11/14/10

Bent Over Rows

4 setsx10

Wide Grip Pulldowns

4 setsx10

Face pulls

4 setsx10

Hammer Curls

4 setsx10

[ben21921]

7/15/10

Raw Bench With Pause. I wanted get a gauge on were I was

Bar x10
135 x5
225 x5
315 x3
404 x1
455 x1
495 x1
545 x1
585 x1
635 x0 Would of been a 5lb PR is was close but still not strong enough yet
605 x1

Close Grip Pinkys inside smooth

495 x5
455 x7
405 x9

Pushdowns Supered With Purple Band Pushdowns

4 setsx10 of each

Seated Military Press Of Pins. Bar was just skimming top of my head

275 4sets x10

Dumbell Side Raises

4sets x10

[Brian Hopper]

Holy **** Ben, that's some strong benching!!!!!!

[akwcu]

fish to water ben. nice job

[ben21921]

Holy **** Ben, that's some strong benching!!!!!!

thanks Brian!!!

[Barbaccio]

Huge bench day Benny! Impressive as hell. By meet time you'll be slamming that PR. Incredible.

[ben21921]

Huge bench day Benny! Impressive as hell. By meet time you'll be slamming that PR. Incredible.

Thanks Tone!

[ben21921]

7/17

speed box squat with blue band raw
145x5
235x5
325x2
425x2
465x3x2
505x2
555x2
595x1
drop set close stance 325x10

speed deadlift conventional stance doubled mini bands
135x3
225x3
315x3
405x8x1

reverse hypers
380x4x10

GHR
3x10

standing abs
3x10

leg raise
2x15

[chaddukes]

speed box squat with blue band raw
555x2
595x1

You were strong as hell today, Ben!

[ben21921]

You were strong as hell today, Ben!

Thanks Dukes!!!

[ben21921]

7/18/10

Wide Grip Lat Pulldowns

4 setsx10

Chest Supported Dumbell Rows

4 setsx10

Chuck V Rows

4 setsx10

Face Pulls

4 setsx10

High Pulls

4 setsx10

Green Band Shrugs

4 setsx10

Reverse Preacher Curl Pad Dumbell Curls

4 setsx10

[ben21921]

7/19/10

Speed Bench With doubled Over Light Band

Bar x10
135 x5
225 x3
275 8sets x3

Dumbell Press Palms In

150 x12
150 Added Mini around back 3 setsx12

Rope Pushdowns Supered With Average Band Pushdowns

3 sets x10 and to failure with green band

Dumbell Side Raises

50's 4sets x10

[chaddukes]

As always, you're speed work far exceeds my max effort lifts!

Good job! Until I looked at your log I don't think I realized how much volume you're doing.

[ben21921]

As always, you're speed work far exceeds my max effort lifts!

Good job! Until I looked at your log I don't think I realized how much volume you're doing.

Thanks Chad

[ben21921]

7/20/10

Chain Suspended GM's With SS Bar
Worked up to 375 4sets x 5

Cambered Bar Box Squat
Worked up to 405 4 sets x10

Reverse Hypers 5 sets x10

GHR's 5 sets x10

Standing Abs 4 sets x10

Didn't really go heavy on anything just alot of volume becuase my lower back is killing me. I've gained some weight the past couple of weeks and I think thats what's doing it

[t gale]

Great job Big Ben. Throwing around some big weights again. What meet are u training for?

[Barbaccio]

Loving the insane amount of volume you've been doing Ben. How are you feeling man? Where is the weight at? I know it's a touchy subject but are you feeling healthy again? Got a meet in mind?

[ben21921]

Great job Big Ben. Throwing around some big weights again. What meet are u training for?


Thanks Tim I think Yard is putting on a meet in Oct I'm gonna do and I want to do a bench meet in sept also

[ben21921]

Loving the insane amount of volume you've been doing Ben. How are you feeling man? Where is the weight at? I know it's a touchy subject but are you feeling healthy again? Got a meet in mind?

I feel great but I'm scared to weigh myself. I'm gonna do Yard's meet In oct and a bench meet in sept.

[Barbaccio]

That's all that really matters to me. I am down to 371 but not really "trying" to lose. Just started doing cardio and trying to be a bit more active. I feel great so I don't really care where the weight is.

[ben21921]

7/21/10

Wide Grip lat pulldowns
4 sets x10

One arm dumbell row
4 sets x10

Chuck V rows supered with Green band high pulls
4 sets x10 of each

Face pulls supered with dumbell shrugs
4 sets x10 of each

Reverse pad precher dumbell curls
4 setsx10

One arm concentration curls
4 setsx10

[ben21921]

7/22/10

Max effort bench

We got a new football bar made by T-Grip barbells its the dual handle one. So we tried it out

145x10
195x10
235x5
285x5
325x3
375x3
415x3
465x3
505x3

Used same bar for extensions

235 4 setsx10

Pushdowns with light and doubled over top of power rack

4x20

Dumbell side raises

4 setsx10

One arm front raises with mini band

4 setsx10

Reverse Hypers

5 set x 12

[Clorinator]

Football bar might be a good one for you to use regularly. Works the triceps a little harder than a standard bar, right?

[ben21921]

Football bar might be a good one for you to use regularly. Works the triceps a little harder than a standard bar, right?

Yeah it's different I think it takes alot of your chest out of it

[ben21921]

7/24/10

Speed Squat

Today I free squated I wanted to see where I was strength wise. I had Matt Wilson my training partner give me up calls.

free squat just belt
145x10
235x8
325x3
365x3
435x2
525x1
615x1
705x1
755x1

Speed deadlifts
225x5
315 2 set x5
405 2 sets x5
495 2 sets x5

Reverse hypers
380 lbs
4 sets x 10

Ghr
4 sets x1o

Med ball throws for abs
15 min straight

Thats it pretty good day today. It had to of been 120 degrees in our gym though

[akwcu]

you made 715 then 765 even better..good job that was impressive..for a gentile

[ben21921]

you made 715 then 765 even better..good job that was impressive..for a gentile

you sure? it was 2 hundreds 5 plates on each side and a quarter with a 55 lbs bar that's 755 if my retarted math is right. either way thanks broseph!!!!!

[t gale]

Friggin amazing Ben. You hitting those meets raw?

[chaddukes]

free squat just belt
705x1
755x1

I shat just a little while side spotting you.....

[Brian Hopper]

Holy s**t Ben, those are some strong squats!!!!!

[ben21921]

Friggin amazing Ben. You hitting those meets raw?

thanks tim I'm trying to find a meet to do. turns out yard's meet is the same day as a wedding im in. But I'm going to find one right around then

[ben21921]

Holy s**t Ben, those are some strong squats!!!!!

Thanks Brian!!!

[ben21921]

I shat just a little while side spotting you.....

Your smell was like nose tourque. And that's why I made the lift!

[marty22877]

you are so cool

[marty22877]

I shat just a little while side spotting you.....

you're even cooler for sharting

[ben21921]

you're even cooler for sharting

Thanks pal we really missed your intensity today

[Coke]

Holy s**t Ben, those are some strong squats!!!!!

No joke, that's superior stuff there.

[ben21921]

No joke, that's superior stuff there.

Thanks!!!!

[ben21921]

7/26/10

Speed bench with doubled over light band
Bar x 10
135 x 5
185 2 sets x 3
225 3 sets x3
275 4 sets x3

Dumbell Press
150's x 10
Added mini around back
150's 2 sets x10
Switched to light band behind back
150's x10

Pushdowns with light band doubeld over top of power rack
4 sets x15

Dumbell side raises
40's 4 sets x10

Dumbell front raises
40's 4 sets x10

[ben21921]

7/27/10
Went up to my one of my training partners Danny Blankinships house tonight in harrisburg he travels a hour and a half twice a week to train with us so I thought I would go to him for once.

Cambered bar goodmourning supered with sumo deadlift with doubled over mini's

Bar weight was 225 GM's and dead bar and we did 3 reps of each for 12 sets. no rest in between sets it wasn't alot of weight but this was brutal I was dead at the end

Kettle bell swings a bunch of diff ways for 5 sets

45 degree hypers with 30lb med ball for 4 setsx10

Light band abduction for hips 4 setsx10

Calf raises 4 setsx10

Grappler abs 4 setsx10

Standing band abs 4 setsx10

lighter weights tonight but alot of volume. Really good workout!!!

[ben21921]

7/2 9/10

ME Bench

2 brd with chains. It's 200 lbs of chains but we weighed it it was 160lbs just before lockout becuase they weren't completly deloaded.

Bar x25
Added chaines x10
135 x8
185 x5
225 x3
275 x3
315 x3
365 x1
405 x1
455 x1
495 x1
545 x1

Drop down set with chains
315 x15

Seated military press off pins just skimmed the top of my head. We used the football bar
135 x10
225 2 setsx10
275 x9

Purple light band doubled over top of power rack pushdowns
4 setsx15

Dumbell side raises
4 sets x10

Shrugs
4 sets x10

I'm in major need of a deload week my last bench tonight just hurt everwhere. So no pressing next week I'm just going to do assistance

[ben21921]

7/30/10

lat pulls
4 sets x10

Face pulls
4 sets x10

Chuck V rows
4 sets x10

Reverse precher pad dumbell curls
4 setsx10

Mini band pull aparts
4 sets x20

Mini band hammer curls
4 sets x20

[ben21921]

7/31/10

Free squat raw it was supposed to be a deload day but I didn't really stick to it.

135x10
255x5
345x3
435x3
525 3 setsx3
575 2setsx3
575 x8 legs felf like jelly after this set!!!!

Deadlift bar on 4" box
225x5
315x5
405x3
455x1
495x1
545x1
585x1
635x1
675x1
725x00000000000000000 so close but I couldn't get it locked out

GHR
4 sets x10

Reverse Hypers
4 sets x10

Standing abs
4 sets

[ben21921]

8/2/10

Dumbell presses
60's 5 sets x20

Light band pushdowns doubled over power rack
4 sets x20

Standing dumbell presses
60's 4 sets x20

Dumbell side raises supered with upright rows
35's 4 sets x10 of each

Thats all went light today becuase I'm kinda over trained

[ben21921]

9/4/10

Lat pull downs
4 sets x10

Reverse flies
4 sets x10

Chuck V Rows
4 sets x10

Face pulls
4 sets x10

Hammer curls
4 sets x10

[ben21921]

9/6/10

Football Bar
Worked up to 405 3 set x5

JM press
4 sets x10

light band pushdowns
3 sets x20

dumbell side raises supered with standing presses
4 sets x10

[chaddukes]

I knew you were strong. But, now you're working out in the future. It's just insane!

[ben21921]

Sorry I haven't posted in awhile, work has been crazy and I haven't had the time to post. heres some of my last few workouts

thursday 9/16

bench press raw -triples to chest
barx10
135x10
225x5
315x5
405x3
455x3
495x3
545x3
585x3 felt good so went for a small pr
635x1 pr

3 board
405x3x12

4 board
315x32

saturday 9/19
box with blue bands
415x4x2
465x4x2
505x2
555x2
595x1

speed pulls
315x8x1

GHR
4x10

abs

monday 9/20

speed bench doubled minis
275x8x3

incline palms in dumbbell press
130sx4x12

green band pushdowns halved over rack
3x10

side raise
3x10

tuesday 9/21

reverse hyper
4x10

lat pulldown
4x10

1 arm db row
4x10

biceps

9/23
raw bench press w/ 150lb chain
triples w. competition pause
barx5
135x5
225x3
315x3
365x3
405x3
455x2, missed third

4 board w. chains
365x3x8

pushdown
4x10

db side raise
3x10

seated shrug
110lb dbs 3x10

[ben21921]

9/25/10

Dynamic Squating
We went in groups of two for 10 sets today with no rest between sets. Its the closest I've come to puking from a workout!!

Box SSB w/ Green band Raw
155x2
245x2
335x2
425 2 setsx4
425 8 setsx2

Stiff leg Deadlifts
225 x 3
315 x3
405 x 3
495 4 sets x 3

45 degree back raises w/ med ball
4 sets x 12

Standing Abs
4 sets x12

[ben21921]

9/25/10

P.M Upper back

Wide grip lat pulls
5x10

wide grip palms in pulldown
4x10

vogelpohl pulldown
4x10

preacher curl
5x10

hammer curl
3x10

sit up
3x20

shrug
2x50

[Brian Hopper]

Some serious training Ben!!!!! Congrats on that 635 bench, that's huge bro!!!!!

[ben21921]

Some serious training Ben!!!!! Congrats on that 635 bench, that's huge bro!!!!!
Thanks Brian I'm going to bench at york on Nov 21 I'm working hard to hopefully hit somthing big there

[chaddukes]

I can't believe that you guys trained again after all of that!

[ben21921]

I can't believe that you guys trained again after all of that!

With the proper amount of bigfoot cheesteak anything is possible

[NickAus]

Congrats on the bench PR!!

[chaddukes]

With the proper amount of bigfoot cheesteak anything is possible

You give me hope. *sniff*

[ben21921]

9/27/10

De Bench

Speed bench w/ doubled over mini's

275 3 sets x 3
295 3 sets x 3
315 3 sets x3

Dumbell Press

120's w/ mini around back
1 sets x12
120's w/ light band around back
1 set x 12
120's w/ light and mini around back
1 set x10

Pushdowns w/ Green band doubled over top of power rack
4 sets x10

Dumbell raise superset. I did one raise to the side one 3/4 to the front and one to the front
40's 8 reps of each raise

EZ bar high pulls
100lbs 4 sets x 12

[ben21921]

9/30/10

ME Bench

Raw 3brd With 200lbs of chaines they weren't completely deloaded so we weighed them just below lockout and it weighed 160lbs

135x10
225x5
315x2
365x1
405x1
455x1
495x1
545x1
565x1
585x1
I was pretty happy with that. I'm doing alot of chaines getting ready for my meet and I think it's gonna pay off

Super close grip 1/2 thumb inside smooth with same chain setup to my chest

315x9
315x8

Seated football bar press off pins just above my head
225 3 setsx10

Shrugs
4 setsx10

Mini band push downs
4 setsx30

[chaddukes]

9/30/10

ME Bench

Raw 3brd With 200lbs of chaines they weren't completely deloaded so we weighed them just below lockout and it weighed 160lbs

585x1


That was insane to watch. Good job.

[ben21921]

That was insane to watch. Good job.
Thanks chad!!! I live for you aproval

[chaddukes]

Thanks chad!!! I live for you aproval

You're welcomed. Many have tried and failed.

[ben21921]

10/2/10

DE Squat

Raw box squat With Blue and green band

bar x5
145 x5
235 x3
325 4 sets x2
415 x1
465 x1
505 x1
555 x1
595 x1 God this felt heavy

I was pretty happy with that I wanted to do a heavy bench and squat this week and next week I'm going to deload.

Sumo deadlift

225 x6
315 x5
405 x3
495 5 sets x1
545 2 sets x1
596 x3

GHR supered with back raises with med ball

5 sets

Kettle bell swings

4 sets

Standing abs

4 sets

[Brian Hopper]

595+blue and green band!!!! Damn bro that's strong, nice work!!!

[ben21921]

595+blue and green band!!!! Damn bro that's strong, nice work!!!

Thanks Brian!!!

[t gale]

Friggin awesome big ben. what meet are you doing?

[ben21921]

Friggin awesome big ben. what meet are you doing?

Hey Tim! I'm doing the IPA Seniors Nov 21. I'm dong Raw bench only My training is going pretty well so hopfully I'll hit somthing good

[ben21921]

10/3/10

Palm's In lat pulls
4 sets x12

Wide Grip lat pulls
4 sets x12

Chest Supported rows
4 sets x12

Face pulls supered with Chuck V rows
4 sets x10 of each

Dumbell concentration curls
3 sets x10

Hammer curls
3 sets x10

[ben21921]

10/4/10

DE bench

Speed bench with doubled mini's

135x10
185 2 setsx5
225 5 sets x5

Flat dumbell press

100's 3 setsx20

Light band push downs halfed over top of rack

3 setsx20

Dumbell side raise supered with front raises

40's 3 setsx10 of each

Ez curl bar high pulls

4 setsx10

Deload week for me everything was light and fast done in under a hour

[ben21921]

10/5/10

ME Squat/Dead

Raw conventional deadlift- no belt
135x5
225x5
add 100-150lb of chain (not sure exactly how much)
225x3
315x3
405x3
455x3
505x3
555x3
605x1
605x1

back attack Machine w/ doubled green band
4 sets, up to 4 plates

reverse hyper
3x10

standing hamstring curl Machine
2 setsx40 each leg

lying leg raise
x25
2x15

[NickAus]

Huge raw deads!!

[ben21921]

10/7/10

ME Bench

Raw pinkies on rings

135x10
225x10
275x10
315 2 setsx10 long pause on each rep
365x10 long pause

Still deloading next week I'm gonna work up to a heavy single

Light band plus mini band push downs

4 sets x 10

Standing dumbells presses

1 setsx10

Shrugs

3 setsx10

[Barbaccio]

Can't wait to see the heavy single Benny! Dude, I hope you're starting to think about taking a run at the raw record?

[ben21921]

Can't wait to see the heavy single Benny! Dude, I hope you're starting to think about taking a run at the raw record?

Thanks Tone! Congrats on getting married and with the new baby! And the raw record is a goal of mine I'm working hard to try and get there.

[ben21921]

10/9/10

De Squat

Still deloading I wanted to do some free squats with alittle weight. These all felt way to heavy though I guess my body is still pretty beat.

135 x 6
265 x 5
345 x 4
465 x 4
545 3 setsx4
635 x4

GHR

5 sets 8 to 12 reps

Back raises with med ball

5 sets 8 to 12 reps

Standing abs

5 sets

[ben21921]

10/10/10

palms in wide grip pulldown
4x10

one arm db row
110lb dbs 4x10

face pull
4x10

vogelpohl pulldown
4x10

hammer curl
4x10

concentration curl
4x10

[Brian Hopper]

Are you sponsored by EFS now? I see you are on his new log's list.

[marty22877]

i'm really going to need an hd camera now

[ben21921]

Are you sponsored by EFS now? I see you are on his new log's list.

Yeah It's looking that way Brian :)

[ben21921]

i'm really going to need an hd camera now

Actually Marty the minute I found out I made Kristen drive me to best buy to start shopping for one I might need you computer skillz to teach me how to upload my vids though bro.

[Brian Hopper]

Yeah It's looking that way Brian :)

Congrats bro!!!

[ben21921]

Congrats bro!!!

Thanks alot Brian! I'm pretty excited

[t gale]

Hey big Ben congrats on the Efs thing man. that's great. I wish you the best of luck and can't wait to see how well u do at meet. I may even try to make it out there if i have nothing going on.

[chaddukes]

Congrats Ben!

[ben21921]

10/14/10

ME bench

Wanted to work up to a heavy single and it didn't go so well for me

135x5
225x5
315x1
405x1
455x1
495x1
545x1
581x1
655x0000000000000 I really thought this would go. I really got some work to do up untill the meet.

Close grip thumb from smooth
500 2setsx7

4brd
550x10
585x6

Pushdowns
4 setsx10

Standing dumbells press
80's 4 setsx10

Side dumbell raises
50's 4 setsx10

Shrugs
4 setsx10

http://www.youtube.com/watch?v=Jvbid6a6A38

that's a video of my rep set I couldn't figure out how to load it on here

[Brian Hopper]

Strong set Ben!!! Where do you normally grip the bar?

[ben21921]

Strong set Ben!!! Where do you normally grip the bar?

In Trianing I move it aournd alot but at meets I usually put the ring between my pointer and middle finger

[ben21921]

10/16/10

Speed squat

Raw free squat
145x5
265x5
345x3
465x2
545 7setsx2

Rack pulls 3" below knees with quaded over monster mini's
work up to 405
6 setsx3

GHR w/ light band around neck
5 sets x8

45 degree back raises w/ med ball
4 sets x10

Standing Abs
4 sets x10

[ben21921]

10/17/10

Palms in lat pulls
4 sets x10 to 12

Reverse incline dumbell flyes 80's
4 sets x10 to 12

Face pulls
4 sets x15

Chuck V rows
4 sets x15

Reverse Preacher pad dumbell curls 50's
4 sets x10

Hammer curls 60's
4 sets x10

[Clorinator]

Reverse Preacher pad dumbell curls 50's
4 sets x10

I hardly ever see anyone else doing these, but they are great.

[ben21921]

I hardly ever see anyone else doing these, but they are great.

yeah its my fav exercise for bi's

[ben21921]

10/18/10

Speed bench with doubled light bands

barx10
135x5
225 3 sets x3
275 3 sets x3
300 3 sets x3

Dumbell press
140's x12
Added light band around back
3 sets x10

Lying dumbells extensions
70's x10
80's x10
90's x8

Light band push downs doubled over top of rack
3 sets x15

Shoulder and trap super set with side raises dumbell overhead press and ez bar high pulls
3 sets x10 of each

[ben21921]

rack pull just below knees conventional raw
135x5
225x2
315x2
405x1
495x1
585x1
675x1
765xo miss god i suck at deadlifting
drop set 500 3 sets x5


back attack
4x12

hamstring curl
4x15

hanging leg raise
4x15

side bend
115x12 per side 3 sets

[ben21921]

10/26/10


Speed bench with monster mini’s
Bar x 25
Added mm x 10
135 x 10
225 x 5
315 6 sets of 5

Dumbbell flat bench
140’s x 12
Added light band around my back
140’s 3 sets x 10

Fat bar push downs
5 sets x 15 to 20

Kettle bell side raises
40’s 4 sets x 10

Upside down kettle bell presses
50’s 4 sets x 10
These are pretty tough

That’s it everything felt light and fast I’m just under 4 weeks out from my bench meet and I’m happy with how I’m progressing

[ben21921]

10/28/10

ME Bench


Tonight I wanted to work up to my meet opener. Each rep was done with a competition pause.

135x10
225x5
315x3
405x1
495x1
585x1

4 Board with pinkies on rings

550x3
585x1
635x1
675x1
705x0 It was pretty close but I just couldn't get it locked out

Football Bar Extensions
225 2 sets x10
275x8

Purple/light band pushdowns doubled over top of rack
4 sets x15

Dumbbell side raises
60's 3 sets x10

Standing dumbbell presses
70's x15
90's 2 sets x10

Shrugs
4 sets x15

[Brian Hopper]

Beast!!!!!

[ben21921]

10/30


Dynamic Effort Box Squat

Safety Squat Bar with green bands
barx10
155x5
245x2
335x2
425x2- training partners suggested I go back down because I need to scale back my lower body workouts for my bench meet.
335x8x2
335x10

Sumo Raw Deadlift
triples up to 495 for 3 triples.
585x1
605x1 again, got yelled at for trying to go too heavy.

45 degree hyperextensions with medicine ball
4x15

standing ab crunch
4x15

[ben21921]

11/1/10

speed bench
barx20
added 150lb chain
x10
135 x10
225 x3
275 3 sets x3
295 3 sets x3
315 3 sets x3

Flat dumbbell press
160sx15
185sx3x10

Overhead dumbbell press superset side raise
50s and 70s 2x10
60s and 90s 2x10

Tri pushdown w/ light and mm bands doubled over the rack
4x12

shrug machine
6 plates 2 sets x20

[ben21921]

11/5/10

Max effort bench with 140lbs of chains

We weighed the chains and they were 140lbs just before lockout

Bar x10
135 x5
185 x5
225 x5
275 x3
315 x3
365 x3
405 x3
455 x3
495 x3
545 x1 I was hoping for a triple but I didn’t have it. It was hurting my shoulders lowering the bar. I think I may be a little over trained so I’m glad that was my last heavy bench. Here is a vid of the 495 and 545

http://www.youtube.com/watch?v=T_6SctsGjjo

http://www.youtube.com/watch?v=lHIba8iyjdU

Drop set straight weight no chains thumb from smooth
405 x14

Dumbbell triceps extensions
70’s x15
90’s 3 sets x8

Light band halved over top of power rack pushdowns
4 sets x15

Dumbbell side raises
50’s 3 sets x10

Dumbbell shoulder press
90’s 3 sets x10

[Brian Hopper]

Nice bench work Ben, you came really close on that 2nd rep with 545.

[ben21921]

Thanks Brian!

[ben21921]

11/22

IPA Seniors

Yesterday I benched at the IPA Seniors. For the most part I'm pleased with how I did I opened with 585, it went smooth. My second attempt was 655 and it came right up also. My third attempt was 680 and from the hand out and how light it felt I thought I had it but I wasn't strong enough to lock it out. But 655 is a 25lb PR for me so I'm pleased. Here are the vid's...

585
http://www.youtube.com/watch?v=I-EnpkPXwZc

655
http://www.youtube.com/watch?v=XSw6TYyukLE

680 miss
http://www.youtube.com/watch?v=o1bibEXOHuk

[Brian Hopper]

Congrats Ben, you are one strong mofo!!!!

[ben21921]

Thanks Brian!!!!

[chaddukes]

Good job, Ben!

[Barbaccio]

Looks GREAT Ben. Looks like the elbows just went out a little too fast on that 680 or you'd have had that too! Amazing to see someone hitting weights like that raw.

[ben21921]

Looks GREAT Ben. Looks like the elbows just went out a little too fast on that 680 or you'd have had that too! Amazing to see someone hitting weights like that raw.

Thanks Tone...yeah that's always been my problem as soon as the weight gets heavy my elbows shoot out... oh well I gotta keep working on that.

[ben21921]

Good job, Ben!

Thanks Chad all though if you would of been there 680 would of been a cake walk... you inspire me like no other!!!

[ben21921]

11/24

Max Effort Bench

Tonight was my first night back in the gym since the meet. I feel like I haven’t lifted in months and I’ve had a couple of questions on the Q and A about how many times I could rep 500 and 405 so I decided tonight was a good night to figure it out.

Every set was pinky on rings
135x5
185x5
225x5
315x5
405x5
500x12
405x17
I was dead after the last set

Push downs with rope
5 sets x10

Standing shoulder presses
4 sets x10

Dumbbell side raises
4 sets x10

[Brian Hopper]

Holy ****, 500x12 and 405x17. Thats crazy bro!!!!

[marty22877]

my mind is...............BLOWN

[ben21921]

12/2/10

Raw Bench for doubles

135 x10
185 x10
225 x5
315 x3
365 x2
405 x2
450 x2
495 x2
545 x2
600 2sets x2
620 x2

Football Bar Extensions
135 x10
185 3 sets x10

Light Band Pushdowns
4 sets x15

Standing Dumbbell Presses
70's x10
90's 2 setsx10

Light Band High Pulls
4 sets x15

That's it I was surprised with my benches. My body is tired from tonight but that's a good thing.

Also I've been meaning to mention this, we are always looking for new gym members; we are in the northeast corner of Maryland, if anyone is interested or wants to come check us out shoot me an email on the Q and A

[t gale]

strong as hell big Ben

[Brian Hopper]

Do you train with westside template?

If I lived up your way, I would definitley be interested to come train with you guys!!!!!

[marty22877]

:indian:

[ben21921]

Do you train with westside template?

If I lived up your way, I would definitley be interested to come train with you guys!!!!!

I'ts not that far of a drive. If you leave right now you could be here by tommorrow to squat. Haha

[ben21921]

strong as hell big Ben

Thanks Tim!!! I'm training hard to try and catch you!

[ben21921]

12/4

Speed Squat



Raw box squat with buffalo bar and strong bands

Barx10
145x5
235x2
325x2
415x5x2
465x2x2
505x2
555x4

Raw conventional deadlift against monster mini bands- no belt
135x3
225x2
315x4x2
365x2x2
415x2x2
465x2

GHR - light band around neck
4x10

ab work

[pricedtosell]

Ben, you've gotta start updating again! I follow your log on EFS since you update that though, and I just wanted to ask you to please put some more training videos (especially bench training) up on youtube. Your log on EFS so far is one of my favorites, I love reading about your raw bench training using the Westside template. Keep it up, man!