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View Full Version : [Pro Journal] - Smitty's 800 Bench or Die Log--Block Training



Chris Smith
08-10-2010, 12:53 PM
Ok, my name is Chris Smith, from Eaton, Ohio. I am 42 years old, and have been competing in bench comps for around 12 years or so. I have been around a while--had the pleasure of lifting in a couple WPO Bench Bash for Cash meets in Orlando back in 2003/2004 and some of Bill Carpenter's Bench Bash meets as well. I have my own gym (Eaton Barbell--check out www.eatonbarbell.com ), and also train at the Powerstation Gym in Middletown, Ohio and with Gritter at his Barn Gym. On Monday, 08/09/10 I have started the Block Periodization training. This program has been mapped out by Jeremy Frey for me. I am a bench only guy and 42 years old. Current best benches are 730 at 220 and 749 at 242. I have been doing a more traditional Westside type of training for the last 6 years or so. My training had gotten stale, bored with it, and I honestly wasn't having much fun. I have read about Block Training, and it peaked my interest to the point of wanting to give it a run. My work capacity is crap right now, so my first block (Accumulation) is going to run 7 weeks. Here is my first day.

08/09/10
Safety Squat Bar Box Squat
5 sets x 5 reps 315 lbs
9 exercise circuit (2 x through 10 reps) consisting of
Incline DB Press--70 lbs
Chest Supp Row--3 plates and a quarter
Band Leg Curl--Green Band
Sit Ups
Flat DB Fly
Band Pull Apart
SL RDL
Wall Sits (45 seconds)
Plate Raise
Made it through the first day. Was a bit winded about 1/3 of the way thru the second circuit, but kept the pace fairly quick. Tuesday is the only day off for me. Benchin on Wednesday.

Chris Smith
08-11-2010, 07:41 PM
First week--Accumulation-Competition Bench RAW
60% 285 x 6
65% 310 x 5
70% 330 x 4
65% 310 x 6
70% 330 x 5
75% 355 x 3

Circuit # 2--2 times thru 10 reps each exercise
1. Inverted Row
2. Blast Strap push ups
3. Front Bridge (45 seconds)
4. Back Extension
5. Reverse Lunge
6. D-Bell Side Bend
7. Upright Row
8. Elbows Out Extension-45 lbs
9. Bicep Curl bar Curls--75 lbs.

It was hotter than **** in my gym, so the circuit really had me breathing pretty hard. I seem to recover fairly well once I get in front of the fan for a couple mintes. Gotta bump the circuits up to 3 times thru starting Friday.

Chris Smith
08-12-2010, 03:48 PM
8/12/10 Cardio Day

30 Minutes steady state cardio on Elliptical
Pushed the Prowler with another guy from the gym for three 40 yard sprints. Did this at 3:00 in the afternoon--around 92 degrees out.

Chris Smith
08-13-2010, 05:44 PM
Friday 8/13/10
Romanian Deadlifts
5 x 5 275 lbs
Circuit # 1--3 x thru 10 Reps each set
Incline D-Bell Press 60, 65, 70 lbs
Chest Supp. T-bar Row--3 plates and a quarter
Blue Band leg curls
Sit-Ups
Flat D-Bell Flys-40, 45, 50 lbs
Band Pull aparts-Monster Mini
SLDL--185 lbs
Wall Sits--45 seconds
Front Plate Raise--45 lb plate

These circuits are really tough for me, because I am pretty out of shape. I will start going thru the circuit 4 times next Friday. Two more weeks then a deload week.

Lones Green
08-13-2010, 07:48 PM
Glad to see a log on here Smitty!

Brian Hopper
08-13-2010, 08:19 PM
Very impressive benches at 220 and 242, I hope the block periodization works out for you!!!!!

Chris Smith
08-13-2010, 11:36 PM
Thanks guys. Lones--I will see ya at the Pro-Am. I'll be there all weekend helping Mike.

Lones Green
08-14-2010, 08:16 AM
Thanks guys. Lones--I will see ya at the Pro-Am. I'll be there all weekend helping Mike.

Sounds good, I'm looking forward to it

Chris Smith
08-14-2010, 04:01 PM
Saturday-8/14/10

Steady state Cardio on Precor Elliptical 30 minutes
Standing Abs 5 sets x 20 reps

Chris Smith
08-16-2010, 02:35 AM
Sunday-08/15/10 Week # 2, Day 1. Competition Bench
Warmed Up
65% 310 x 6
70% 330 x 4
75% 355 x 2
70% 330 x 5
75% 355 x 3
80% 380 x 2
Worked pretty good on these sets. I am not used to this volume--benched Wed, then on Friday did Incline D-Bell Press and Flat Flyes, now more benching today, then will bench on Wed coming up. So far, so good.
Circuit # 2 10 reps and 3 times thru
1. Inverted Row
2. Blast Strap Push-Ups
3. Front Bridge (45 seconds)
4. Back Extensions
5. Reverse Lunges
6. D-Bell Side Bends
7. Upright Row-85 lbs
8. Elbows Out Extension--40, 45 lbs
9. Hammer Curls 45 lbs
I am starting to get accustomed to the circuits, although the 3rd round was tough. Last week, 2 times thru kicked my ass. Have 2 more weeks of this before a deload week.

Chris Smith
08-16-2010, 10:53 PM
Monday, 08/16/10 Week #2, Day 1

Safety Squat Bar Box Squat
5 X 5 330 lbs

Circuit # 1 10 Reps each exercise 3 times thru.
Incline D-Bell Press 70 lbs
Chest Supp T-Bar 3 plates and a quarter
Blue Band Leg Curls
Sit-Ups
Flat D-Bell Flyes
Band Pull Apart--Monster Mini
SLDL--185 lbs
Wall Sits 45 Seconds
Plate Raise--45 lb Plate
Starting to get better with the circuits--My body is starting to get used to them--We kept the pace up and lowered the rest between the three circuits today.

Chris Smith
08-18-2010, 08:01 PM
Wednesday, 8/18/10 Week #2 Day 3 Competition Bench

Warmed Up
65% 310 x 6
70% 330 x 4
75% 355 x 2
70% 330 x 5
75% 355 x 3
80% 380 x 2
Really starting to feel the volume of all the benching, as I did this training on Sunday as well, plus did Incline D-Bell presses and flat flyes on Monday. Dont feel like I ever recover. lol.
Circuit # 2 10 reps and 3 times thru
1. Inverted Row
2. Blast Strap Push-Ups
3. Front Bridge (45 seconds)
4. Back Extensions
5. Reverse Lunges
6. D-Bell Side Bends
7. Upright Row-85 lbs
8. Elbows Out Extension--40, 45 lbs
9. Hammer Curls 45 lbs
Definately getting better with the circuits--they are tough, but my wind is getting a bit better through them. On a sidenote, I have dropped about 5 lbs since I started this about a week and a half ago.

Chris Smith
08-21-2010, 08:18 PM
Thursday 8/19/10

Cardio Day and Abs

30 minutes Elliptical
5 sets standing Abs

Chris Smith
08-21-2010, 08:24 PM
Friday 08/20/10 Week #2 Day 4

RDL
5 x 5 300 lbs
Circuit#1 3 times thru consisting of:
D-Bell Incline Press
Chest Supp. T-Bar Rows
Blue Band Leg Curl
Sit-Ups
Flat D-Bell Fly
Band Pull Apart--Light Band
SLDL
Wall Sits 45 Seconds
Plate Raise
Gonna bump the circuit up to 4 times starting on Monday. Then a much needed deload week after this coming week.

Chris Smith
08-26-2010, 10:54 PM
Sat. 08/21/10 Week #2, Day 5 Cardio Day

35 Minutes Precor Elliptical
Abs--4 sets Standing Abs

This weekend is a challenging weekend, as I have to work the Pro-Am, and get my training in as well. Gotta make time, though.

Chris Smith
08-27-2010, 12:12 AM
Sunday, 8/22/10 Week #3 Day 1 Competition Bench

Warmed Up
65% 310 x 6
70% 330 x 5
75% 355 x 3
70% 330 x 6
75% 355 x 4
80% 380 x 3

Circuit # 2 10 reps and 4 times thru
1. Inverted Row
2. Blast Strap Push-Ups
3. Front Bridge (45 seconds)
4. Back Extensions
5. Reverse Lunges
6. D-Bell Side Bends
7. Upright Row-85 lbs
8. Elbows Out Extension--40, 45 lbs
9. Hammer Curls 45 lbs

Had to do this training at 9:30 at night, as I had to help tear down from the Pro-Am. Needless to say, I wasn't very motivated.

Chris Smith
08-27-2010, 12:14 AM
Monday Week # 3, Day 2 SSB Box Squats

355 x 4 4 Sets

Circuit # 1 4 times thru
D-Bell Incline Press
Chest Supp. T-Bar Rows
Blue Band Leg Curl
Sit-Ups
Flat D-Bell Fly
Band Pull Apart--Light Band
SLDL
Wall Sits 45 Seconds
Plate Raise

Chris Smith
08-27-2010, 12:20 AM
08/25/10 Week # 3 Day 3 Competition Bench

Warmed Up
65% 310 x 6
70% 330 x 5
75% 355 x 3
70% 330 x 6
75% 355 x 4
80% 380 x 3

Circuit # 2 4 times thru
1. Inverted Row
2. Blast Strap Push-Ups
3. Front Bridge (45 seconds)
4. Back Extensions
5. Reverse Lunges
6. D-Bell Side Bends
7. Upright Row
8. Elbows Out Extension
9. Hammer Curls
Benching was tough today--chest seems to be overworked--luckily that was my last bench training as my deload week starts in a couple days. Friday I do some deads and a circuit and Saturday is Cardio, then I start the deload.

Chris Smith
08-27-2010, 12:28 AM
08/26/10 Thursday Week # 3 Day # 4

Cardio
Precor Elliptical 35 Minutes
Abs--Standing Abs 4 sets--20 reps each.

Chris Smith
08-28-2010, 02:42 AM
08/27/10 Friday Week #3 Day #5

RDL
315 x 4--4 sets x 4 reps

Circuit # 1 4 times thru
D-Bell Incline Press
Chest Supp. T-Bar Rows
Blue Band Leg Curl
Sit-Ups
Flat D-Bell Fly
Band Pull Apart--Light Band
SLDL
Wall Sits 45 Seconds
Plate Raise

Chris Smith
08-30-2010, 06:04 PM
8/28/10 Saturday Week #3 Day 6

Cardio & Abs

35 Minutes Precor Elliptical
4 sets standing abs

Chris Smith
08-30-2010, 06:06 PM
08/29/10 Week # 4 Day 1

This is the first day of my deload week.
Cardio 35 Minutes Precor Elliptical
Done

Chris Smith
08-30-2010, 06:08 PM
08/30/10 Week# 4 Day 2

Safety Squat Bar Squats
315 2 sets x 2 reps

Leg Ext-3 sets x 15
Cybex Leg Curl-3 sets x 15
Reverse Hypers--3 sets--90 lbs.

Nice easy day today--starting to feel refreshed already.

Chris Smith
09-02-2010, 11:19 PM
9/1/10 Week # 4 Day 3

Deload Bench

Worked up to 315 2 sets x 2 reps
Elbows out extensions 3 sets x 20 reps
Lat Pulldown 3 sets x 12 reps
D-Bell Shoulder Complex 3 sets x 15 reps
Getting anxious to start the next 2 week wave of heavier training. The other guys are getting ready for the Lexen meet in October--they did short bands to a 1 board.

Chris Smith
09-02-2010, 11:20 PM
9/2/10 Week # 4 Day 4

Cardio
35 minutes Precor Elliptical

Chris Smith
09-05-2010, 07:11 PM
9/5/10 Week # 5 Day 1

Close Grip Floor Press
Warmed up, then
315 X 4
335 X 4
355 X 4
355 X 4

D-Bell Rows
100 X 12 reps--4 sets
D-Bell Shrugs
100 X 12 reps--4 sets
Upright Rows
105 X 12 Reps--4 sets
Green Band Tricep Pushdowns
12 reps--4 sets

First day back after the Deload week. Feel refreshed and ready to lift. Percentages go up a bit the next 2 weeks, then another deload week.

Chris Smith
09-07-2010, 12:37 AM
9/6/10 Week # 5 Monday Day 2

Safety Squat Bar Box Squats
Warmed up then,
345 x 3
345 x 3
365 x 3
365 x 3
385 x 3

Back Extensions
4 sets x 10 reps
Hammer Curls
4 sets x 10 reps
TKE's
4 sets x 10 reps
Standing Abs
4 sets x 10 reps
Everything felt good today. Since doing the circuits on the first 3 weeks, my recovery time between sets seem to be alot quicker.

Chris Smith
09-09-2010, 05:48 AM
9/8/10 Week # 5 Wednesday Day 3.

Competition Bench
310 x 6
345 x 5
370 x 3
370 x 3
370 x 3
345 x 4
405 x 1

Weights felt good today--glad to be back after the deload
Lat Pulldowns 4 sets x 10 reps
D-Bell Overhead Press 4 sets x 10 reps.
Shoulder Prehab Exercises--4 times thru
Forearms--rear wrist curls--4 sets x 12 reps

The other teammates are getting ready for a Lexen Extreme meet in October--everyone did very well benching and shirting up. They will all hit PR's come meet time.

Brian Hopper
09-09-2010, 08:22 AM
Nice work Chris!!!!

Chris Smith
09-10-2010, 05:16 AM
9/9/10 Week # 5 Thursday Day 4

Cardio and Abs

30 Minutes Precor Elliptical
4 sets standing abs

Chris Smith
09-11-2010, 02:50 PM
9/10/10 Week # 5 Friday Day #5

Circuit #1--two times through with 10 reps each exercise

D-Bell Incline Press
Chest Supp T-Bar Rows
Band Leg Curls
Sit ups
D-Bell Flat Flys
Banp Pull Apart
SLDL
Wall Sits
Front Plate Raise

Chris Smith
09-13-2010, 01:01 AM
9/11/10 Week # 5 Saturday Day #6

Cardio And Abs

35 Minutes Precor Elliptical
4 sets Standing Abs

Chris Smith
09-13-2010, 01:20 AM
9/12/10 Week # 6 Sunday Day #1

Close Grip Floor Press
Warmed up, then started my work sets of
365 x 3
385 x 3
405 x 3
405 x 3

D-Bell Rows
3 x 10
D-Bell Shrugs
3 x 12
Upright Rows
3 x 10
Green Band Pushdowns
3 x 15
Today was the start of my 6th week of block periodization. Everything is going well--feel good, work capacity is climbing, and having fun training. My next meet will probably be the big Lexen meet in March. Plenty of time to get used to block training.

Chris Smith
09-13-2010, 11:07 PM
9/13/10 Week # 6 Monday Day # 2

Safety Squat Bar Box Squats
Warmed up, then
395 x 3
415 x 3
435 x 3
435 x 3
These sets had a PRE of 8 which means leaving about 3 or 4 reps in the tank.

Back Extensions
3 x 12
TKE
3 x 12
Hammer Curls
3 x 10
Standing Abs
3 x 15

Chris Smith
09-16-2010, 01:42 AM
9/15/10 Week # 6 Wednesday Day #3

Competition Bench Raw
Warmed up then work sets of:
310 x 6
345 x 5
370 x 3
405 x 1
405 x 1
370 x 4
345 x 5

Lat Pulldown
3 x 12 reps
D-Bell Shoulder Press
3 x 10
Shoulder prehab exercises
3 x 12
Forearm curls
3 x 10

Benching felt pretty good today. Getting in a good groove with the training. Other guys preparing for the meet had a scheduled deload this week.

Coke
09-16-2010, 06:39 PM
Good job in here Chris, wish you all the best at Eaton Barbell...must be nice having your own gym.

Chris Smith
09-16-2010, 08:22 PM
Thanks man. It is great having my own place, but a lot of work as well. Wouldn't have it any other way. lol

Chris Smith
09-16-2010, 08:24 PM
9/16/10 Week # 6 Thursday Day # 4

Cardio--35 minutes Precor Elliptical

Standing Abs--3 sets x 15

Chris Smith
09-19-2010, 10:26 PM
9/17/10 Week # 6 Friday Day # 5

Circuit # 2--2 times thru 10 reps each exercise.

Inverted Rows
Blast Strap Push ups
Prone Bridge--45 Seconds
Back Extensions
Reverse Lunges
D-Bell Side Bends
Upright Rows
D-Bell Elbow Out Ext.
Hammer Curls

Chris Smith
09-19-2010, 10:31 PM
9/18/10 Week # 6 Saturday Day # 6

Cardio and Abs

35 Minutes Precor Elliptical
3 sets standing abs

After today I have a deload week, then will be starting the Transmutation Block.

Chris Smith
09-19-2010, 10:39 PM
09/19/10 Week # 7 Sunday Day # 1

Cardio and Abs

35 Minutes Precor Elliptical

2 sets standing abs

Talked to Jeremy today--next block is gonna be 4 or 5 weeks long. My body feels pretty good--not really beat up at all--alot of volume, but my body hasn't taken the normal beating of going super heavy every week. Shoulders and elbows feel great--had issues with them before last meet, I think due to the 1 rep maxes week in and out, for the longest time. On my cardio, I noticed my pace has gotten faster--when I started out I kept the pace at around 100 strides per minute--now they are up to 115-120, so I know that area is getting better as well. So far, so good. Looking forward to the next block. I will try to incorporate some video of some training days coming up.

Chris Smith
09-21-2010, 12:43 AM
9/20/10 Week# 7 Monday Day # 2--Deload Week

Deload Squat Day
SSB Box Squats--warmed up then,
365 x 2
365 x 2

Mini circuit -- 3 x thru.
Leg Extensions
Hamstring Curls
Standing Abs

Chris Smith
09-24-2010, 04:14 PM
09/22/10 Week # 7 Wednesday Day # 3--Deload Bench Day

Warmed up then worked up to:

330 x 2
330 x 2
Then did 3 accessory exercises which consisted of the following for 3 sets 12 reps each.
Lat Pulldown
Tricep Pushdown
Face Pulls
Thats it--getting amped for my next block--just gotta do cardio the rest of the week.

Chris Smith
09-24-2010, 04:15 PM
09/23/10 Week # 7 Thursday Day # 4 Cardio

35 Minutes on Precor Elliptical
Done

Chris Smith
09-26-2010, 12:02 AM
09/25/10 Week # 7 Saturday Day # 5 Cardio

35 minutes on Precor Elliptical

Chris Smith
09-28-2010, 08:42 PM
09/26/10 Week # 8 Sunday Day # 1 Special Devolopmental Bench

This is the start of the next Block--Transmutation. It will be for 3 weeks plus a deload week. Still going all RAW this block.

Close Grip Floor Press
4 sets x 4 reps
355 x 4
370 x 4--3 sets

D-Bell Rows
4 sets x 10 reps
D-Bell Shrugs
4 sets x 10 reps
Upright Row
4 x 10
Band Pushdowns
4 x 10

Chris Smith
09-28-2010, 08:47 PM
09/27/10 Week # 8 Monday Day # 2 Special Developmental Squat

SSB Box Squats w / 120 lb chain weight
365 x 4 4 sets of this

Reverse Hypers
4 x 10
TKE
4 x 10
D-Bell reverse fly (upper back movement)
4 x 10

Chris Smith
09-29-2010, 08:21 PM
09/29/10 Week # 8 Wednesday Day # 3 omp Bench Day

Bench Press--warmed up then did
370 x 4
370 x 4
370 x 4
390 x 3
390 x 3
390 x 3

2 Board Press
315 x 4
335 x 4
355 x 4
375 x 4

Chest Supp T-Bar rows
4 sets x 10 reps
D-Bell Power Cleans
4 sets x 10 reps
Face Pulls
4 sets x 10 reps
Alot of sets today. Everything felt pretty good. I havent done this much full range benching in a long time. lol

Chris Smith
10-01-2010, 03:08 AM
09/30/10 Week # 8 Thursday Day # 4 Cardio Day

35 minutes Precor Elliptical
Standing Abs
4 sets x 15 reps

Done--chest is sore today from benching last evening. I am going to start doing alot more recovery work such as contrast showers, etc. With my age (42) and this block training, I am pretty sure I will need to be on my A-game. Gotta tighten up the nutrition as well.

Coke
10-01-2010, 10:15 AM
You are an exceptional bencher bro, major props!!

Lones Green
10-01-2010, 11:54 AM
Never would have guessed you were 42 Smitty! Great benching as well!

Chris Smith
10-01-2010, 03:03 PM
Thanks guys. At least I am having fun training a different way now. I really needed the change of pace. The volume is a bitch but I am getting used to it. I look forward to those deload weeks when they approach. 2 more weeks before the next deload. I am either going to do the Lexen Coalition meet or the SPF Ironman in March. Undecided as of now, but leaning towards the Lexen meet, since it is only an hour and 20 minutes away.

Chris Smith
10-03-2010, 12:37 AM
10/01/10 Week # 8 Friday Day # 5 Transmutation

Special Developmental Deads--(Conventional-double overhand grip)

275 x 4 4 Sets

Back Extensions
4 x 10
Hamstring Curls
4 x 10
Cambered Bar Shrugs
4 x 10

Chris Smith
10-03-2010, 12:38 AM
10/02/10 Week # 8 Saturday Day # 6

Cardio

35 Minutes Precor Elliptical

Chris Smith
10-07-2010, 03:48 AM
10/03/10 Week # 9 Sunday Day #1 Special Developmental Bench

Close Grip Floor Press W/ 120 lb chain weight
295 x 3
315 x 3
325 x 3
325 x 3

D-Bell Rows
3 sets x 10 reps
D-Bell Overhead Press
3 x 10
Hammer Curls
3 x 10

Chris Smith
10-07-2010, 03:52 AM
10/04/10 Week # 9 Monday Day # 2 Special Developmental Squat

SSB Box Squat w/ 120 lb chain weight
315 x 3
335 x 3
365 x 3
365 x 3

Reverse Hypers
3 x 10
Halbert Rows
3 x 10
Hamstring Curls
3 x 10

Chris Smith
10-07-2010, 03:59 AM
10/06/10 Week # 9 Monday Day # 3 Competiton Bench Day

Raw Flat Bench
Worked up to the following work sets
390 x 3 82%
390 x 3
390 x 3
405 x 2 85%
405 x 2
405 x 2
2 Board Press
365 x 3
365 x 3
365 x 3
365 x 3
Chest Supp T Bar Row
3 x 10
D-Bell Power Cleans
3 x 10
Face Pulls
3 x 10

Ass was kicked tonite. Alot of sets, with the higher percentages 82 and 85 %. Then the 2 board wiped me out. lol. Not used to going heavy twice a week, as I just did Floor Press with chains on Sunday. One more week until deload--next week is gonna be challenging.

Chris Smith
10-08-2010, 12:23 AM
10/07/10 Week # 9 Thursday Day # 4

Cardio Day

30 minutes Precor Elliptical

Chris Smith
10-14-2010, 01:50 AM
10/8/10 Week # 9 Friday Day # 5

Deadlifts-conventional--double overhand

275 x 3
315 x 3
315 x 3
315 x 3
Back Extensions
3 x 10
Hamstring Curls
3 x 10
Cambered Bar Shrugs
3 x 10

Chris Smith
10-14-2010, 01:53 AM
10/9/10 Week # 9 Saturday Day # 6

Cardio and Abs

30 minutes Precor Elliptical

Standing Abs
3 x 20

Chris Smith
10-14-2010, 02:01 AM
10/10/10 Week # 10 Sunday Day # 1

Close Grip Floor Press with 120 lb Chains

275 x 3
295 x 3
305 x 3

D-Bell Rows
3 x 8
D-Bell Overhead Press
3 x 8
Hammer Curls
3 x 8

Didn't feel too bad today--chest didn't feel totally recovered, but other than that everything was good. No injuries, body feels pretty good--starting to feel the effects of the lowering volume, which I like. lol I will give a full recap after this week is up on my feelings so far on the block training. I have a deload next week, then who knows what Frey has in store for me next. I should find that out pretty soon.

Chris Smith
10-14-2010, 02:04 AM
10/11/10 Week # 10 Monday Day # 2

SSB Box Squats with 120 lb Chain weight
315 x 2
365 x 2
365 x 2
Reverse Hypers
3 x 8
TKE
3 x 10
Halbert Rows
3 x 8

Chris Smith
10-14-2010, 02:06 AM
10/12/10 Week # 10 Tuesday

Forgot to do 20 minutes cardio yesterday before squatting, so I did it today.--Tuesday is usually my day off.

Chris Smith
10-14-2010, 02:21 AM
10/13/10 Week # 10 Wednesday Day # 3

Competition Bench Day
Warmed up and worked up to:
410 x 2 (86%)
410 x 2
410 x 2
420 x 2 (89%)
420 x 2
2 Board Press
365 x 3
405 x 3
425 x 3
Chest Supp T-Bar Rows
2 x 10
D-Bell Power Cleans
2 x 10
Face Pulls
2 x 10
Took a bit of Ephedrine before todays training--amped me up pretty good--I also changed my warm up sets and did less of them which helped--felt fresher during my work sets. I knew it was going to be a tough day since it was the last heavy day before deload week. 3 of my training partners have a meet next weekend (Lexen Fall Classic). They are poised to hit some PR's. Look forward to handling them and seeing them hit PR's.

Chris Smith
10-19-2010, 12:30 AM
10/14/10 Thursday Week # 10, Day # 4

Cardio
30 minutes Precor Elliptical
3 sets standing abs.

Chris Smith
10-19-2010, 12:32 AM
10/15/10 Friday Week # 10, Day # 5

Conventional Deadlifts--Double Overhand Grip

315 x 3
315 x 3
315 x 3

Back Extensions
2 x 10
Hamstring Curls
2 x 10
Cambered Bar Shrugs
2 x 10

Chris Smith
10-19-2010, 12:33 AM
10/16/10 Saturday Week # 10, Day # 6

Cardio
30 minutes Elliptical
2 sets standing abs

Chris Smith
10-19-2010, 01:22 AM
10/17/10 Sunday Week # 11, Day 1

Start of my deload week. Just doing some cardio today.

So, this is the end of the second block (Did Accumulation first, then just completed the Transmutation phase). Looking back and reflecting on block training so far, here is my take. The accumulation block was long and tough. It lasted 7 weeks (3 weeks training and deload, then 2 weeks and another deload). He went 7 weeks on me because quite simply, I was horribly out of shape. The circuits I did was very tough, I have never done such a thing since I started competing 12 years ago. Also did alot of sets on the bench with the lower percentages (60-78% range). Weight wasn't heavy, but the volume is the kicker. Since I have moved on to the second block, the weight has gotten heavier, the volume has decreased somewhat. I actually like this. It is more suited to what I am accustomed to. The work sets were tough, but manageable. So far, I like where the program is going. I haven't done any shirt training since my last meet in July. I am real curious how the shirt will get incorporated into the training. I feel good, no injuries/pain/discomfort of any kind. I think the break from training real heavy will help out immensely. My meet training cycle will begin in early December. Things I need to work on between now and December are 1. Nutrition-been eating like **** lately--gotta bump up the protein, and be conscious of carb intake. 2. Supplements--just started fish oil and multi vitamin and Vit C for over-all health, Microlactin, Glucosamine/Chondroitin for the joints. Getting ready to order 15 lbs of Protein from Protein Factory--I work midnights, so I am going to keep 5 lbs at work plus a shaker bottle so I always have access. 3. Recovery work--Have to incorporate this after each weight training day-contrast showers, stretching, work on bench set up, etc. Looking forward to the meet in March.

Chris Smith
10-20-2010, 10:55 PM
10/18/10 Monday Week # 11 Day # 2

Deload Squats

SSB Box Squats
275 x 3 4 sets

Leg Ext
3 x 10 - Light
Hamstring Curls
3 x 10 - Light
Reverse Hypers
2 x 10 - Light

Chris Smith
10-20-2010, 10:59 PM
10/20/10 Wednesday Week # 11 Day # 3

Deload Benching

Warmed up and worked up to:
330 x 1 (70%) 2 sets

Tricep Pushdowns
3 x 15 - Light
Lat Pulldown
3 x 15 - Light
Face Pulls
3 x 15 - Light

Chris Smith
10-28-2010, 12:50 AM
Ok, Deload week is over. Sunday was a deload for me as well. A few of our guys competed at the Lexen Xtreme Fall Classic on Sunday. Bruce and I went up and handled them. Josh Doran did the bench only raw and hit 435, and just missed 460, which would have been a PR--he will get it next time. Chad Rother (light 275--weighed 255) Hit PR's in all lifts and went 685, 450, 555 with a close 575 pull. 17 year old Holden Williams weighed 192 and went 500, 315, 525, and PR'd in each lift, and was a 95 lb gain from his last meet in April.

Monday I started back up. It was squat day--Frey pulled my box, so I gotta free squat the next few weeks. Sux. lol.

10/25/10 Monday Week # 12 Day 1

SSB bar free squat
315 x 4
315 x 4
335 x 4
335 x 4
Paramount Total Leg Swing
4 x 10
Hypers
4 x 10
Standing Abs
4 x 10
Halbert Rows
4 x 10

Chris Smith
10-28-2010, 01:06 AM
Tuesday is my only off day. Wed is bench day. Gonna do a 3 week Transmutation block and getting reaquainted with the shirt. I wear a Doubly Ply Super Katana with the collar made of the F-6 material--it gives it a little more stretch so I can get the weights to touch.

10/27/10 Wednesday Week # 12 Day # 2

Competition Bench
135 x 12
225 x 8
315 x 3
405-2 board x 1
Added Shirt
70% 510 x 4 to 1 board
70% 510 x 4 to 1 board
73% 530 x 4 to 1 board
73% 530 x 4 to 1 board
73% 530 x 4 to 1 board

Chest Supp T-Bar Rows
4 x 10
Face Pulls
4 x 10

Alot of reps in the shirt tonight. Usually the first one or two came close but didn't touch the board, then the 3rd and 4th rep I could get down. I video'd all of the bench sets tonight, so I will put them on Youtube and post them to my log. All in all, it went pretty good.

Chris Smith
10-31-2010, 01:57 AM
10/28/10 Thursday Week # 12 Day # 2

Cardio

30 minutes Precor Elliptical

Chris Smith
10-31-2010, 02:00 AM
10/29/10 Friday Week # 12 Day # 3

Deadlifts W/ 200 lbs chain weight

185 x 4
185 x 4
225 x 4
225 x 4

Reverse Hypers, Leg Extensions, Abs
4 sets x 10 reps.

Chris Smith
10-31-2010, 02:01 AM
10/30/10 Saturday Week # 12 Day # 4

Cardio
30 minutes Precor Elliptical.

Chris Smith
11-06-2010, 01:38 PM
10/31/10 Sunday Week # 13 Day # 1

Special Developmental Bench
Raw Bench Press 70%
330 X 4 5 Sets of this
Elbows out extensions
4 x 10
Halbert Rows
4 x 10
Lat Pulldown
4 x 10
Abs
4 x 10

Chris Smith
11-06-2010, 01:47 PM
11/01/10 Monday Week # 13 Day # 2
Special Developmental Squat
SSB Free Squat (No Box)
Worked up to 315 x 3 (4 Sets)
Reverse Hyper
3 x 10
Hamstring Curls
3 x 10
D-Bell Power Cleans
3 x 10
Standing Abs
3 x 10

Free squatting was tough. Since I am a bench fag, I always squat to a box. Frey pulled my beloved box for the next 3 weeks. Craig Smith tweaked my set up and form during the lift, which helped out a bunch--I had to bring my stance in a bit, and not sit back quite as far. My legs were toast.

Chris Smith
11-06-2010, 01:54 PM
11/03/10 Wednesday Week # 13 Day # 3
Competition Bench
Using shirt still (Double Ply Katana)
Warm ups went like this"
Empty Bar for 20--2 sets
95 x 15
135 x 10
225 x 5
315 x 2
405 x 2--2 board
Put Shirt on
520 x 4 to a 1 board
520 x 4 to a 1 board
550 x 4 to a 1 board
550 x 4 to a 1 board
Chest Supported T-Bar Row
3 x 10
Face Pulls
3 x 10
Weight didn't feel bad--alot of reps still which I am not used to with a shirt.

Chris Smith
11-06-2010, 01:55 PM
11/04/10 Thursday Week # 13 Day # 4

Cardio
30 minutes Precor Elliptical
Standing Abs
3 x 15

Chris Smith
11-16-2010, 02:57 AM
11/5/10 Friday Week # 13 Day # 5

Deadlifts with 200 Lbs chain
Worked up to 185 4 sets of 3 reps

Back Extensions 3 x 10
Hamstring Curls 3 x 10
Halbert Rows 3 x 10
Abs 3 x 10

Chris Smith
11-16-2010, 03:02 AM
11/7/10 Sunday Week # 14 Day # 1

Raw Bench Worked up to
355 x 4 4 Sets
Elbows Out Extensions 2 x 10
Lat Pulldown 2 x 10
D-Bell Power Cleans 2 x 10
Face Pulls 2 x 10

Chris Smith
11-16-2010, 03:06 AM
11/8/10 Monday Week # 14 Day # 2
Squat Day--SSB Squats No Box
Worked up to:
335 x 3 3 Sets
Squat Swing 2 x 10
Reverse Hypers 2 x 10
Leg Extensions 2 x 10
Face Pulls 2 x 10
Abs 2 x 10

Chris Smith
11-16-2010, 03:24 AM
11/10/10 Wednesday Week # 14 Day # 3
Bench Day Shirt Work
Warmed up then:
545 x 4 2 Sets
575 x 3 3 Sets
Chest Supp T-Bar 2 x 10
Face Pulls 2 x 10

Chris Smith
11-16-2010, 03:26 AM
11/12/10 Friday Week # 14 Day # 4
Deadlifts with 200 lbs chain weight
225 x 3 4 Sets
Back Extensions 2 x 10
Hamstring Curls 2 x 10
Halbert Rows 2 x 10
Abs 2 x 10

Chris Smith
11-16-2010, 03:38 AM
11/14/10 Sunday Week # 15 Day # 1
Raw Bench
Warmed up then:
380 x 3 4 sets
Elbows Out Ext 2 x 10
Lat Pulldowns 2 x 10
D-Bell Power Cleans 2 x 10
Face Pulls 2 x 10

This was last day as I start a deload this week. It was good getting back into the shirt--wasn't very heavy, but felt good getting some weight in the hands. After this deload, I begin my prep for the meet in March. Just received a new size 52 Double Ply Super Katana from Ken Anderson on Monday. It is bad ass. Double Ply with F-6 Material as the collar, sleeves shortened, and open back with 2 velcro straps. Cant wait to take it for a ride.

Chris Smith
11-22-2010, 04:22 AM
11/21/10 Sunday Week # 16 Day # 1

Deload week is over--nothing significant to post did a few light training days, and cardio. Today will be the actual beginning of my meet training cycle. While Frey was on his way to the UGSS at Elite, he was able to swing by my gym and check it out and we discussed some training. Good Stuff.

Raw Bench
Warmed up then work sets were in the 70-78% range
330 x 4 2 sets
345 x 4 2 sets
365 x 4 2 sets

Elbows out extension
4 x 12
T-Bar Rows
4 x 12
Face Pulls
4 x 12
D-Bell Power Cleans
4 x 10

Chris Smith
11-24-2010, 09:00 PM
11/22/10 Monday Week # 16 Day # 2
SSB Squats No Box
315 x 5 5 Sets
Leg Swing
4 x 10
Leg Ext
4 x 10
Reverse Hypers
4 x 10
Abs
4 x 15

Chris Smith
12-02-2010, 04:00 AM
11/24/10 Wednesday 15 weeks out

Competition Bench Day
Warmed up then: All Raw
340 x 4 72%
370 x 3 78%
390 x 2 82%
390 x 3 82%
370 x 4 78%
340 x 5 72%
Chest Supp T-Bar
4 x 10
Halbert Rows
4 x 10
Face Pulls
4 x 10

Chris Smith
12-02-2010, 04:02 AM
11/26/10 Friday 15 weeks out

Deadlift Day
355 5 sets x 5 reps
Lower Back Machine
4 x 10
Hamstring Curls
4 x 10
Abs
4 x 10

Chris Smith
12-02-2010, 04:07 AM
11/28/10 Sunday 14 Weeks Out
Specialized Developmental Bench Day (Raw Bench)
Work in between 77% and 82% of raw max of 475 total of 20 Reps
365 x 5- 2 Sets 77%
390 x 5--2 Sets 82%
Hammer Strength High Pull
4 x 10
Elbows Out Ext
4 x 10
FacePull
4 x 10
Shrugs
4 x 10

Chris Smith
12-02-2010, 04:10 AM
11/29/10 Monday 14 Weeks Out
Specialized Developmental Squat
SSB Free Squat with 120 lbs Chain
275 x 4 5 Sets
Reverse Hypers
4 x 10
Leg Swing
4 x 10
Leg Ext
4 x 10
Abs
4 x 10

Chris Smith
12-02-2010, 04:15 AM
12/01/10 Wednesday 14 Weeks Out
Competition Bench Day Raw--last week of Raw--I will be shirting up every week from here on out, except for deload weeks.
Work in the ranges of 77 - 82% of raw max of 475.
365 x 4 77% 2 Sets
390 x 4 82% 3 Sets
Lat Pulldown
4 x 10
Halbert Rows
4 x 10
Face Pulls
4 x 10

Chris Smith
12-08-2010, 02:24 AM
12/03/10 Friday

Deadlift day Rack Pull from lowest pin on power rack
RPE of 8 (which means if do 4 reps, and then leave 3-4 reps in the tank)
315 x 4
315 x 4
345 x 4
345 x 4
Low Back Machine
4 x 10
Hamstring Curls
4 x 10
Abs
4 x 12

Chris Smith
12-08-2010, 02:34 AM
12/05/10 Sunday 13 Weeks Out
Special Developmental Bench Reverse Light Band Bench Press
315 x 4
345 x 4
365 x 4
405 x 4
Lat Pulldown
3 x 12
Elbows Out Extensions
3 x 12
Halbert Rows
3 x 12
Shrugs
3 x 12

Chris Smith
12-08-2010, 02:37 AM
12/06/10 Squat Day
SSB Bar Free Squat with 120 lbs chain
275 x 4
275 x 4
295 x 4
295 x 4
Leg Swing
3 x 12
Reverse Hypers
3 x 12
Leg Extensions
3 x 12
Standing Abs
3 x 15
Still getting used to Free squatting--I have always squatted to a box in the past, so this has been challenging to me. Really trying to get good depth on each rep.

Chris Smith
12-08-2010, 11:25 PM
12/08/10 Wednesday 13 Weeks Out

Competition Bench Day (Shirt)
Warmed up raw up to 405 then added 2-ply Katana
All sets are done to a 1 board
510 x 4 70%
510 x 4
540 x 4 74%
540 x 4
540 x 4
I put on my new 2-ply Super Katana on the 540 sets to start getting it broke in. Very tight--had to have my training partners literally move my hands out on the bar.
Ended up getting 540 down to about 3/4 inch away from the 1 board on the last set. I plan on just putting this shirt on the last set each week, and use my opener shirt for the earlier sets from here on out.
Chest Supported T-Bar
4 x 10
Band Face Pulls from different angles
4 x 12

Chris Smith
12-23-2010, 12:55 AM
Gotta get my log updated--fell behind a bit. Start with last Friday, which would have been 12/17/10.
Deadlifts--with a doubled up mini short band from bottom pin on power rack.
Worked up to 225--4 sets x 3 reps
Leg Press 400 x 10 3 sets
Lower Back Machine 180, 190, 200 for 10 reps
Hamstring Curls 3 x 10
Standing Abs 3 x 10

Chris Smith
12-23-2010, 12:59 AM
Sunday 12/19/10 11 Weeks Out
Special Developmental Bench
Reverse Light Band Bench Press
365 x 3
405 x 3
405 x 3
425 x 3
Elbows Out Ext
3 x 7
Lat Pull
3 x 7
Halbert Rows
3 x 7
Shrugs
3 x 10

Chris Smith
12-23-2010, 01:02 AM
Monday 12/20/10 11 Weeks Out
Squat Day
SSB Free Squat w/120 lbs Chain
275 x 3
315 x 3
315 x 3
335 x 3
All sets were good deep squats--RAW DOG
Paramount Leg Swing
3 x 7
Reverse Hypers
3 x 10
Leg Ext
3 x 7
Standing Abs
3 x 15

Chris Smith
12-23-2010, 01:08 AM
Wednesday 12/22/10 11 Weeks Out
Competition Bench Day
Warmed up raw to 405 on a 2 board
Added Katana--All sets to a 1 board
565 x 3 (78%)
565 x 3
595 x 3 (82%)
595 x 3
Put on new Super Katana
595 x 3--Each rep came about 3/4 inch from touching 1 board. Shirt is starting to get broke in--just need some heavier weight to get close to touching in it.
Chest Supported T-Bar Row
3 x 7
Face Pulls
3 x 7
Band Face Pulls from bottom
3 x 12
Gotta do some pulls on Friday, then I start my deload. Everything is feeling good. Looking forward to the next block and getting in to the heavier poundages. Lexen Meet is looking like a great turn out.