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andyhandel69
08-10-2010, 11:33 PM
hey guys i thought i would start a log here. I am from Australia and am 23 years old. Im 5"9 and around 220 lbs. My goal is to get the Australian raw bench press record soon. Best raw bench to date is 380lbs which was a few months ago. Am planning to hit 400lbs in training in a few weeks.

I workout 3 times a week with one day being bench day, another being bench assistance and the third being squat and deadlift and abs... will post last few workouts later...

andyhandel69
08-11-2010, 12:08 AM
Last Squat/ DL day

1)Pin Pulls from below the knee
Bar x 10
117 x 5
205 x 5
271 x 3
359 x 3
469 x 8

2) Parallel Box Squat
Bar x 10
117 x 5
205 x 5
271 x 3
315 x 3
375 x 10

3) pullups wide grip (like low reps for these otherwise i fatigue too fast)
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

4) Bit of abs at the end
Ball crunch 2 sets of 20
Leg Raises 2 sets of 10

----------------------------------------------------------------------------------------------------------------------------------------

Last Bench Day - all raw

1) Floor Press
Bar x 20
117 x 10
161 x 5
205 x 5
249 x 5
331 x 7

2) 3 board - (first time in months - just wanted to get a feel for it again)
352 x 1
372 x 1
419 x 1

3) Bradford Press
128 x 10
128 x 10

4) Light Incline dbell press
cant remember the weight, wasnt anything worth mentioning... 4 sets of 10...

------------------------------------------------------------------------------------------------------------------------------------------------------------


10th August - Bench Assistance

1) Dips
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

2) Inverted Rows with feet on box (so at top of row body is parallel to ground)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

3)side laterals
25lbs x 20
25lbs x 20
25lbs x 20
25lbs x 20

4) band pullaparts
medium band x 20
medium band x 20
medium band x 20
medium band x 20

5) Light Barbell Curls
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10

6) Band Tricep pushdowns with towel
medium band x 20
medium band x 20
medium band x 20
medium band x 20

andyhandel69
08-11-2010, 01:58 AM
squat/ deadlift day 2moro..........

andyhandel69
08-11-2010, 10:33 PM
Squat / Deadlift day

Deadlift
Bar x 10
117 x 5
205 x 5
271 x 2
359 x 1
447 x 1 (89% of max)... just wanted to see how fast it would be... wasnt too bad

Box Squat to Parallel box
Bar x 10
117 x 5
205 x 5
271 x 2
359 x 1
403 x 1
491 x 0(98% of max)........ had some trouble with the walk out... never got feet in the right position
491 x 1 PR

Pull ups (wide grip)
BW x 6
BW x 6
BW x 6
BW x 5
BW x 5

Decline abs
3 easy sets of 10

Workout went ok...... Deadlift at 90% wasnt too bad... wanted it a little faster... and for the squat the second attempt at 491 came up pretty easy its just i didnt sit right down onto the box as i would of liked... bench day coming up next...

andyhandel69
08-14-2010, 06:24 PM
Bench Day

1) Floor Press
Bar x 20
117 x 10
161 x 5
205 x 5
293 x 15 PR

2) Bench Press (with Mark Bells Sling Shot - first time trying it)
117 x 5
220 x 38 (.. had a few more reps in the tank but the last few kept hitting the rack so i stopped after 38).... Also i think my best reps with 220 (no sling shot) is around 30 so it was great to get some extra reps...

3) Bradford Press
128 x 20
128 x 16

4) Dumbell Bench
ended up skipping these as i was just dead by this point... had jacked pre workout and really didnt drink any water with it which ended up making me feel like puking...so called it a day after the bradford presses... overall workout went ok...

andyhandel69
08-18-2010, 12:58 AM
Quick bench assistance workout as didn't have much time

Sling shot bench (speed Bench)
Up to top set of 230x30


Dumbells row no straps
I think 95s x 2 sets of 10

Side laterals
25s x 2 sets of 20

Pullaparts lying down
2 sets of 20

Dumbells curls
25s x 2 sets of 20

Bench dips
Bw x 2 sets 20

Quick workout today. Everything very light just wanted to get some work in..

andyhandel69
08-18-2010, 10:43 PM
Squat and Deadlift Day

short for time again... so only had time for doing the main lifts...

Deadlift
Bar x 10
117 x 5
205 x 5
271 x 2
359 x 1
458 x 1 (92% of max)... again wasnt too bad... was nice and smooth.. will try for around 95% next week just to see where things are, then go back to reps after that...

Box Squat 15inch box
Bar x 10
117 x 5
205 x 5
271 x 2
359 x 1
403 x 1
502 x 1(99% of max)... felt good.. PR

That it for today... didnt do any assistance work... next workout is bench day...

andyhandel69
08-20-2010, 09:14 PM
Bench Day

Floor Press
Bar x 20
117 x 10
161 x 5
205 x 5
249 x 5
315 x 10 PR... (could of got 11 but just didnt go for it today..)

Bench Press high rep set
warmup 117 x 10
working set 205 x 30

Standing Bradford Press
133 x 20
133 x 16

Dbell floor press (palms in/ elbows in/ paused) - first time doing these! they were hard!
95s x 7
95s x 7
95s x 7

andyhandel69
08-23-2010, 03:30 AM
Bench Assistance... pushed the pace with this one.. done in 40-45 mins.. weights are light but rests are pretty short

Superset 1 - Floor JM's and Dbell rows

Floor JMs paused
bar x 20
117 x 8
117 x 8
117 x 8
117 x 8

Dbell row
95s x 10
95s x 10
95s x 10
95s x 10

Superset 2 - side laterals and band pullaparts

Side laterals
27.5s x 22
27.5s x 22
27.5s x 20
27.5s x 20

Band pullaparts lying down
Med band x 22
Med band x 22
Med band x 22
Med band x 22

Superset 3 - Dbell curls and band towel pushdowns

Dbell curls
27.5s x 10
33s x 10
38.5s x 10
44s x 10

Band pushdowns with towel (to make like rope pushdowns)
Med Band x 20
Med Band x 20
Med Band x 20
Med Band x 20

Coke
08-24-2010, 07:59 AM
My goal is to get the Australian raw bench press record soon.

No doubt you will do just that, good luck Andy...real nice efforts in here.

andyhandel69
08-25-2010, 01:11 AM
thanks! should have the record by the end of the year. I know it doesnt come close to the record over in America but its still something!

andyhandel69
08-25-2010, 06:25 PM
Squat and Deadlift Day

Deadlift
Bar x 10
117 x 5
205 x 5
271 x 2
315 x 2
359 x 1
403 x 1
469 x 1 (94% of max)... starting to feel pretty heavy.. but was still nice & smooth..wouldnt say it was fast though

Speed Squats - Reverse Band and 15 inch box
117 x 5
205 x 5
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3... all very easy

Wide Grip Pullups
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

ABS
crunches on the ball 2 sets of 15
decline abs 2 sets 15

Done...

andyhandel69
08-28-2010, 06:25 PM
Bench Day

Floor Press
Bar x 20
117 x 10
161 x 5
205 x 5
249 x 5
315 x 1
359 x 1 (...worked up to light single... was very easy which is good... will be going for 405 in a few weeks)

Bench Press.. first time in ages.. so was a learning day... technique was off.. will have to get it back over next few weeks.. kept hitting the racks etc... next time will be better
117 x 5
205 x 5
293x 12/13........ the 13th one got stuck under the rack n needed help getting it on.. i think i would of got the rep out on my own if it didnt get stuck.. overall set was bad.. no leg drive etc..

Sling Shot speed bench
293 x 3
293 x 3
293 x 3
293 x 3

Standing Behind Neck Press (strict).. first time with these.. pretty hard
139 x 3
139 x 3
117 x 12

Overall wasnt that happy with the workout... oh well

andyhandel69
08-30-2010, 06:30 PM
gonna be missing my bench workout on sunday because of fathers day stuff so im going to do a bit of RE bench today to start my assistance workout just to get a bit of extra benching in...

andyhandel69
08-31-2010, 01:01 AM
Bench Assistance

Bench Press for reps (did this today cos im missing bench day this weekend)
bar x 20
117 x 10
161 x 5
205 x 5
293 x 14 (had no spotter so left 2 or so in the tank)... much better then a few days ago.. tried a new technique which kept the pressure on the traps much better.. also used stickum which definately helped as i have a problem with sliding off the traps halfway through a set

Bodyweight rows no straps
x 10
x 10
x 10
x 10
x 10

Light upright rows very wide grip
95 x 12
95 x 12
95 x 12
95 x 12

Superset with band pullaparts lying down
25
25
25
25

JM Press on the floor very strict with pause at bottom of each rep
117 x 12
117 x 12
117 x 12
117 x 12

Superset with Barbell curls
117 x 5
117 x 5
117 x 5
73 x 15

Done... good workout... like to keep assistance day generally pretty light with higher reps and volume and strict form and really work each muscle..

andyhandel69
08-31-2010, 01:03 AM
Also thought i might add i have just moved my bench grip out a few inches.. i realised my grip wasnt very wide and in powerlifting i dont want to push the bar further then i have to! the lockout seems a bit easier with the new grip which is good because thats where it usually slows down...

andyhandel69
09-02-2010, 10:23 PM
Squat/ Deadlift

wasnt really feeling like working out today but did it anyway cos usually once i get started im fine, well today never really got into it at all so didnt go for it on the squat

Box Squat 15 inch box
Bar x 10
117 x 5
205 x 5
271 x 3
315 x 3
381 x 9... NO PR... could of got one but didnt go for it... i think i could of got 11 but for some reason stopped at 9

Speed Deadlift doubles (did sumo today - feels much harder then conventional for me)
117 x 2
205 x 2
271 x 2
315 x 2
359 x 2.. stopped here as speed sucked on this one.. (im not very good at sumo but did it for a change)

Pullups underhand grip (like keepin reps lower but doing more sets)
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Abs
crunches on the ball 2 sets of 10
decline situps 2 sets of 10

Done... wasnt very motivated today... i usually do this workout with someone but today was on my own... im usually fine on my own but not today..

chaddukes
09-03-2010, 02:56 PM
Welcome. That's a pretty impressive raw bench. Are you following something like 5/3/1?

andyhandel69
09-04-2010, 06:25 PM
Welcome. That's a pretty impressive raw bench. Are you following something like 5/3/1?

Thanks. I am using my own variation of 5/3/1 i just do it a bit differently based on how i feel that day. Instead of having a 5,3,1 and then deload week i just pick a weight for the week to work up to, see how many reps i need to move my estimated max up and go for it... Then the next week ill pick a different weight and do the same... So the goal each week is just to move my estimated max up slightly. Its worked great so far this year. Bench max is up 60-70 lbs so far

andyhandel69
09-04-2010, 11:31 PM
http://www.youtube.com/watch?v=9UI48RwdtOw

andyhandel69
09-06-2010, 06:55 PM
Bench Assistance

Dips
BW x 15
BW x 15
BW x 15
BW x 15

BW Rows in power rack
BW x 10
BW x 12
BW x 14
BW x 16

Superset 1 - Dumbell upright row
55s x 10
55s x 10
55s x 10
55s x 10

With - band pullaparts lying down
x 30
x 30
x 30
x 30

Superset 2 - EZ barbell curls
Plate per side x 8,8,8
Half plate per side x 20

With - Band pushdowns (medium band)
x 25
x 25
x 25
x 25

andyhandel69
09-08-2010, 06:15 PM
Squat and Deadlift Day

**kept volume lower today as want to be fresh for my next workout....

Box Squat 15 inch box
Bar x 10
117 x 5
205 x 5
271 x 2
315 x 2
381 x 10

Speed Deadlift triples
117 x 3
205 x 3
271 x 3
315 x 3
315 x 3
315 x 3

Pullups underhand grip
BW x 15

Abs - crunches on the swiss ball 3 sets of 10

cardio - well not really cardio but went on the treadmill for 5 mins to warm down...

Done... next up will be floor pressing 400 raw on the weekend..

andyhandel69
09-11-2010, 06:50 PM
Bench Day

Floor Press
bar x 10
117 x 10
161 x 5
205 x 5
293 x 1
315 x 1
340 x 1
359 x 1
399 x 1 (converting from kg.. thats why its such a wierd number).. PR... was easy also.. would guess i have 20 more lbs in me

Sling Shot bench
293 x 3
315 x 3
359 x 3 (left plenty in the tank.. was doing this more for speed work)

High Incline bench
161 x 5 warm up
227 x 9... left a few in the tank.. was sliding down the bench and had to rack it early otherwise i would of ended up to low to re rack!

Light dumbell shoulder press.. wanted to take it easy but still get some work in
55s x 10
55s x 10
55s x 10

Was happy with how easy 399 was on floor press so took rest of the workout a little easier..

andyhandel69
09-16-2010, 02:50 AM
taking almost a week off... start new cycle on sunday

andyhandel69
09-18-2010, 12:09 AM
here is a video of me benching 400lbs raw.. was my first try at it so ill take it... bodyweight was 220lbs that day...

i know my form could be cleaner but that will come with practice..

http://www.youtube.com/watch?v=N93ab4WM3X8

andyhandel69
09-18-2010, 07:10 PM
first day back.. decided to start with bench day

Bench Press
bar x 10
117 x 5
161 x 5
205 x 5
249 x 5
315 x 10... equals PR so good place to start new cycle..

High Incline Bench
161 x 5
227 x 11

Light Military Press
139 x 10
139 x 10
139 x 9.5... misgroved last rep n couldnt lock it out.. should of had it pretty easy

Floor Dbell press paused at bottom/ palms in
95s x 8.. good
95s x 6.. gassed by here
95s x 5.. same as above

workout went well untill set 3 of military.. floor dbells i just felt gassed for... overall first day of bench cycle so not bad.. want to bench 420-425 raw in 10-12 weeks

Coke
09-19-2010, 10:36 AM
Going about it all impressively man, props.

andyhandel69
09-20-2010, 05:48 PM
Going about it all impressively man, props.

Thanks CoCoa

andyhandel69
09-21-2010, 12:59 AM
Bench Assistance workout

Dips dropset
warmup x 8
Working set: Bodyweight + some chains x 10, drop bodyweight x 10, drop bench dips x 20

BW rows with towels attatched
x 10
x 10
x 10
x 10

Leaning side laterals (1 arm at a time)
45s x 10
45s x 10
45s x 10
45s x 10

Superset with Band pullaparts medium band
x 35
x 35
x 35
x 35

Light preacher type curl (improvised)
62 x 10
62 x 10
62 x 10.... CG
62 x 10.... CG

Superset with band pushdowns
Did a lot of these, kept changing grips, changing tempo, changing reps - triceps were full of blood by the end

andyhandel69
09-22-2010, 06:28 PM
Squat/ Deadlift

i woke up yesterday with a really sore left trap.. i dont know if i pulled it in training the day before n it took overnight to get sore or what... decided to do the workout anyway but just be careful and not push anything that hurt

Deadlift
117 x 5
205 x 5
271 x 5
315 x 3
381 x 10

DE Box Squat 15 inch box
Bar x 10
117 x 5
205 x 5
271 x 3
271 x 3
271 x 3

Pullups underhand grip - felt hard today i think because of the trap so just did a few sets of 5
x 5
x 5
x 5
x 5

Abs - crunches on the ball - quick sets with almost no rest between - not hard obviously just getting some direct work
x 10
x 10
x 10
x 10

Done.

andyhandel69
09-25-2010, 06:18 PM
Bench Press
bar x 10
117 x 5
161 x 5
205 x 5
249 x 1
331 x 7... EASY! left 2 in the tank.. felt very strong today (only wanted 7 today so stopped when i got there)

Sling shot Bench
271 x 3 warm up
359 x 5.. not to failure.. still getting used to slingshot

Light Military Press
139 x 10
139 x 10
139 x 10... Easy just getting the work in

Dbell Bench
95s x 10
95s x 10
95s x 9.5... last rep couldnt lock out haha.. wasnt supposed to be hard.. guess i was just gassed by the end..

Overall pretty happy with bench.. 331 x 7 was really easy... the rest is just accessory stuff so as long as the main exercise goes well thats most of what matters to me

andyhandel69
09-27-2010, 11:21 PM
Bench Assistance

Dbell Bench
45s x 10
95 x 10
115s or 120s x 8 (don’t remember which)
95s x 17

Dbell Rows
45s x 10
115s x 10
115s x 10
115s x 10 (all easy)

Band Pullapart (1 band stronger then last week)
x 20
x 20
x 20
x 20

Superset with seated side laterals – strict and slow form
28s x 10
28s x 10
28s x 10
28s x 10

EZ curls
106 x 10
117 x 10
128 x 10

Superset with JM Floor press – strict
117 x 14
117 x 14
117 x 14

Seated Hammer curls – 1 arm at a time
95s x 10 – im really strong at these for some reason

Done… really good workout today… getting stronger 1 workout at a time..

andyhandel69
09-29-2010, 05:28 PM
Squat / Deadlift day

today im actually so sore in my hamstrings im gonna skip this workout this week... hamstrings are really sore and tight and i dont see much point doing deadlifts and squats...... they are sore from dumbell rows which is strange..

andyhandel69
10-03-2010, 05:40 PM
Bench Day

Well things are not going to well this week... had to skip my last workout, then this one goes ****... first **** bench workout in months.. tried new foot positioning and it did not work for me at all... next week hopefully can get back on track.. didnt want to even post this workout but will anyway

Bench
bar x 10
117 x 5
161 x 5
205 x 5
249 x 2
348 x 4... wanted 6 so pretty disappointed.. technique was way off.. pretty much was flat back after first rep..

3 board
warmup 359 x 3.. very fast
403 x 1... 2nd rep misgrooved into racks n needed help so just re racked there... wanted a lot more reps.. next time i guess

light standing press (these irritate my elbow so i keep them light)
139 x 10
139 x 9
139 x 7

Pushups off of barbell
close grip x 10
medium grip x 10
wide grip x 10

**** workout... hopefully things get back on track... cant really complain because this is the first **** bench workout in around 4 months!

andyhandel69
10-06-2010, 05:54 PM
DE Squat/ DE Deadlift

Decided to do speed deadlifts and squats today as i have been sick and thought it would be a better option

DE Deads
Bar x 5
117 x 5
205 x 3
293 x 3
293 x 3
293 x 3

DE Box Squat 15 inch box
Bar x 10
117 x 5
205 x 3
293 x 3
293 x 3
293 x 3

Pullups - various grips - low reps/ lots of sets/ all bodyweight only
x 5
x 5
x 5
x 5
x 5
x 5
x 5
x 5

Abs - just various stuff
10 leg raises
10 crunches on ball
hover 30 secs
20 crunches on ball

Feeling better. Nothing heavy today or no PR's but getting back on track... Bench this weekend..hopefully will be good....

andyhandel69
10-09-2010, 05:31 PM
Bench Day- better then last week but still need to work on technique... i guess its a constant work in progress!

Bench
bar x 10
117 x 5
161 x 5
205 x 5
249 x 1
315 x 12... wanted 12 today so pretty happy.. 12th rep was a real grinder though

3 board
359 x 10 (easy) - will up weight next week

Push press - dont really put much legs into it but wouldnt call it strict military either
139 x 5 warmup
183 x 9... not to failure... wanna get my overhead up a bit as its a weak point for me..

Pushups off of barbell
close grip x 15............... these were the fastest strangely.. for some reason the closer my grip on pushups the better i am
medium grip x 15
wide grip x 15

Done.. getting there slowly.........

andyhandel69
10-11-2010, 10:52 PM
Bench Assistance

Speed Bench- did this today just because i wanted to practice my technique
BAR x 10
117 x 5
183 x 3
183 x 3
183 x 3
183 x 3
183 x 3

Inverted Rows
x 10
x 12
x 14
x 16

Side laterals seated
28s x 14
28s x 14
28s x 14
28s x 14

Superset with band pullaparts
x 22
x 22
x 22
x 22

EZ curls
106 x 10
117 x 10
106 x 10

Superset with EZ extensions on the floor... first time in a long time.. now i remember why - they hurt elbows..each set felt more comfortable but still wont do them again for a while
106 x 5
106 x 9
106 x 10

andyhandel69
10-13-2010, 04:45 PM
SQUAT AND DEADLIFT DAY

Deads
Bar x 5
117 x 5
205 x 5
293 x 3
403 x 8

Box Squat 15 inch box
Bar x 10
117 x 5
205 x 5
293 x 3
403 x 4.... was going to go for 8 also but stopped at 4 cos legs just felt gassed from the big set of deads, next week will go for an all out set

Rows
skipped today as just changed my routine up and did them 2 days ago

Bicep EZ curls
one giant rest pause set... well around 20 secs between each set..super strict sets with slow negatives.. kept going untill couldnt do 5 reps with perfect form
84 x 5....5......5.....5........5.......5......4

Done... not a lot of volume today but was happy with my heavy set on deads..

andyhandel69
10-19-2010, 05:23 AM
Bench day

Bench
Worked up to 326x8

3 board - couldn't keep board still so didn't finish set
370x7

Standing press - slight push press
Worked up to top set 205x5

Light dumbell bench
95sx10x3sets

andyhandel69
10-20-2010, 04:15 AM
Assistance day

Superset1- dips 4x15 and pullups 4x6

Superset 2- sidelateral 4x10 and pullaparts 4x25

Superset3- decline tri ext 3x6 and abs 3x10

andyhandel69
10-21-2010, 05:05 AM
Squat, deadlift and more

Box squat 15 inch
Worked Up to 403x8

Speed deads
Worked Up to 293x3x3

Barbell row
Up to 2 top sets of 293x10

Ez curl cluster set with 30 secs between
x5,5,5,5,5,5,5,4

andyhandel69
10-23-2010, 03:20 AM
Bench deload day

Decided to give all pressing a rest this week n hopefully come back next week fresh and strong. The last few weeks havnt felt great so hopefully deloading does me some good

Did 20 min cardio which I need to do more often!

andyhandel69
10-29-2010, 06:53 PM
Assistance Day

Bench Dips (weighted)
BW + 84lbs x 10
BW + 128lbs x 10
BW + 150lbs x 10
BW + 150lbs x 10

Superset with Chins
7
7
7
7

Side laterals strict
33s x 12
33s x 12
33s x 12
33s x 12

Superset with Band pullaparts
30
30
30
30

Overhead band extensions with towel
5 x 15

Abs
3 or 4 sets of 10

Done.. good workout

andyhandel69
10-29-2010, 06:58 PM
Squat / Deadlift day

turns out was short for time so didnt do much

Deadlifts
worked up to 425x4, then for additional set of 425x3 (wasnt feeling it today so didnt go for any PRs)

Inverted rows with pause at full contraction
5x5

Thats it for today! not much but still somethin... bench workout next.. had a week off from bench so hopefully next workout is a good one.. am looking to bench 420 raw at 220 in 2 months. then by end of April next year i want 440 at 220 (double bodyweight bench raw)

andyhandel69
10-30-2010, 03:55 AM
BENCH DAY
Another short workout! had to squeeze this in sat nite as 2moro i wont have the morning free like i normally do!


Bench Press
bar x 10
117 x 5
161 x 5
205 x 5
249 x 1
326 x 10... PR!

3 board
370x10.... PR! easy...
... still getting back into these (havnt done for several months)
... set of 10 was easy.. left maybe 4+... will move up 10lbs+ next time n go for 10 again

thats it.. short and sweet... i said to myself if i got 10 reps on both exercises id call it a day n relax for the nite!
2 exercises... 2 PR's.........

andyhandel69
11-03-2010, 10:28 PM
squat / deadlift day

Deadlift
worked up to top set of 381 x 11 (easy left 1-2 in tank)... PR was 10 at this weight.. so doing 11 easily is good

Squat- DE
worked up to 293 for sets of 3

T bar rows with towel (felt really good contraction on these)
1 plate x 10
2 plate x 10
3 plate x 10
4 plate x 5 (i think towel was gonna rip so stopped at 5... i really like these though)

Bicep curls giant cluster set (20 secs between sets)
84 x 5...5....5...5...5...5....5....5....Done

Pretty good workout....

andyhandel69
11-06-2010, 12:42 AM
Bench Day - bench went ok but then was just not in the mood after the first exercise.. had a lot on my mind

Bench
bar x 10
117 x 5
161 x 5
205 x 5
249 x 1
337 x 8... OK.. didnt feel that great so happy with 8 for today

High Incline bench
161 x 4 warmup
232 x 6... was gonna go for 11 today but just stopped at 6 for some reason! oh well next week

Bench light weight repout for pump
135 x 64 (all reps full range)

Dbell bench
95s x 7.. called it here cos triceps were just dead from 135 x 64...

I think i can get around135x80 fresh.. might try that soon just to see what i can get...

andyhandel69
11-09-2010, 02:13 PM
Assistance day

Bench dips 4x20
Pullups 4x8

Side laterals 4x13
Pullaparts flat 33,33 standing 10,15

Overhead triceps 4x20
Abs 4x10

andyhandel69
11-10-2010, 10:23 PM
Parallel Box Squat
worked up to top set of 425 x 4

DL
speed sets of 315 for doubles

Tbar rows with towel (hard for grip!!!)
1 plate x 12
2 plate x 12
3 plate x 12
4 plate x 6 (cant hold on!)

Biceps EZ curls
62 x 10
84 x 10
Drop set 106x10 drop 84x5 drop 62x5

Done... Tbar rows are awesome. I seem to be working the back much better then barbell rows as far as being able to squeeze at the top..Bench is up next..

andyhandel69
11-13-2010, 04:11 PM
Bench day - was hoping for a good workout but decided to deload last minute as forarms were extremely sore... i actually went for my regular working set but called it at 3 reps as i knew the soreness was effecting the lift

just worked up to 348x3 and called it a day...

Next week im gonna go for 348x6 which will be a PR on that weight if i get it..

andyhandel69
11-14-2010, 02:33 AM
Assistance Day

*Forearms are still really sore, i thought this workout might help flush them out and help them recover

Bench Dips
Bodyweight x 10
BW + 117 x 10
BW + 161 x 10
BW x 20

Superset with Pullups
BW + 22 x 5
BW + 22 x 5
BW + 22 x 5
BW x 10

Upright Rows
117 x 10
117 x 10
117 x 10
117 x 10

Superset with standing pullaparts
x 15
x 15
...harder band x 15
...harder band x 15

Abs on stability ball
x 10
x 10
x 10

Stopped here as forearms were in a lot of pain... hopefully whatever is wrong with them goes away!

andyhandel69
11-18-2010, 06:28 PM
well forearms are still hurtin after 5 days off.. might see a doctor next week

Anyway Benched today... got a rep PR even though didnt feel strong today so cant complain

Bench worked up to 293x16

High Incline - one warm up set, then 232x11

Sling Shot bench (speed bench) 271 for triples

Very light shoulder dbell press - 55s for 2 sets of 10

Done... good workout... everything went well, forearms are still hurting so get 16 reps on 293 was good!

andyhandel69
11-21-2010, 12:50 AM
Assistance day

Close grip floor press with pause
4x10

Chin ups weighted
4x6

Pullaparts
4x20

Up rows
4x12

Overhead band extensions
4x15

Abs

andyhandel69
11-27-2010, 10:29 PM
Bench day..

Was not feelin great but turned out to be a great workout where everything felt light. Sometimes u just Neva know till u try

Bench
Worked up to top set of 348x6 which was easy

Speed bench
Sets of 3 with slingshot various grips

Overhead press
205x5 after warm up

Pushups with pushups handles on blocks with feet on blocks too
Each set pause at bottom 4 sets of 10

Done.. Bench is coming along slowly.. 6 weeks till I go for 420 raw at 220-230.

andyhandel69
11-29-2010, 06:53 PM
Deadlift
Up to heavy set of 5

Squat
Speed sets

T bar towel row
Up to top set of 12x3

Biceps
11 sets of 5 (30 sec between)

andyhandel69
12-02-2010, 09:26 PM
Bench day

Bench worked up to 293x17

3 board 370x12

Speed bench reverse band 293 for triples

Dbell shoulder press 3x8

Done. Feeling strong.

andyhandel69
12-09-2010, 02:41 AM
Squat / deadlift

Box squat up to heavy set of 9

Speed deadlift triples - 4 sets

Tbar towel rows 5 sets of 15

Barbell curls 12 sets of 5

andyhandel69
12-10-2010, 05:42 AM
Bench day deload

Warm up then 2 plates per side for 33 reps... PR!

Sling shot speed bench - triples

High incline dumbell - 3x8

Pushups with band behind back 3 sets

Done.
Bench is feeling great. Should hit 420 bench raw in 4 weeks easy

andyhandel69
12-20-2010, 07:59 PM
Last few workouts

Squat / Deadlift (deload)

Speed Squats for triples

Speed Deads for triples

Inverted rows 5x10

Bicep curls 3x8




Assistance Day

Pushdowns 5 sets
Pullups 5 sets
Shrugs 5 sets
cable side laterals 4 sets
face pulls 4 sets

andyhandel69
03-07-2011, 10:41 PM
Hit goal of 420 raw weighing 230! now its time for 440 raw at 220 bodyweight.

andyhandel69
05-08-2011, 11:14 PM
RAW Bench

Bench
135x5
225x5
270x2
315x1
342x10.... PR

Speed bench paused
270x3
270x3
add sling
292x3
292x3

chin ups
BWx13
BWx13

Tbar rows with towel + paused (light)
plate x 15
2 plates x 15
2 plates x 15

1 arm t bar row
2 plates x 10 for each arm

Done.... easy... skipped standing military press today as i was short on time... A couple months of work to go then 440 raw bench.......

andyhandel69
05-15-2011, 02:57 AM
last few

arms deload
dbell curls 10 sets
pushdowns 10 sets
close grip pushups 3 sets

squat/ dead
speed squats triples
bottom hole rack pull up to 525x1
band pullaparts 3 sets
side laterals rest pause

raw bench
bench - up to 400x2, then down to 300x18
standing press 3 sets
pullups 3 sets
tbar rows 3 sets

andyhandel69
06-25-2011, 12:09 AM
havnt been very good with posting but here is some of the last few

Squat/ DL day

speed squats up to 4x4
lowest hole pin pull up to 12 heavy singles
heavy shrugs 4x6
side laterals 3 sets
pullaparts - skipped today as my wrist injury cant take them!



Arms
close grip barbell pushups sets of 10 adding weight
barbell curls up to heavy set and then a double dropset
barbell extensions 4 sets
cable curls 4 sets
cable reverse grip pushdown 4-5 sets

Bench day
Bench up to heavy set of 6
pause singles 4 sets
dbell shoulder press 3 sets
pullups 3 sets
tbar row 3 sets

Overall everything is going well.... Bench max is now 440 weighing 230... in a few months i will be competing at 220 and hope to bench 440+ (double bodyweight). This has been a goal of mine for a few years.......