The final week of this four week program. I've been loving it, but my elbows are fried! Looking forward to either doing one day of DE bench next week or just taking the week off from benching. It was a sweltering 40 degrees out today. Beautiful. Got to train in shorts and a hoodie instead of a winter coat! Lol. I can still feel my strength climbing every bench day. Today when I finished I felt like I coulda kept going if it wasn't for my elbows. And when I took the bands off they weren't nearly as stretched out as the past two weeks because of the temp change. Which meant I was getting even more tension at the top and it felt the same! Damn good sign...
Bar - 3x20
Black bands* - 3x15
+70# - 3x10
+140# - 3x3
+160# - 3x1
+180# - 1x1
Back to 140# - 3x3
*black short monster mini bands
16oz whole milk, 50g whey, creatine
18oz jar of PB
32oz of chocolate whole milk
Can't wait to see what you're pushing when those elbows are rested up buddy! Good work!
Finally got some warm weather despite the bad thunderstorms. Trained in shorts and a T-shirt today! Loving it. Planned on maxing out my squat today. Since it was too cold last week and I'm starting the 3x week DL program next Monday. Took plenty of time loosening up and stretching today. Foam rolled for 20 min, slathered Blue Heat on my knees and 40 min on the heating pad for my lower back. Plus stretching. Felt great and ready to hit it. Everything was going as planned. Got under 295 and crushed it. Best that weight has ever felt! Figured I'd crush 305 (would be a 5# PR) then get after 315. But after 295, I decided to poke my head back inside and check on the puppy. He had to go out so it took about 15-20 min to get him back inside. So by the time I got under 305, I had cooled down. Felt easy into the hole and then I felt a pull in my lower abs and had to bail. No way I was getting back up with it on my back. Sucks. Called it a day. No point and beating my legs and back up when I've got a long 4 weeks of deads coming up. But next time I decide to max out squats... I'll crush 315 or die trying.
Bar - 3x15
115 - 3x10
185 - 3x3
255 - 1x1
275 - 1x1
295 - 1x1
305 - 1x0
315's going down easy, bud. Good call, calling it a day - the slightest tweak and it's always worth shutting down, rather than risking injury, I find.
Had a great training session today. My elbows are beat to hell, it's a freakin blizzard outside, the gym/garage floor is soaked from the melting snow and I'm just hoping they close school early so my boys can get home safe before the roads get worse. I surprised with all this going on I still had a decent bench session let alone a geat one! Last week on chain day I put up 270 for 3x1. Today I hit 280 for 3x1 with ease! This program is amazing and I can't wait to see where my max ends up!
Rotator cuff work
Bar - 3x20
45# chains - 3x15
115 +chains - 3x10
185 +chains - 3x5
235 +chains - 3x1
good stuff Bruiser! what program are you doing?
hope your kids get home alright buddy.
Mon: bench with bands - 15+ sets of 1-10 reps. Start with 3x10 working up to 3x1 as heavy as you can go
Wed: bench with chains - same rep/set scheme as bands
Fri: bench with straight weight - same as the other two
The following week try to up it by 10#.
5 sets of shoulder work
5 sets of PULLDOWNS
5 sets of tricep work
I was also throwing in a second bench variation each day for 5x15-20 for the first two weeks but my elbows couldn't take it. When I started this my best bench was 295 but I'd only hit that and 285 once. And only hit 265 since then. Now I'm feeling like I should hit 305-315 in two weeks (taking a week off benching then hitting a new max).
That routine'll certainly build that bench!
As long as you're getting enough fuel down the hole, lol!
sounds awesome mate! would need to buy bands and chains for that as nowhere round here that has that kind of equipment.
Decided to hit some deads this morning. Was gonna wait until this afternoon but it's supposed to be about 20 degrees cooler then. Hell no. So for a warmup I shoveled the driveway and the got on the heating pad for a while. Deads felt good. Pulled 365 solid which is the most I've pulled since the 1,200# two man deadlift attempt 3-4 weeks ago. Figured I better get use to pulling again with the 3x week program starting Monday. Was gonna go heavier but I can feel a tweak in my lower abs from squatting. Still, happy with 365 though. It was a nice quick training session.
135 - 3x10
225 - 3x5
315 - 3x3
365 - 3x1
Great work with the deads, bud.
Do you do any other core stuff, such as crunches etc?
Went out to train today and hit my last bench session of this 4 week program. It was so cold my heater in the garage/gym wouldn't turn on. It was -4 in there! So I packed it up and decided I'll hit it tomorrow. My left elbow is far too sore to try pushing it hard in this cold. Don't wanna risk fucking it up and not getting to see the strength gains I've made after this month of benching 3x week.
Today was the last day of the bench cycle. I thought I would be relieved, but I'm kinda bummed. I'm gonna miss benching 3x week. But my left elbow needs some SERIOUS rest and rehab. That's the only issue I had with the whole program. Can't wait to rest it and hit a new max in about 10 days.
Bar - 3x20
115 - 3x15
185 - 3x10
235 - 3x5
255 - 3x1
185 - 1x10
115 - 1x23
FIXED DD PULLDOWNS:
DB LATERAL RAISES:
solid week of training bruiser, still making these nice steady gains, its what its all about!
Keep at it bud. And keep resting up that elbow.
get that elbow rested up Bruiser then smash that new max buddy! looking forward to seeing what you get.
As soon as I wake up I have 8oz grapefruit juice with BCAAs, creatine and glutamine. 20 minutes later I have my shake with 4 raw eggs, 12oz whole milk, 50g whey and 4 scoops of psyllium husk. Then 45 min later...
Here was my breakfast.
8 egg ham and cheese omelet topped with sour cream
2 cups oats with blueberries and vanilla yogurt
To give you an idea how big this omelet was, that's a 12" dinner plate it's hanging off. Lol