Smitty's 800 Bench or Die Log--Block Training

[Chris Smith]

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]

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]

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]

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]

Glad to see a log on here Smitty!

[Brian Hopper]

Very impressive benches at 220 and 242, I hope the block periodization works out for you!!!!!

[Chris Smith]

Thanks guys. Lones--I will see ya at the Pro-Am. I'll be there all weekend helping Mike.

[Lones Green]

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]

Saturday-8/14/10

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

[Chris Smith]

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]

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]

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]

Thursday 8/19/10

Cardio Day and Abs

30 minutes Elliptical
5 sets standing Abs

[Chris Smith]

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]

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]

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]

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]

08/25/10 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]

08/26/10 Thursday Week # 3 Day # 4

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

[Chris Smith]

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]

8/28/10 Saturday Week #3 Day 6

Cardio & Abs

35 Minutes Precor Elliptical
4 sets standing abs

[Chris Smith]

08/29/10 Week # 4 Day 1

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

[Chris Smith]

08/30/10 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]

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]

9/2/10 Week # 4 Day 4

Cardio
35 minutes Precor Elliptical