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

[Chris Smith]

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]

11/01/10 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]

11/03/10 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]

11/04/10 Thursday Week # 13 Day # 4

Cardio
30 minutes Precor Elliptical
Standing Abs
3 x 15

[Chris Smith]

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]

11/7/10 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]

11/8/10 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]

11/10/10 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]

11/12/10 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]

11/14/10 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]

11/21/10 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]

11/22/10 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]

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]

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]

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]

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]

12/01/10 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]

12/03/10 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]

12/05/10 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]

12/06/10 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]

12/08/10 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]

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]

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]

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]

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.