Diary of a bench jockey

[legosinmyegos]

How do I do this... I'm 20 years old, 5'8 172 lbs, and have been powerlifting for about 3 years and training like an idiot for a little longer than that.

I write my own programming, and I have yet to compete. This log will be filled with a lot of videos of my lifting, and critique is welcome.

I figured I might as well start a log over here because there are a ton of people who live by me on this site (Long Island), and everyone seems pretty cool.

You can call me LIME for short (LegosInMyEgos)

My best lifts

Bench 375 tng 340 paused
Squat 485
Deadlift 550
Push press 290

[legosinmyegos]

LIMEcows Week 1 Day 4

Close grip bench press
45x10
95x10
155x10
205x8
255x7 @ 7.5
255x7 @ 8
255x10 @ 9.5 <------- went crazy here, dumb idea

Speed bench with bands
135x2x3
145x2x3
145x4x3 wide grip

DB press
50x10
65x7
70x2x7

Romanian sittups
x10
10x3x10

hypers
x10
10x10
25x2x10

Oblique twisting machine kajiger
40x15
60x15

Thoughts

Pretty good day overall

[legosinmyegos]

Video

[legosinmyegos]

LIMEcows Week 1 Day 5 Recovery day

Squats
95x2x10
165x8
225x5
265x5
305x2x5 @6.5 -----> damn my form feels awful. beltless sets.
135x12 <------ front squats no lockout for maximum hypertrophy

Barbell rows
135x10
165x8
185x3x5 @ 9 (super strict)

Ripptoian Shrugs

Rereading starting strength, I agree with Ripptoe in power shrugs usefulness over strict ones. The traps have to stabilize a violent pull during the deadlift, not a slow controlled concentric, so it makes more sense to me to do them explosively for enhanced stability.

185x5
225x5
275x5
325x5
375x5
425x3x5

Used 1 strap on the 425 sets. First time doing power shrugs, will add more eventually

thoughts

Form is killing me. If I cant nail it down on a day as light as this, I am going to be in trouble later on.

[GazzyG]

I'll be checking in on your journal, Legos. Welcome to the journal section!

[legosinmyegos]

I'll be checking in on your journal, Legos. Welcome to the journal section!

thanks bro.

[chevelle2291]

You are strong as fuck.

subbed.

[legosinmyegos]

You are strong as fuck.

subbed.

Haha thanks bro, I try.

[legosinmyegos]

LIMEcows Week 1 Day 7

Squats
105x10
175x8
235x5
275x5
315x5
add belt
355x3
395x3 @ 8
315x8

RDL's
135x10
185x5
235x5
285x5
325x5
365x5
365x 20 second static hold

cable row
150x12
180x8
195x2x8

thoughts

Form still needs work. I added the static hold to make up for using straps on the RDL's. I also decided to not go over 5 reps on RDL's until I am happy with my form.

Video

[GazzyG]

Great squatting today, nice work.

[legosinmyegos]

Great squatting today, nice work.

thanks bro

[legosinmyegos]

Video

Video

[legosinmyegos]

LIMEcows

BW =176.5

Bench Press
45x3
45x3x10
form feels awful
105x5
165x5
225x3
265x3
300x3x3 @ 9,9,8.5
275x9 <------ completely slipped on the 10th rep and the spotter took it. Might have had it, but holy crap, my form would give you cancer if you saw it
225x10 close grip

DB press
55x8
65x7
70x2x7

Skull crushers
75x7
95x7
105x7
120x7 5lb PR <---- the highlight of an otherwise awful day

Romanian sittups
10x10
15x2x10
+ some other light core stuff

thoughts

My form felt HughLauriously awful today. No tightness, horrible unracks, and just a general lack of balance. In light of recent events, I am making a few changes to my program.

1. No back work the day before heavy bench. Back days will be moved to day 1,3,5
2. Core work is gonna lighter on day 1 and not include erector spinae work so I dont get fatigued for squats on day 3
3. flys are moved to the weakness day so I am not doing 6 things on day 1
4. I am gonna change my weakness movement to "feet on bench bench". My stability is clearly my limiting factor right now.

Video

[chevelle2291]

strong pressing regardless. very impressive for your bodyweight.

[GazzyG]

strong pressing regardless. very impressive for your bodyweight.

This is what I'm thinking. I'm same weight, can't weight to press like that!

[legosinmyegos]

strong pressing regardless. very impressive for your bodyweight.

Thanks, really wasn't a good day though.

This is what I'm thinking. I'm same weight, can't weight to press like that!

haha, pun intended?

[GazzyG]

haha, pun intended?

Nope - was half past midnight here, haha!

[legosinmyegos]

LIMEcows Week 2 Day 3

BW = 176 I'm little

Squats
105x10
175x6
235x5
275x5
315x5
355x5
395x5 @ 8.75 , form not good

RDL's
Wanted to see if oly shoes made deadlifts easier, so first few sets were deadlifts
135x3
225x3
315x2
315x1
shoes did not make deadlifts easier, racked the bar and began RDL's
225x5
275x5
335x5
385x5
385x 20 second static hold

Strict cable row
120x12
135x12
150x10
165x2x8

Barbell curls
75x2x10
45x10
30x12
20x20

thoughts

Forever a high bar squatter . I have been trying forever to get that bar phucking lower, it doesn't to budge. I literally have no wrist or shoulder flexibility. Form wasn't that great overall today easier, blah, maybe tomorrow will be better.

Youtube is being dumb right now.

[legosinmyegos]

this is the best I can do, youtube is sucking

Video

[chevelle2291]

mirin your arch. Form looks good to me, but what do I know.

[legosinmyegos]

mirin your arch. Form looks good to me, but what do I know.

I suppose its not backbreakingly horrible, but it certainly needs work.

If you watch at the bottom of the lift, I am way too loose. My spring out of the hole varies each set, and some sets my lower back relaxation actually swings the bar path in front of me a little.

[legosinmyegos]

LIMEcows Week 2 Day 4

Feet on bench bench press
45x10
95x10
145x8
195x5
225x5 @ 7
240x5 @ 7.5
250x5 @ 8
250x5 @ 8.5

This just clicks. Its the perfect weakness movement for me.

Speed bench
135x3
185x3
225x8x3

Form was sloppy

Cable Flys / reverse flys
50x12 / 40x10
60x10 / 30x12
50x12 / 30x12
60x12 / 35x12

Skull crushers
95x7
115x7
125x6 + 1 muscled up

Core
Hypers 25x3x10
Romanian sittups 3x12
oblique machine 50x2x10

Core was so shot from benching that this killed

thoughts

With the exception of speed bench, good day. Very happy I found this weakness movement.

[GazzyG]

Good session, mate, glad you found something new that works for you.

Lot of volume there - how long did that training session take you?

[legosinmyegos]

Good session, mate, glad you found something new that works for you.

Lot of volume there - how long did that training session take you?

Thanks bro, a weakness movement is like that. Its hard to find one that fits your needs, but as soon as you find one, you know right away.

It was a lot of volume haha. Not too long, about an hour and a half + stretching.

[legosinmyegos]

Video