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

  1. #1
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    Smitty's 800 Bench or Die Log--Block Training

    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.

  2. #2
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    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.

  3. #3
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    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.

  4. #4
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    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.

  5. #5
    GFH Lones Green's Avatar
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    Glad to see a log on here Smitty!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  6. #6
    Moderator Brian Hopper's Avatar
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    Very impressive benches at 220 and 242, I hope the block periodization works out for you!!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  7. #7
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    Thanks guys. Lones--I will see ya at the Pro-Am. I'll be there all weekend helping Mike.

  8. #8
    GFH Lones Green's Avatar
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    Quote Originally Posted by Chris Smith View Post
    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
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  9. #9
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    Saturday-8/14/10

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

  10. #10
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    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.

  11. #11
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    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.

  12. #12
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    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.

  13. #13
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    Thursday 8/19/10

    Cardio Day and Abs

    30 minutes Elliptical
    5 sets standing Abs

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    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.

  15. #15
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    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.

  16. #16
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    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.

  17. #17
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    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

  18. #18
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    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.

  19. #19
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    08/26/10 Thursday Week # 3 Day # 4

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

  20. #20
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    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

  21. #21
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    8/28/10 Saturday Week #3 Day 6

    Cardio & Abs

    35 Minutes Precor Elliptical
    4 sets standing abs

  22. #22
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    08/29/10 Week # 4 Day 1

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

  23. #23
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    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.

  24. #24
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    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.

  25. #25
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    9/2/10 Week # 4 Day 4

    Cardio
    35 minutes Precor Elliptical

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