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

  1. #26
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    9/5/10 Week # 5 Day 1

    Close Grip Floor Press
    Warmed up, then
    315 X 4
    335 X 4
    355 X 4
    355 X 4

    D-Bell Rows
    100 X 12 reps--4 sets
    D-Bell Shrugs
    100 X 12 reps--4 sets
    Upright Rows
    105 X 12 Reps--4 sets
    Green Band Tricep Pushdowns
    12 reps--4 sets

    First day back after the Deload week. Feel refreshed and ready to lift. Percentages go up a bit the next 2 weeks, then another deload week.

  2. #27
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    9/6/10 Week # 5 Monday Day 2

    Safety Squat Bar Box Squats
    Warmed up then,
    345 x 3
    345 x 3
    365 x 3
    365 x 3
    385 x 3

    Back Extensions
    4 sets x 10 reps
    Hammer Curls
    4 sets x 10 reps
    TKE's
    4 sets x 10 reps
    Standing Abs
    4 sets x 10 reps
    Everything felt good today. Since doing the circuits on the first 3 weeks, my recovery time between sets seem to be alot quicker.

  3. #28
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    9/8/10 Week # 5 Wednesday Day 3.

    Competition Bench
    310 x 6
    345 x 5
    370 x 3
    370 x 3
    370 x 3
    345 x 4
    405 x 1

    Weights felt good today--glad to be back after the deload
    Lat Pulldowns 4 sets x 10 reps
    D-Bell Overhead Press 4 sets x 10 reps.
    Shoulder Prehab Exercises--4 times thru
    Forearms--rear wrist curls--4 sets x 12 reps

    The other teammates are getting ready for a Lexen Extreme meet in October--everyone did very well benching and shirting up. They will all hit PR's come meet time.

  4. #29
    Moderator Brian Hopper's Avatar
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    Nice work Chris!!!!
    My Training Log
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    *************************
    Best geared meet @ 242
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    665SQ, 440BP, 727DL and 1815 total
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  5. #30
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    9/9/10 Week # 5 Thursday Day 4

    Cardio and Abs

    30 Minutes Precor Elliptical
    4 sets standing abs

  6. #31
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    9/10/10 Week # 5 Friday Day #5

    Circuit #1--two times through with 10 reps each exercise

    D-Bell Incline Press
    Chest Supp T-Bar Rows
    Band Leg Curls
    Sit ups
    D-Bell Flat Flys
    Banp Pull Apart
    SLDL
    Wall Sits
    Front Plate Raise

  7. #32
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    9/11/10 Week # 5 Saturday Day #6

    Cardio And Abs

    35 Minutes Precor Elliptical
    4 sets Standing Abs

  8. #33
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    9/12/10 Week # 6 Sunday Day #1

    Close Grip Floor Press
    Warmed up, then started my work sets of
    365 x 3
    385 x 3
    405 x 3
    405 x 3

    D-Bell Rows
    3 x 10
    D-Bell Shrugs
    3 x 12
    Upright Rows
    3 x 10
    Green Band Pushdowns
    3 x 15
    Today was the start of my 6th week of block periodization. Everything is going well--feel good, work capacity is climbing, and having fun training. My next meet will probably be the big Lexen meet in March. Plenty of time to get used to block training.

  9. #34
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    9/13/10 Week # 6 Monday Day # 2

    Safety Squat Bar Box Squats
    Warmed up, then
    395 x 3
    415 x 3
    435 x 3
    435 x 3
    These sets had a PRE of 8 which means leaving about 3 or 4 reps in the tank.

    Back Extensions
    3 x 12
    TKE
    3 x 12
    Hammer Curls
    3 x 10
    Standing Abs
    3 x 15

  10. #35
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    9/15/10 Week # 6 Wednesday Day #3

    Competition Bench Raw
    Warmed up then work sets of:
    310 x 6
    345 x 5
    370 x 3
    405 x 1
    405 x 1
    370 x 4
    345 x 5

    Lat Pulldown
    3 x 12 reps
    D-Bell Shoulder Press
    3 x 10
    Shoulder prehab exercises
    3 x 12
    Forearm curls
    3 x 10

    Benching felt pretty good today. Getting in a good groove with the training. Other guys preparing for the meet had a scheduled deload this week.

  11. #36
    WBB Team Captain Coke's Avatar
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    Good job in here Chris, wish you all the best at Eaton Barbell...must be nice having your own gym.

  12. #37
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    Thanks man. It is great having my own place, but a lot of work as well. Wouldn't have it any other way. lol

  13. #38
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    9/16/10 Week # 6 Thursday Day # 4

    Cardio--35 minutes Precor Elliptical

    Standing Abs--3 sets x 15

  14. #39
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    9/17/10 Week # 6 Friday Day # 5

    Circuit # 2--2 times thru 10 reps each exercise.

    Inverted Rows
    Blast Strap Push ups
    Prone Bridge--45 Seconds
    Back Extensions
    Reverse Lunges
    D-Bell Side Bends
    Upright Rows
    D-Bell Elbow Out Ext.
    Hammer Curls

  15. #40
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    9/18/10 Week # 6 Saturday Day # 6

    Cardio and Abs

    35 Minutes Precor Elliptical
    3 sets standing abs

    After today I have a deload week, then will be starting the Transmutation Block.

  16. #41
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    09/19/10 Week # 7 Sunday Day # 1

    Cardio and Abs

    35 Minutes Precor Elliptical

    2 sets standing abs

    Talked to Jeremy today--next block is gonna be 4 or 5 weeks long. My body feels pretty good--not really beat up at all--alot of volume, but my body hasn't taken the normal beating of going super heavy every week. Shoulders and elbows feel great--had issues with them before last meet, I think due to the 1 rep maxes week in and out, for the longest time. On my cardio, I noticed my pace has gotten faster--when I started out I kept the pace at around 100 strides per minute--now they are up to 115-120, so I know that area is getting better as well. So far, so good. Looking forward to the next block. I will try to incorporate some video of some training days coming up.

  17. #42
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    9/20/10 Week# 7 Monday Day # 2--Deload Week

    Deload Squat Day
    SSB Box Squats--warmed up then,
    365 x 2
    365 x 2

    Mini circuit -- 3 x thru.
    Leg Extensions
    Hamstring Curls
    Standing Abs

  18. #43
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    09/22/10 Week # 7 Wednesday Day # 3--Deload Bench Day

    Warmed up then worked up to:

    330 x 2
    330 x 2
    Then did 3 accessory exercises which consisted of the following for 3 sets 12 reps each.
    Lat Pulldown
    Tricep Pushdown
    Face Pulls
    Thats it--getting amped for my next block--just gotta do cardio the rest of the week.

  19. #44
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    09/23/10 Week # 7 Thursday Day # 4 Cardio

    35 Minutes on Precor Elliptical
    Done

  20. #45
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    09/25/10 Week # 7 Saturday Day # 5 Cardio

    35 minutes on Precor Elliptical

  21. #46
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    09/26/10 Week # 8 Sunday Day # 1 Special Devolopmental Bench

    This is the start of the next Block--Transmutation. It will be for 3 weeks plus a deload week. Still going all RAW this block.

    Close Grip Floor Press
    4 sets x 4 reps
    355 x 4
    370 x 4--3 sets

    D-Bell Rows
    4 sets x 10 reps
    D-Bell Shrugs
    4 sets x 10 reps
    Upright Row
    4 x 10
    Band Pushdowns
    4 x 10

  22. #47
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    09/27/10 Week # 8 Monday Day # 2 Special Developmental Squat

    SSB Box Squats w / 120 lb chain weight
    365 x 4 4 sets of this

    Reverse Hypers
    4 x 10
    TKE
    4 x 10
    D-Bell reverse fly (upper back movement)
    4 x 10

  23. #48
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    09/29/10 Week # 8 Wednesday Day # 3 omp Bench Day

    Bench Press--warmed up then did
    370 x 4
    370 x 4
    370 x 4
    390 x 3
    390 x 3
    390 x 3

    2 Board Press
    315 x 4
    335 x 4
    355 x 4
    375 x 4

    Chest Supp T-Bar rows
    4 sets x 10 reps
    D-Bell Power Cleans
    4 sets x 10 reps
    Face Pulls
    4 sets x 10 reps
    Alot of sets today. Everything felt pretty good. I havent done this much full range benching in a long time. lol

  24. #49
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    09/30/10 Week # 8 Thursday Day # 4 Cardio Day

    35 minutes Precor Elliptical
    Standing Abs
    4 sets x 15 reps

    Done--chest is sore today from benching last evening. I am going to start doing alot more recovery work such as contrast showers, etc. With my age (42) and this block training, I am pretty sure I will need to be on my A-game. Gotta tighten up the nutrition as well.

  25. #50
    WBB Team Captain Coke's Avatar
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    You are an exceptional bencher bro, major props!!

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