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

  1. #51
    GFH Lones Green's Avatar
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    Never would have guessed you were 42 Smitty! Great benching as well!
    23 years old
    6'3, 308 lbs

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

  2. #52
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    Thanks guys. At least I am having fun training a different way now. I really needed the change of pace. The volume is a bitch but I am getting used to it. I look forward to those deload weeks when they approach. 2 more weeks before the next deload. I am either going to do the Lexen Coalition meet or the SPF Ironman in March. Undecided as of now, but leaning towards the Lexen meet, since it is only an hour and 20 minutes away.

  3. #53
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    10/01/10 Week # 8 Friday Day # 5 Transmutation

    Special Developmental Deads--(Conventional-double overhand grip)

    275 x 4 4 Sets

    Back Extensions
    4 x 10
    Hamstring Curls
    4 x 10
    Cambered Bar Shrugs
    4 x 10

  4. #54
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    10/02/10 Week # 8 Saturday Day # 6

    Cardio

    35 Minutes Precor Elliptical

  5. #55
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    10/03/10 Week # 9 Sunday Day #1 Special Developmental Bench

    Close Grip Floor Press W/ 120 lb chain weight
    295 x 3
    315 x 3
    325 x 3
    325 x 3

    D-Bell Rows
    3 sets x 10 reps
    D-Bell Overhead Press
    3 x 10
    Hammer Curls
    3 x 10

  6. #56
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    10/04/10 Week # 9 Monday Day # 2 Special Developmental Squat

    SSB Box Squat w/ 120 lb chain weight
    315 x 3
    335 x 3
    365 x 3
    365 x 3

    Reverse Hypers
    3 x 10
    Halbert Rows
    3 x 10
    Hamstring Curls
    3 x 10

  7. #57
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    10/06/10 Week # 9 Monday Day # 3 Competiton Bench Day

    Raw Flat Bench
    Worked up to the following work sets
    390 x 3 82%
    390 x 3
    390 x 3
    405 x 2 85%
    405 x 2
    405 x 2
    2 Board Press
    365 x 3
    365 x 3
    365 x 3
    365 x 3
    Chest Supp T Bar Row
    3 x 10
    D-Bell Power Cleans
    3 x 10
    Face Pulls
    3 x 10

    Ass was kicked tonite. Alot of sets, with the higher percentages 82 and 85 %. Then the 2 board wiped me out. lol. Not used to going heavy twice a week, as I just did Floor Press with chains on Sunday. One more week until deload--next week is gonna be challenging.

  8. #58
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    10/07/10 Week # 9 Thursday Day # 4

    Cardio Day

    30 minutes Precor Elliptical

  9. #59
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    10/8/10 Week # 9 Friday Day # 5

    Deadlifts-conventional--double overhand

    275 x 3
    315 x 3
    315 x 3
    315 x 3
    Back Extensions
    3 x 10
    Hamstring Curls
    3 x 10
    Cambered Bar Shrugs
    3 x 10

  10. #60
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    10/9/10 Week # 9 Saturday Day # 6

    Cardio and Abs

    30 minutes Precor Elliptical

    Standing Abs
    3 x 20

  11. #61
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    10/10/10 Week # 10 Sunday Day # 1

    Close Grip Floor Press with 120 lb Chains

    275 x 3
    295 x 3
    305 x 3

    D-Bell Rows
    3 x 8
    D-Bell Overhead Press
    3 x 8
    Hammer Curls
    3 x 8

    Didn't feel too bad today--chest didn't feel totally recovered, but other than that everything was good. No injuries, body feels pretty good--starting to feel the effects of the lowering volume, which I like. lol I will give a full recap after this week is up on my feelings so far on the block training. I have a deload next week, then who knows what Frey has in store for me next. I should find that out pretty soon.

  12. #62
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    10/11/10 Week # 10 Monday Day # 2

    SSB Box Squats with 120 lb Chain weight
    315 x 2
    365 x 2
    365 x 2
    Reverse Hypers
    3 x 8
    TKE
    3 x 10
    Halbert Rows
    3 x 8

  13. #63
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    10/12/10 Week # 10 Tuesday

    Forgot to do 20 minutes cardio yesterday before squatting, so I did it today.--Tuesday is usually my day off.

  14. #64
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    10/13/10 Week # 10 Wednesday Day # 3

    Competition Bench Day
    Warmed up and worked up to:
    410 x 2 (86%)
    410 x 2
    410 x 2
    420 x 2 (89%)
    420 x 2
    2 Board Press
    365 x 3
    405 x 3
    425 x 3
    Chest Supp T-Bar Rows
    2 x 10
    D-Bell Power Cleans
    2 x 10
    Face Pulls
    2 x 10
    Took a bit of Ephedrine before todays training--amped me up pretty good--I also changed my warm up sets and did less of them which helped--felt fresher during my work sets. I knew it was going to be a tough day since it was the last heavy day before deload week. 3 of my training partners have a meet next weekend (Lexen Fall Classic). They are poised to hit some PR's. Look forward to handling them and seeing them hit PR's.

  15. #65
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    10/14/10 Thursday Week # 10, Day # 4

    Cardio
    30 minutes Precor Elliptical
    3 sets standing abs.

  16. #66
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    10/15/10 Friday Week # 10, Day # 5

    Conventional Deadlifts--Double Overhand Grip

    315 x 3
    315 x 3
    315 x 3

    Back Extensions
    2 x 10
    Hamstring Curls
    2 x 10
    Cambered Bar Shrugs
    2 x 10

  17. #67
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    10/16/10 Saturday Week # 10, Day # 6

    Cardio
    30 minutes Elliptical
    2 sets standing abs

  18. #68
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    10/17/10 Sunday Week # 11, Day 1

    Start of my deload week. Just doing some cardio today.

    So, this is the end of the second block (Did Accumulation first, then just completed the Transmutation phase). Looking back and reflecting on block training so far, here is my take. The accumulation block was long and tough. It lasted 7 weeks (3 weeks training and deload, then 2 weeks and another deload). He went 7 weeks on me because quite simply, I was horribly out of shape. The circuits I did was very tough, I have never done such a thing since I started competing 12 years ago. Also did alot of sets on the bench with the lower percentages (60-78% range). Weight wasn't heavy, but the volume is the kicker. Since I have moved on to the second block, the weight has gotten heavier, the volume has decreased somewhat. I actually like this. It is more suited to what I am accustomed to. The work sets were tough, but manageable. So far, I like where the program is going. I haven't done any shirt training since my last meet in July. I am real curious how the shirt will get incorporated into the training. I feel good, no injuries/pain/discomfort of any kind. I think the break from training real heavy will help out immensely. My meet training cycle will begin in early December. Things I need to work on between now and December are 1. Nutrition-been eating like **** lately--gotta bump up the protein, and be conscious of carb intake. 2. Supplements--just started fish oil and multi vitamin and Vit C for over-all health, Microlactin, Glucosamine/Chondroitin for the joints. Getting ready to order 15 lbs of Protein from Protein Factory--I work midnights, so I am going to keep 5 lbs at work plus a shaker bottle so I always have access. 3. Recovery work--Have to incorporate this after each weight training day-contrast showers, stretching, work on bench set up, etc. Looking forward to the meet in March.

  19. #69
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    10/18/10 Monday Week # 11 Day # 2

    Deload Squats

    SSB Box Squats
    275 x 3 4 sets

    Leg Ext
    3 x 10 - Light
    Hamstring Curls
    3 x 10 - Light
    Reverse Hypers
    2 x 10 - Light

  20. #70
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    10/20/10 Wednesday Week # 11 Day # 3

    Deload Benching

    Warmed up and worked up to:
    330 x 1 (70%) 2 sets

    Tricep Pushdowns
    3 x 15 - Light
    Lat Pulldown
    3 x 15 - Light
    Face Pulls
    3 x 15 - Light

  21. #71
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    Ok, Deload week is over. Sunday was a deload for me as well. A few of our guys competed at the Lexen Xtreme Fall Classic on Sunday. Bruce and I went up and handled them. Josh Doran did the bench only raw and hit 435, and just missed 460, which would have been a PR--he will get it next time. Chad Rother (light 275--weighed 255) Hit PR's in all lifts and went 685, 450, 555 with a close 575 pull. 17 year old Holden Williams weighed 192 and went 500, 315, 525, and PR'd in each lift, and was a 95 lb gain from his last meet in April.

    Monday I started back up. It was squat day--Frey pulled my box, so I gotta free squat the next few weeks. Sux. lol.

    10/25/10 Monday Week # 12 Day 1

    SSB bar free squat
    315 x 4
    315 x 4
    335 x 4
    335 x 4
    Paramount Total Leg Swing
    4 x 10
    Hypers
    4 x 10
    Standing Abs
    4 x 10
    Halbert Rows
    4 x 10

  22. #72
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    Tuesday is my only off day. Wed is bench day. Gonna do a 3 week Transmutation block and getting reaquainted with the shirt. I wear a Doubly Ply Super Katana with the collar made of the F-6 material--it gives it a little more stretch so I can get the weights to touch.

    10/27/10 Wednesday Week # 12 Day # 2

    Competition Bench
    135 x 12
    225 x 8
    315 x 3
    405-2 board x 1
    Added Shirt
    70% 510 x 4 to 1 board
    70% 510 x 4 to 1 board
    73% 530 x 4 to 1 board
    73% 530 x 4 to 1 board
    73% 530 x 4 to 1 board

    Chest Supp T-Bar Rows
    4 x 10
    Face Pulls
    4 x 10

    Alot of reps in the shirt tonight. Usually the first one or two came close but didn't touch the board, then the 3rd and 4th rep I could get down. I video'd all of the bench sets tonight, so I will put them on Youtube and post them to my log. All in all, it went pretty good.

  23. #73
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    10/28/10 Thursday Week # 12 Day # 2

    Cardio

    30 minutes Precor Elliptical

  24. #74
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    10/29/10 Friday Week # 12 Day # 3

    Deadlifts W/ 200 lbs chain weight

    185 x 4
    185 x 4
    225 x 4
    225 x 4

    Reverse Hypers, Leg Extensions, Abs
    4 sets x 10 reps.

  25. #75
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    10/30/10 Saturday Week # 12 Day # 4

    Cardio
    30 minutes Precor Elliptical.

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