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Thread: Diary of a bench jockey

  1. #1
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    Diary of a bench jockey

    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
    Last edited by legosinmyegos; 01-06-2012 at 05:47 PM.

  2. #2
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    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

  3. #3
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    Video
    Last edited by legosinmyegos; 01-06-2012 at 06:06 PM.

  4. #4
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    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.
    485/375/550 @ 180

  5. #5
    Senior Member GazzyG's Avatar
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    I'll be checking in on your journal, Legos. Welcome to the journal section!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  6. #6
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    Quote Originally Posted by GazzyG View Post
    I'll be checking in on your journal, Legos. Welcome to the journal section!
    thanks bro.
    485/375/550 @ 180

  7. #7
    House Lannister
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    You are strong as fuck.

    subbed.

  8. #8
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    Quote Originally Posted by chevelle2291 View Post
    You are strong as fuck.

    subbed.
    Haha thanks bro, I try.
    485/375/550 @ 180

  9. #9
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    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
    485/375/550 @ 180

  10. #10
    Senior Member GazzyG's Avatar
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    Great squatting today, nice work.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  11. #11
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    Quote Originally Posted by GazzyG View Post
    Great squatting today, nice work.
    thanks bro
    485/375/550 @ 180

  12. #12
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    Video


    Video
    485/375/550 @ 180

  13. #13
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    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
    Last edited by legosinmyegos; 01-10-2012 at 02:10 PM.
    485/375/550 @ 180

  14. #14
    House Lannister
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    strong pressing regardless. very impressive for your bodyweight.

  15. #15
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    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!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  16. #16
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    Quote Originally Posted by chevelle2291 View Post
    strong pressing regardless. very impressive for your bodyweight.
    Thanks, really wasn't a good day though.

    Quote Originally Posted by GazzyG View Post
    This is what I'm thinking. I'm same weight, can't weight to press like that!
    haha, pun intended?
    485/375/550 @ 180

  17. #17
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by legosinmyegos View Post
    haha, pun intended?
    Nope - was half past midnight here, haha!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  18. #18
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    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.
    485/375/550 @ 180

  19. #19
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    this is the best I can do, youtube is sucking

    Video
    485/375/550 @ 180

  20. #20
    House Lannister
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    mirin your arch. Form looks good to me, but what do I know.

  21. #21
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    Quote Originally Posted by chevelle2291 View Post
    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.
    485/375/550 @ 180

  22. #22
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    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.
    485/375/550 @ 180

  23. #23
    Senior Member GazzyG's Avatar
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    Good session, mate, glad you found something new that works for you.

    Lot of volume there - how long did that training session take you?
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  24. #24
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    Quote Originally Posted by GazzyG View Post
    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.
    Last edited by legosinmyegos; 01-13-2012 at 12:38 PM.
    485/375/550 @ 180

  25. #25
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    485/375/550 @ 180

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