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Thread: Jersey Iron's-" bench only Guy"

  1. #51
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    Went in Today to do the upper access. Mistake too soon- so I just did some light blood flow stuff. With 3 weeks to go don't want to risk anything especially after Monday night !
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  2. #52
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    Bench night
    Wanted to hit opener but wasn't to be tonight.
    Bar x10 x2. 135 x 5 x2
    225x 2. 315 x1
    365x1
    Everything was slower than usual
    Shirt on
    545 x 1 3brd. 635 x 1 2brd
    675 x1. 2brd this moved well so gave me hope!
    725 x 0 x 2. Both sets struggled to touch. Didn't attempt press movement. Not making any excuses just off night and pressure was a little too much tonight for some reason.
    I have faith I. My training to this point, so I won't panic and put shirt on until meet day. Days like these are what test u mentally how u handle it is what makes I stronger!!!!
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  3. #53
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    Bench night-
    I did train once last week besides bench day. Just light blood flow stuff.
    Tonight I went in with attitude that if weights felt ok I would shirt still 13days out. And since I'm bench only now I should be ok.

    Bar x8 x2. 135x3
    225x2. 315x1
    365x1. 405x1
    Screw it shirt on.
    495x1 3brd
    585x1 2brd
    675x1.1 brd
    725 x0. Tone said he saw something and took it on decent.
    I trust so figured try it again.
    725x1 tough down but threw so hard and fast almost went into rack.
    Well meet ready as I'm going to be.
    Did some light tricep stuff.
    My weight is up to 264 almost every
    Morning now.
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  4. #54
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    Well I bombed at my first meet ever in 6 years. Can't put an exact reason y. I believe I may have been a little to heavy for the shirt which was causing me to have trouble touching and staying in groove.
    I'm extremely pissed off by this, and will fix this by next meet. I'm not giving up on my goal of benching 800 in single ply. I won't let this one out of my mind until I right it!

    On side note - Brian Cain crushed it! Congrats to him- couldn't be happier. Everyone on the JI team did an amazing job! The either hit huge prs or answered a mental challenge, or learned a little bite about the importance of a good team around u!
    I look for many more good things to come from this Jersey Iron team we have assembled
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  5. #55
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    upper access
    speed bench-225x3x9sets
    cg inc bp-315x5,5,4
    tri pushdowns- 10x3s
    lat pulldowns- 8 x 3s
    tri ext mach- 8 with each arm then both arms until failure

    That was enough for today. shoulder is a little sore. need a trip to art guy.
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  6. #56
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    I shirted up Monday with the thought of doing meet June 7. Anyway after I decided to let my body come back a little slower and to drop some lbs nice and slow. Looking towards meet in sept. I will have my weight under 255 by then.

    Training tonight
    Asst. pull-ups- 50 total reps
    Lat pull downs - 12x3sets
    Seated rows. - 12x 3
    Lat push downs - 12x3
    That was enough- uncomfortable back pump
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  7. #57
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    Upper access
    Speed bench- 225 x 2x 9
    Inc cg bp. -315x6 / 335 x5 / 365 x3
    Seated press- 30/20
    Front raises. - 12/10/10
    Tri ext Mach. - 15 each arm then 30 with both in 1 set

    Done for the night! Weight was 262 last few days. Slowly dropping!
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  8. #58
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    Bench night- body weight -263
    Bar x 10. 135 x 5 x 2
    225 x 2. 315 x 1
    385 x 1. 425 x 1 20lb pr - post injury
    Shirt on
    525 x 3 3brd. 605 x 1 2brd
    705 x 1 1 brd. 755x 1 1 brd 10 lb pr
    Mons. Mini band push down 30/30/22
    Tri ext - rope - 40 reps
    Hammer curls - 20/20
    Great night- week 1 of 15 week program leading into sept 14 meet.
    Video to come tomorrow. Of the 755
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  9. #59
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    Last nights video
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  10. #60
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    Tuesday - was a back day- 5 different exercises

    today-bench access day
    speed bench-225 x 3 x 9
    inc cgbp -315 x 5 x 3
    side and front laterials - 30 reps
    tri ext machine - 60 reps

    my weight is holding steady at 260 or 259 everyday this week.
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  11. #61
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    Bench night
    Bench against dbl minis
    RAW
    Bar x 3. 135 x 3
    225 x 1. 275 x 1
    315 x 1. 365 x 0
    Shirt on
    495 x 2 3 brd
    585 x 2 2 brd
    615 x 2 2 brd
    645 x 2 2 brd
    675 x 2 2 brd second one wasn't fully locked out on bad side.

    A little prehab stuff for shoulders and tris
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  12. #62
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    A Little Catch up

    Tuesday was my back night. I hit roughly 5 exercises 3 sets each and somewhere between 10-15 reps.

    Thursday-bench access
    wow was this a painful night. shoulders didn't want to be there.
    speed bench-225 x 3 x 3
    inc cgbp -315 x 0 no way was I going to try it. Tone handed it and I put it right back in the rack.
    225 x 5 but just felt nasty stopped.
    shoulders - 2 exercises really light for blood flow
    tris - I did tri extensions- 60 reps that was enough.

    I also squatted last Saturday first time I about a year. worked singles up to 465. missed 505 back was tight by the time I got up to there. Only reason I mention this is because I may do some light squats for month or two to see what happens. However, work beat me up yesterday picking up big pieces of broken curb and throwing into loader. Tight as hell today. I will roll tonight and see what happens.
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  13. #63
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    Ok last week I tested the waters(meaning by back issues) I made it up to 465 no problem.
    So I have decided to start squatting with team on Saturdays. At least until any issues happen.
    Going to run a 5 x 5 block program. I set the max at 465.

    Today squat training-
    Bar x 8 x 2. 145 x 5
    235 x 2.
    325 x 5/5/ 10 felt pretty good
    415 x 5 w/wraps
    I know I can't stick to programs- I get greedy. I will stick to plan next week! Hopefully?

    Deads off 4 inch mats
    225 x 1
    405 x 1
    495 x 1 easy
    585 x0 hello back. I can't press or push thru these back issues. Especially cause I have a very intense training partner who threaten me.
    I have 800 single ply bench working for this year.
    Anyone happy to be squatting again with the team even if it's way below where I want to be.
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  14. #64
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    welcome back to squats!

  15. #65
    JERSEY IRON Brian C's Avatar
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    Great to see you squatting again buddy. And there's just as good of a chance of you sticking to the program as me wearing a tutu to training lol. But that's what I admire most. Your never afraid to push and not married to whats written on paper.
    JERSEY IRON POWERLIFTING
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  16. #66
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    Thx Mar72 feels good even if it's not huge numbers.

    Brian it's like a book I like to skip ahead of the boring parts and see what's at the end. 325 was the start and I think 415 is around week 8 of the 12 week. Lol same thing that pushed me to bigger numbers is the same thing that has hurt me in the past.
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  17. #67
    Moderator Brian Hopper's Avatar
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    Glad to see you're back squatting!!!
    My Training Log
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    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

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  18. #68
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    Monday bench night raw
    Bar x 10 x 2. 135 x 5
    225 x 2. 315 x 1
    345 x 5. 365 x 5?
    390 x 2 1/2 haha my bad side wasn't locked.
    Same thing with my 365. But my raw is on the move again. All working sets were post injury rep prs

    Cgbp -315 x 8 3brd
    2 second pauses to 2 brd 315 x 8
    Inc db presses- 65 x 20 x 2
    Tri push downs 20 x 2
    Pretty good night. Raw is moving. Body weight was 261 tonight. Better than last week at least
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  19. #69
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    Two good days of access training.
    Tuesday - is my back day. Did a bunch or different rows and pull downs
    Around 15 total sets- reps anywhere from 6 to 20

    Yesterday- bench access
    Speed bench- 225 x 4 x 3. 255 x 2 x 3
    275 x 3 x 3
    I think 255 will be a good weight to train on these for a while. 275 too slow and 225 just a little too easy.
    Inc. db - 70 x 15 x 3
    High version of face pulls- 15 x 3 hit a different angle.
    Tri pushdowns wide- 15 x 3
    Curls - 24 x 2 (3 different hand rotations for 8 in each set)
    Standing cable crunches - 15 x 2

    Great session- shoulders are beat up. Going to see my ART guy today- get a little graston work done. My deload is coming at perfect time.
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  20. #70
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    Squat day? Wait what? Been awhile
    Bar x 10. 145 x 3
    235 x 1
    335 x 5 x 3sets that part was good.
    Here's where I left the program
    375 x 3
    445 x 3 (got hollered at by teammate he made a valid point) I gained nothing from this set. But risked moving backwards (injury)

    Leg presses - just against 2 average bands 30 x 2
    Wilson's - 15 x 2. ( probably called something else but it's what I call them. Band ties to something stable- step thru and with band around waist just focus on sitting back and then firing glutes and hams like ur finishing squat.

    Today was decent day. Yesterday my art guy says I have a bad pelvic tilt and we noticed I use my lower back for everything- in place of using my glutes and Hams. So that will be my focus- doing the exercises he gave me and doing exercises to build glute and ham strength.
    Also today I started using bcaa's durning training and mixed in with my post shake- seemed to help recovery since usually by now I'm sore and so far so good. Also last few days I have weighed in at 259 or less.
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  21. #71
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    This week was a deload- I still hit all regular training days!

    Squat- today
    Bar x5 x 2. 145 x3
    235x 1. 325 x 2 x 3sets
    375 x1 x2 sets
    Squats felt better this week. Feeling better each week. Sort of kept deloAd by keeping reps down.

    Pulls 2 inch deficits
    405 x 5/3/3
    Wilson's light bands 20 x 2
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  22. #72
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    bench night-
    bar x 10 135 x5 225 x 2
    315 x 1 385 x 1 405 x 1
    shirt on
    545 x 2 3brd
    635 x 1 2 brd
    700 x 1 1 brd
    765 x 0 bad set elbows were loose
    765 x 1 (tone may have taken it without me holding but I think it was locked or very close)

    tri pushdown- 50 x2sets

    morning weight was 258 again. not bad night
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  23. #73
    Moderator Brian Hopper's Avatar
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    Some strong benching Tim!!!
    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

  24. #74
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    Thanks Hopp.

    Tuesday was back day.
    snatch grip pulls from 4inch blocks -405 x 3 x 3
    lat pulldowns - 6 x 4sets
    seated rows - 15 x 3
    that was it- forearms were fried from Monday.

    today-upper access
    speed bench-245 x 2 x 9 (shoulder took forever to loosen up, did one less rep to save them)
    close grip bp- 225 x 8 x 3
    db rows -100 x 15 x 3
    sebastians -75 x 15 x 3
    tri push downs wide-95 x 15 x 3
    grenade pushdown - 20 x 25/20
    barbell curls-40lb x 45 did it like 21's but with 15 reps-just for blood flow.

    pretty good training day. It's been a long week, with sleep pattern all over. Weight has also ben holding steady at or right below 258 everyday now.
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  25. #75
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    squat and dead day
    squats-
    bar x 5 145 x 5 x 2 235 x 2
    325 x 2 355 x 2 385 x 2
    415 x 2 445 x 2 475 x 2
    felt good up to here. decided to be happy and call it here!

    block pulls(right at bottom of knee)
    225 x 2
    315 x 2
    405 x 1
    495 x 2
    595 x 2
    635 x 2
    Finished there. pretty happy I made it to this point-month ago I couldn't pull 585. but back is sore

    standing cable crunches(focus on squeezing at bottom
    15 x 3sets

    Morning btw:258.6
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