My Training Journal

[JDid23]

fuck yeah EM!!

 

[ExtraMile]

lol why are all my important posts always the last ones on the page before

 

[Tblock1]

In preparation for my benchpress competition in 3 weeks I have layed out my training, it does mean in the first week I will be deadlifting and squatting while still sore but this is the best I can come up with. My hammies are still sore from squats 9 days ago and I know my chest tri's and abs will be sore still on monday because they are very sore today, so I didnt want to do any upper body work on monday and I will just have to cope with squatting with sore hams and abs, maybe wear a belt for max sets.

Monday 1st feb - Squat Day, with submax effort benchpress (form work and pause practise)
Wednesday 3rd feb - deadlift day
Friday 5th feb - Max Effort Bench, 220x1 with no pause then pause work and some assistance
Monday 8th feb - Squat Day
Wednesday 10th feb - Military Press Day and form and pause work for benchpress
Friday - 12th feb - Deadlift day
Monday 15th feb - ME Bench day, maybe hit 226x1 with no pause or just work up to a heavy single/double paused
Wednesday 17th feb - Squat day less volume and assistance than usual
Friday - 19th feb - rest from now until saturday 20th feb

Sunday 21st feb - meet day, wont hit a max effort bench I dont think but I will hit the lowest I can and still qualify, which will probably be around 185-190 obviously paused but also wearing a belt.

oh yah and Im getting a black metal singlet!!!!

Just my opinion but I am thinking you could hit 226x1 right now, and just skip 220x1. Also, I think you should be able to hit 209 for a paused rep, for lighter benchers most people could do their 3 rep touch and go bench for 1 rep paused, so maybe 209 or 215.

 

[ExtraMile]

Just my opinion but I am thinking you could hit 226x1 right now, and just skip 220x1. Also, I think you should be able to hit 209 for a paused rep, for lighter benchers most people could do their 3 rep touch and go bench for 1 rep paused, so maybe 209 or 215.

because the thing is I am getting near a plateau and I know when I just try and train through them my strength goes backwards for a while, I cant afford to loose any strength when I am 3 weeks out. So by going to the 220x1 it will be a bit less stress and hopefully help solve it, Im not even sure if I hit the 215x3 myself it may have only been 215x2. Besdides Im only going to bench in ther 185-195 region in the competition to the extra 6lbs I will gain by skipping a week wont make too much differance. And Im even considering only doing pause benches from now anyway for singles or doubles and just building them as high as I can before the comp...

what does anyone else think?

 

[the.gladiator1987]

I have no idea bro, never got into PL or anything so i wouldnt want to give advice on it, but I do like the idea of only going up to 220x1. I would start creatine before tho maybe get 5-10lbs on your bench and also eat carbs lots of them day before and day of.

 

[ExtraMile]

Gladiator - I started creatine last wednesday and so far not really seen or felt any effects...

Today - Squat Day (didnt used a belt)

Sumo Box Squat
110 x 5
132 x 5
176 x 3
187 x 3
198 x 2
209 x 2 was a PR
226 x 2 was a PR
248 x 3 was a PR
264 x 2 current PR easy!
231 x 5 current PR

Close Stance Olympic Squat - i was smoked already
187 x 3
187 x 3
187 x 3

Strict Romanian Deadlift - double overhand no straps (hook grip)
176 x 12 PR
176 x 12

Deep Narrow Leg Press
250 x 15
250 x 15

Seated Calf Raise Machine
115 x 11 PR
115 x 11
115 x 10
125 x 8

Hanging Leg Raise
15
13
11

fuckin sick workout first time box squatting heavy and here is the vid...

http://www.youtube.com/watch?v=dWJk7Qva5JQ

 

[JDid23]

wtf!?!?!? sick!

 

[ExtraMile]

lol yeah I was hoping for 250+ sumo box squats in like a few months, but I just did them high bar today and what a differance! Im so much stronger high bar than low bar...

 

[JDid23]

good stuff.... seems like you can do more too

 

[CitizenKane]

One question mate...if you're from England why do you write all your weights in pounds?? You're very strong for your age, keep up the good work!