Please Scroll Down to See Forums Below yeah but even if I do the championships are 2 weeks later so I can only get like 1 more bench session in between them so idk how well I will do in the championships...
My Training Journal
- Thread starter ExtraMile
- Start date
yeah but even if I do the championships are 2 weeks later so I can only get like 1 more bench session in between them so idk how well I will do in the championships...
For the next two weeks only I will be working out like this:
Monday-
Benchpress work up to a single, double or maybe triple paused, then a lighter back off set of 5-8 but with a 10-15 rep weight
Low Incline DB Press 1x6-10
Dips 1 weighted set then maybe 1 set with bodyweight
Rear Delts 2-4 sets 10-30 reps
Wednesday:
Benchpress 6x3 @ 45-50% form work and speed work
Squat work up to a single then one or two higher rep sets of 4-10
Military Press - continue with 5/3/1 method
Leg Press 3x20
Zercher Back Extension 3x10-15
Friday:
Deadlift pramid to a set of 5
RDL 3 sets of 10-15 reps
chins 3-4 sets with bodyweight
rows 3-4 sets
its a little fucked up but after this iv got a deload, and it will allow for maximum bench progression, this saturday is my comp and then the week after if I have qualifyed iv got a comp on the saturday I think or it may be the sunday, thats the reason for the decreased volume of pressing as except for dips I will only be doing 1 work set. I know lifting before the comp in the same week is kinda silly but if I feel overtrained I will cut it out, Im just experiementing and I know I can recovery fully in 7-9 days, I wont be maxing or hitting failure on any upper body stuff.
after that Im pretty sure Im gonna do 5/3/1 and Im just singling out my exercises for that. One of the things Im gonna work on in the next few months is slowly bringing out my grip on the benchpress another 2inches on each hand or so
Monday-
Benchpress work up to a single, double or maybe triple paused, then a lighter back off set of 5-8 but with a 10-15 rep weight
Low Incline DB Press 1x6-10
Dips 1 weighted set then maybe 1 set with bodyweight
Rear Delts 2-4 sets 10-30 reps
Wednesday:
Benchpress 6x3 @ 45-50% form work and speed work
Squat work up to a single then one or two higher rep sets of 4-10
Military Press - continue with 5/3/1 method
Leg Press 3x20
Zercher Back Extension 3x10-15
Friday:
Deadlift pramid to a set of 5
RDL 3 sets of 10-15 reps
chins 3-4 sets with bodyweight
rows 3-4 sets
its a little fucked up but after this iv got a deload, and it will allow for maximum bench progression, this saturday is my comp and then the week after if I have qualifyed iv got a comp on the saturday I think or it may be the sunday, thats the reason for the decreased volume of pressing as except for dips I will only be doing 1 work set. I know lifting before the comp in the same week is kinda silly but if I feel overtrained I will cut it out, Im just experiementing and I know I can recovery fully in 7-9 days, I wont be maxing or hitting failure on any upper body stuff.
after that Im pretty sure Im gonna do 5/3/1 and Im just singling out my exercises for that. One of the things Im gonna work on in the next few months is slowly bringing out my grip on the benchpress another 2inches on each hand or so
Ok, Im probably 90% sure Im going to do the 5/3/1 after me meets, the high rep stuff at the start where Im hitting rep pr's will be a good change of pace and hopefully Ill get some growth from it, also it will go along with what I got told by the SHW PL'er I met that I shouldnt need to go under 5 reps. It will give me a deload which I will need soon. The 5/3/1 also calls for a deload week on all big 4 lifts every month. Im trying not to think about this too much because the shitty slow progress pisses me off, but everything else seems good and that template has worked for me before. I am going to start out doing 3 assistance exercises for my presses, and 2 assistance exercises for my squats and deads with some weighted core work on those days too. I will be hitting calves twice a week, mondays and fridays with 2-6 sets.
Deadlift assistance will be chins, rows and zercher weighted hypers
Benchpress assistance will be dumbell presses, tri extensions and rear delt flye's
Squat assistance will be leg press, RDL and weighted ab work*
Military assistance will be dips, lateral raises and either shrugs or upright rows
*for this weighted decline situps will be my main focus, but I will also use hanging leg raises, weighted side bends and the ab wheel, I will probably do 2-3 ab exercises per workout and always do the situps, with 1 or 2 of the others
Deadlift assistance will be chins, rows and zercher weighted hypers
Benchpress assistance will be dumbell presses, tri extensions and rear delt flye's
Squat assistance will be leg press, RDL and weighted ab work*
Military assistance will be dips, lateral raises and either shrugs or upright rows
*for this weighted decline situps will be my main focus, but I will also use hanging leg raises, weighted side bends and the ab wheel, I will probably do 2-3 ab exercises per workout and always do the situps, with 1 or 2 of the others
Im carrying on with the routine iv been doing all along, given it some thought and theres no need to change
Today - bench day
Benchpress
(all reps were paused)
bar x 5
88 x 5
121 x 3
149 x 3
176 x 1
198 x 1 PR
99 x 3 x 3 (dynamic)
CGBP
132 x 10 (easy) PR
Low Incline DB Press weaker on these this week...
72lb DB's x 7
72lb DB's x 5 shouldnt have bothered with this set...
Weighted Neutral Chins
3 sets of 5 dead-hang reps with bodyweight + 3lbs PR
-bodyweight 198lbs
Standing Cable Rear Delt Flye
1 plate on each side x 30 reps PR
2 plates on each side x 10 reps x 3 sets PR
Standing Calf Raise PR for rest pauses
97lbs x 15 reps
-rest pause-
97lbs x 10 reps
-rest pause-
97lbs x 10 reps
-Lots of Calf Stretching-
Smith Machine Reverse Grip Press 30 secs rest between sets, so used kinda light weight
91lbs x 8
124lbs x 8
124lbs x 8
124lbs x 8 PR
CGBP and rev grip press were only PR's because either I havnt done them in so long or I have never done them before...
Today - bench day
Benchpress
(all reps were paused)
bar x 5
88 x 5
121 x 3
149 x 3
176 x 1
198 x 1 PR
99 x 3 x 3 (dynamic)
CGBP
132 x 10 (easy) PR
Low Incline DB Press weaker on these this week...
72lb DB's x 7
72lb DB's x 5 shouldnt have bothered with this set...
Weighted Neutral Chins
3 sets of 5 dead-hang reps with bodyweight + 3lbs PR
-bodyweight 198lbs
Standing Cable Rear Delt Flye
1 plate on each side x 30 reps PR
2 plates on each side x 10 reps x 3 sets PR
Standing Calf Raise PR for rest pauses
97lbs x 15 reps
-rest pause-
97lbs x 10 reps
-rest pause-
97lbs x 10 reps
-Lots of Calf Stretching-
Smith Machine Reverse Grip Press 30 secs rest between sets, so used kinda light weight
91lbs x 8
124lbs x 8
124lbs x 8
124lbs x 8 PR
CGBP and rev grip press were only PR's because either I havnt done them in so long or I have never done them before...
why 1 set of cgbp? and why start db press with 72lbs? why 30 reps for cable rear delt flyes?
CGBP just as I was deloading the benchpress bar i felt like it
db press my plan was to hit 72'sx10 then a set with the 77's, I hit 72's for 9 reps last time but as i said i was weaker today. If your asking why i didnt do warmups well Im already warm from the benchpress before...
shoulders are slow twitch and for laterals and rear delt flyes i usually do them 10-20 reps that 30 rep set though i just had a little more in me so i took it further, got a nice burn going anyway...
well for db press u still want volume. otherwise the 5x5 should just be 1x5? anyway good work
normally i would have done something like 45's x 8, 72's x 10, 77's x 6...
when i get to 88's for like 10 reps idk what to do because they are the biggest in the gym lol i guess ill have to swap to low incline BB press...
Similar threads
