My Training Journal

[miked8c]

I would not recommend doing that Moya.

No serious bencher, I repeat NO serious bencher does that. I don't care if this guy benched 500lbs doing that it is assinine if I am interpreting what you are describing correctly.

I use wrist wraps because they keep the wrist inline and stable and prevent them from rocking back too much or moving side to side.

They don't really add any strength at all, but you feel stronger because your wrists are supported.

Not everyone is a good bencher Moya. You have a very strong squat and a super strong deadlift for your bodyweight. While your bench is nowhere near those lifts I still think it's pretty respectable considering you compete at 140ish lbs.

One of the powerlifters at my gym is getting close to squatting 650 and deadlifting 650 yet he is having a very hard time with bench. Over his last 2-3 comps he has not been able to bench more than 365 in comp in a single ply shirt at a bodyweight of about 229lbs. This is because he has the long arms, long legs and short torso with average shoulder width which makes him a great squatter and even better deadlifter, but not so hot bencher.

As a comparison right now I'm probably around a 345 max raw bench which is around 100lbs more than my bodyweight, which is only 20lbs more than you relative to our bodyweights.

And all the powerlifter's say I'm a solid bencher overall so don't knock your bench too hard bro. If you weighed as much as I do with your current strength you'd bench about 325 raw.

For further comparison you deadlift roughly 360lbs more than your bodyweight whereas I can pull about 280lbs more.

On squat I can do about 200lbs atg more than my bodyweight and you do about 280lbs more than your bodyweight.


Relative strength to bodyweight:

ME: Bench +100, Squat +200, Deadlift +280
YOU: Bench +80, Squat +280, Deadlift +360

In total for your bodyweight you are +140lbs stronger, yet the difference is bigger than that because I am much larger in size so you are actually stronger than those numbers imply. You lose only 20lbs relative to bodyweight on the bench and trash me on the squat and deadlift.

If you weighed 245lbs and your lifts were in the same proportion to your current you would bench 325, squat 525 and deadlift 605 all raw which would be very strong indeed imo.

All I can say is keep training hard and working that bench. If your sticking point is at your chest or 4-5" above it perhaps work on doing alot of paused benches or speed benching and developing more explosion off that chest in a simulated pause environment. IE, try to duplicate how you have to bench at a meet rather than doing more touch and go style.

Keep it up Moya.

Extra, looking good in your profile pic amigo. Nice job on the 21 rep squat.

He speaks the truth.

 

[ExtraMile]

Today - chest, shoulders, tri's

Benchpress
88 x 5
116 x 3 x 3 dynamic
143 x 5
165 x 5
193 x 6
198 x 3-4 narrow grip. Spotter touched the 4th rep a little but I dont think he needed to.

Military Press
bar x 5
bar x 5 (adjusting grip)
77 x 5
110 x 8

Incline DB
50's x 6
55's x 6
61's x 6
66's x 6

Weighted Bench Dips
88 x 6
187 x 8 PR
88 x 20 PR

2 sets of tricep extensions but couldnt really use much weight after the dips.

2x3 each hand 200lb gripper

Decent tri pump. My arms are tiny and always have been but when they are pumped it makes my whole physique look better...

Top set of regular bench was easy. Incline DB is slowly climbing. Military is making better progress than ever. Im on track to get back up to my old bench PR (242x1) soon.

 

[Seansean]

Lol look in the backround at 3:40ish kid is cheating/fucking his back with barbell curls LOLZ, btw your gym looks like a puberty hangout zone

 

[Tblock1]

Lol look in the backround at 3:40ish kid is cheating/fucking his back with barbell curls LOLZ, btw your gym looks like a puberty hangout zone

so what? EM is still lifting hard and going at it regardless of the gym.

EM: What are your goals right now? IE strength, size, fitness, etc

 

[ExtraMile]

Lol look in the backround at 3:40ish kid is cheating/fucking his back with barbell curls LOLZ, btw your gym looks like a puberty hangout zone

Yep lots of idiots there. There's a few serious lifters though. A couple ex-convict juiced up black guys with metal plated teeth too LOL, one who's younger brother I was in hospital with when we both had brain tumours.

Its got all the equipment I need and its cheap, so I choose to go there, 20-30min bus ride depending on how busy it is followed by a 20 minute walk. The other option is the shitty school fitness centre or a real expensive corperate gym.

EM: What are your goals right now? IE strength, size, fitness, etc

goal right now is size through strength. Im also conscious of my conditioning too. Lately Ive actually managed to make progress in both; strength, size and conditioning.

My training is super simple right now it looks like this

Monday: legs, abs
Wednesday: push
Friday: pull

Monday: squats, calf raise, hamstrings, abs
Wednesday: bench, military, incline db, dips
Friday: deads, chins or bb row, shrugs, curls

 

[ExtraMile]

Today - back + bi's

Power Cleans
88 x 3
110 x 3
132 x 2
154 x 1
154 x 1
154 x 1
154 x 1
154 x 1

Deads - deload
132 x 5
176 x 5
220 x 5
231 x 1

Shrugs - grip felt weak today for some reason...
220 x 30
220 x 12
61lb DB's x 20
72lb DB's x 12

Wide Grip Chins
Rest Pause Set: bw + 22lbs x 8-3-2

Facepulls
4 sets of 20 w/ 50lbs

BB Curl
44 x 8
66 x 5
88 x 10 PR
99 x 5

2 sets of farmers walks
1 tabata set of static hangs from the chin bar

Been invited to a party tomorrow night and I've not eaten cheat food in 39 days so I think Im going to go...

 

[moya]

eat the cheat food bro...

 

[ExtraMile]

Ran hill sprints yesterday morning and noticed my speed is improving. By speed endurance sucks though lol after like 3 sprints Im smoked.

Then went out with friends, drank I think 7 beers and then at the end of the night ordered a pizza. Came close to slaying a fatty (yah fml) but luckily got saved by the pizza delivery guy arriving and after that I snapped out of it and came to my senses lol.

Went to the gym this morning and did a crossfit workout. Did a slightly modified version of the "Fran" workout:

21 Thrusters w/ 88lbs
21 Recline Rows
15 Thrusters w/ 88lbs
15 Recline Rows
9 Thrusters w/ 88lbs
9 Recline Rows

as fast as possible. Sounds easy but its pretty rough, the real workout if pullups instead of recline rows. There's a tonne of fran video's on youtube. A famous crossfit guy nicknames "bionic" has video's of him doing it in 3 minutes...

note to self: WEAR WRIST WRAPS FOR THRUSTERS. Holy fuck they destroyed my wrists, that was the limiting factor. Going from the bent wrist position of an Olympic front squat into a press was pretty rough. I was a bit annoyed because in a way it stopped me going all out.

 

[miked8c]

Ran hill sprints yesterday morning and noticed my speed is improving. By speed endurance sucks though lol after like 3 sprints Im smoked.

Then went out with friends, drank I think 7 beers and ordered a pizza. Came close to slaying a fatty (yah fml) but luckily got saved by the pizza delivery guy arriving and after that I snapped out of it and came to my senses lol.

Do what you got to do, slay dem fattys. I hit up Amherst last night and had a rough one, shots and funnels. Then went to an all girls school, holyoake, 20 minutes away that was filled with dikes. Bro, fat chicks love muscles.

 

[ExtraMile]

Do what you got to do, slay dem fattys. I hit up Amherst last night and had a rough one, shots and funnels. Then went to an all girls school, holyoake, 20 minutes away that was filled with dikes. Bro, fat chicks love muscles.

fuck that dude she was like a 5 I dont know what came over me. Maybe I felt sorry for here LOL

I hardly ever party but yesterday was pretty good... makes me wanna do it more often