Bench Only - The making of a Bench Monster

[Viking Power]

Well over the last few weeks and my decison to lift with Capo NZ I have decided to lift in bench only comps I just want to pack on some weight and focus on one lift and do it to the best I can so here is the starting point

Diet cleaned up for me :wink:

Daily intake

Meal 1

1 cup of oats and 1 1 /2 cups water, 1 cup of milk, 4 egg whites 2 x coffee

Meals 2 - 5

are the same as its easy for me to cook and prep a day ahead and to eat at work with no fuss

Mince meat 190gms, 185gms of tomato's and pasta sauce mixed, 385gms of potato's per meal

Drinks though out the day 2 - 3 lts of water (seem to piss more out than I'm drinking maybe body getting use to it)

extra 1 - 2 on training days

Body weight sitting @ 97kg now I have dropped weight since doing this over the last week maybe fat as arm and leg measurements still the same or even a touch bigger...

so daily intake is with mince will go from .750gms a day to a kg a day and potato's will go from 1kg a day to 1.5kg and see how this goes for a week, and if still no weight gain I will add a 1lt of milk also into it so will play around with it week by week. My goal is to came in just 125 next year maybe a tad to much to expect in one year but will need to be over that 115 mark as a min target.

Bench programs will run 11 weeks one heavy day working on percentages and one speed day working on fast switch muscles and there will be a day for traps forearms and triceps, and a day for legs and back and a shoulder press movement I'm on week three already so will log in from here on in training and food intake / bodyweight weekly.

Will do Bench novice only at coast comp just to set a new PB in old F6 and no build up just turn up and have a bit of fun and help out main goals are for next year Capo Nationals

Raw Max 150kg @ 97kg so thats the point for this cycle end of bench cycle goals are Bench 160kg and bodyweight 103-104kg 8)

[steak]

watching with interest bro :nod:

[Viking Power]

watching with interest bro :nod:

cool mate :wink:

Week 4 of 11

Heavy Bench Day

Bench 65% off raw max

8 x 3 @ 100

Rack lockouts close grip - 3/4 way down 80% off bench max raw

5 x 5 @ 120

Skull Chrushers 1 1/2 EZ curl bar

3 x 12 @ 20

Press Downs striaght bar

2 x 15 x 66

Food intake spread over day

I cup of oats with 1 1/2 cups water, 4 egg whites cup of milk 3 x coffees

750gms mince with 750gms tomatos and pasta sauce

750gms dry weight pasta cooked

3lt water

pizza to come with some more milk

feel fuller today with pasta even with only 750gms dry weight compared to 1 kg potatos might mix it up between the two 8)

[bar-belle]

Will do Bench novice only at coast comp just to set a new PB in old F6 and no build up just turn up and have a bit of fun and help out main goals are for next year Capo Nationals

Sounds like a plan...fun is the name of the game :nod: It's gonna be a great day!

[Kiwijuice]

Will be watching...

Do you wear wrist wraps or elbow sleeves when you bench ?

[Viking Power]

Will do Bench novice only at coast comp just to set a new PB in old F6 and no build up just turn up and have a bit of fun and help out main goals are for next year Capo Nationals

Sounds like a plan...fun is the name of the game :nod: It's gonna be a great day!

yeah mate will be a awesome day can help spot and load too if needed 8)

Will be watching...

Do you wear wrist wraps or elbow sleeves when you bench ?

Hey matey yeah I do wear wrist wraps but no elbow sleeves 8)

[Viking Power]

Week 4 of 11

Squats

5 x 5 @ 180

Leg Curls

5 x 5@ full stack

Bent over rows

5 x 8 @ 80

Upright Rows

5 x 5 @ 60

Standing behind neck shoulder Press

3 x 5 @ 60

Food intake spread over day

1 cup of oats with 1 1/2 cups water, 4 egg whites cup of milk 2 x coffees

750gms mince with 750gms tomatos and pasta sauce 1.4kg potatos

3lt water

weigh in tomorrow 8)

[hjp]

Looking good VP! Bench Monster coming I see :nod:

Nice work. Been doing well. Eating lots of potatoes lol

[Viking Power]

Looking good VP! Bench Monster coming I see :nod:

Nice work. Been doing well. Eating lots of potatoes lol

Hey HJP haha yeah it will be 10kg this week I'll left the potato's at 1.4kg per day will up protein from now on in over next few next weeks for a while start with a protein shake a day until I hit three a day and will adjust diet from there... trying to keep waist line in check so pretty clean eats

Bodyweight 98.3kg so moving up nice and slowly and waist still the same size mint

Training 60% of raw bench max

Speed Bench Day 3 sets close grip, 3 sets med grip, 2 sets comp grip

all sets done in under 3 sec each and rest time 60 sec between sets

8 x 3 @ 90

Incline Close Grip

60 x 5, 80 x 5, 90 x 5, 100 x 5 110 x 4

Skull Crushers ez curl bar weight only each end

10 x 15, 12.5 x 15, 15 x 12, 20 x 8

Press downs

3 x 15 x 65kg

Hammer curls Tempo 3,1,1,2

3 x 10 x 20

Face Pulls on rowing machine Tempo 3,1,1,2

3 x 10 x 34kg

[Viking Power]

Had a quick chat to the big fella Andriod - cool buggar

Training

Skull crushers 1 1/4 ez curls bar weight each side

10 x 10 x 3 suppose to be heavy day but triceps still sore so just aimed to full with blood - the soreness is in the right place right down the bottom of the tricep head at the elbow so least least I know I'm hitting the right area for bench strength.

Barbell Shrugs from the floor with double over hand grip - hook all paused at top.

60 x 15, 100 x 8, 140 x 5, 160 x 5

Dumbbell shrugs supersetted with 20kg plates raises

50 x 15, plate x 15, 50 x 10, plate x 10, 50 x 10 plate x 10

Side laterals light

12.5 x 15 x 3

Reverse Curls ez curl bar weight each side

10 x 15, 15 x 15, 20 x 12, 20 x 8

Press down with rope to finish

50 x 15, 59 x 12, 59 x 12

Food intake being the same will look at it again end of week and scales 8)

[bar-belle]

this week I'll left the potato's at 1.4kg per day will

:shock: Wow...that's impressive! weight should go up with that for sure.

[Viking Power]

this week I'll left the potato's at 1.4kg per day will

:shock: Wow...that's impressive! weight should go up with that for sure.

Hope so Rach :wink:

Training

Week 5 of 11

Heavy Bench 70% of max

6 x 3 @ 105

Floor Press 50% of max bench

5 x 5 @ 75

Two hand dumbell extensions behind head

3 x 12-20

20 x 20, 25 x 18 30 x 14 (go up next week)

20kg Plate Raises supersetted with laterals raises

3 x 15 x 20 - 3 x 15 x 15

[Viking Power]

I hit a new PB today on the bench 165kg touch and go raw at 99kg bodyweight.. its was only a few weeks ago I hit 150kg...

I bring it down to a few issues that I have changed over the five to six weeks

# diet its alot cleaner

# very tight set up on bench now body is very compact

# speed work

# a shit load of tricep work and shoulder work

# and mind power and will to smash every work out (abit gay but have being fired up) and its play its part.

So back to week one with new 1RM and the same shit will happen again if I feel strong mid way though the program like this time I will cut it short, and if I'm finding it hard I'll contuiner on though its a great program.

Week 1

Speed Bench 60% of max bench 3close grip 3 med grip 2 comp grip

each set under 3 seconds and rest 60sec between sets

100kg x 3 x 8 sets

Double over hand behind neck extensions 3 x 10 - 15

20 x 15, 30 x 12, 32.5 x 10

1 1/4 tricep extensions 3 x 10 - 15 weight each side on ez curl bar

10 x 15, 15 x 10 15 x 10

20kg plate raises suppersetted with laterials Raises

20 x 20 x 3 - 12.5 x 12 x 3

done

food intake good hungry will write up during week pretty much same every day and just watching bodyweight when it stops moving I increase food

[bar-belle]

I hit a new PB today on the bench 165kg touch and go raw at 99kg bodyweight..

Freakin awesome stuff VP....can't wait to see you push some tin at the comp :nod:

[Viking Power]

I hit a new PB today on the bench 165kg touch and go raw at 99kg bodyweight..

Freakin awesome stuff VP....can't wait to see you push some tin at the comp :nod:

hey Rach cheers mate :wink: I sold my bench shirt over the weekend so will come and support and pick up new club T shirt and enjoy the day with ya's (had to sell while the offer was there single ply a pain to sell), but next max rep day will do it at the shed and get RM to film it for my files hahaha...

so full steam ahead to next years nationals... got to get this raw bench over 180 with a a pause or a 200 touch and go either way should be good enough for a loose multi ply bench shirt once over 220 raw then you go comp fit :wink:

[Big john]

Viking Kenelly...yea buddy!

[Old Bull]

I hit a new PB today on the bench 165kg touch and go raw at 99kg bodyweight.. its was only a few weeks ago I hit 150kg...

Very nice Brother, hard work and discipline paying good divedends :clap: :clap:

[Pabs]

Awesome work mate! I love seeing guys get new pb's, especially when they're not really expecting one. Keep up the good work.

[Viking Power]

Viking Kenelly...yea buddy!

cheers Big fella 8)

I hit a new PB today on the bench 165kg touch and go raw at 99kg bodyweight.. its was only a few weeks ago I hit 150kg...

Very nice Brother, hard work and discipline paying good divedends :clap: :clap:

Thanks OB1 :wink: will keep chipping away brother 8)

Awesome work mate! I love seeing guys get new pb's, especially when they're not really expecting one. Keep up the good work.

Thanks Pabs, hope you are feeling better give it heaps

[Viking Power]

week 1 - assistance work

Barbell shrugs from the floor with hook grip 5 x 5

100 x 5, 140 x 5, 160 x 5, 180 x 5, 200 x 5

Upright rows ez curl bar weights each side 3 x 12 - 15

20 x 15, 25 x 15, 30 x 12

EZ curl barbell curls 5 x 5 (light) weights each side

20 x 5 x 5

Dumbell Curls 3 x 12 - 15

17.5 x 15 x 3

Hammer Curls 5 x 5 supersetted with d/bell wrist rolls to failure

27.5 x 5 x 5 , wrist rollers 12kg dumbells (need forearms as big as legs :shifty: )

Lying leg curls

100 x 12 x 3

[Viking Power]

Week 1 Heavy Bench Day

bench 6 sets x 3 reps @ 70% of 1RM (suppose to be 115.5 so just rounded up)

120 x 3 x 6

Rack lockouts set at 2 board height start off rails

140 x 3 x 4, 140 x 2

Pushdowns

50kg x 20, 64kg x 20, 73kg x 12

20kg Plate Raises suppersetted with Laterials

20kg x 20 x 3 - 10 x 12 x 3

Shoulders and triceps still tender from training but mad arse pump and totally fucked - now food

[red machine]

quality stuff trumpet eater and welcome to the team 8)

[Viking Power]

quality stuff trumpet eater and welcome to the team 8)

:pfft: yeah 8 trumpets was abit of a overkill and woke up hungry knew that would happen..... anyway just like in my profile picture when one asks which team are you in I'll look them in the eye and say...... Team Madness ya sob :wink:

[Viking Power]

Week 1

Assistance work (light day) body still a tad sore

Squats 5 x 5

180 x 5 x 5

Leg Extensions

72 x 15 x 3

Rowing Machine

Full stack x 12 x 3

Chins 5 x 5

BW x 5 x 5

Reverse Curl on ez curl bar weight each side

15 x 8 x 3

[Viking Power]

Week 2

Speed Bench Day 3 sets close grip, 3 sets med grip, 2 sets comp grip

all sets done in under 3 sec each and rest time 60 sec between sets

8 x 3 @ 100

Incline Close Grip

60 x 5, 80 x 5, 90 x 5, 100 x 5 115 x 5

Skull Crushers 1 1/4 ez curl bar weight only each end

10 x 15, 12.5 x 15, 15 x 12, 20 x 8

Press downs

3 x 15 x 65kg

Hammer curls

3 x 10 x 22

Face Pulls on rowing machine

3 x 10 x 34kg

done