Beaten Paths are For Beaten Men

[Old Bull]

Week 7 Day 3

Bench Press

5 x 20kgs

5 x 40kgs

5 x 60kgs

4 x 72.5kgs

4 x 85kgs

3 x 90kgs

2 x 97.5kgs x 2 Sets

1 x 102.5kgs x 2 Sets

2 x 97.5kgs x 2 Sets

3 x 90kgs

5 x 77.5kgs

5 x 67.5kgs

DB Flies

10 x 25lbs x 5 Sets

Push Downs

10 x 110lbs x 5 Sets

CSR

10 x 20Kgs x 5 Sets

Notes:

A Sunday workout to catch up, good session weights were strong. Will be doing Tues/Thurs/Sat next week then back to Mon/Wed/Fri.

OB

[Old Bull]

Week 8 Day 1

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

Bench Press Bench Shirt Fury 44

2 Board 1 x 110kgs

1 Board 1 x 125kgs

Chest 2 x 137.5kgs x 2 Sets Not good all over the place

Bench Press Bench Shirt Fury 46

2 x 137.5kgs 2 Sets

1 x 137.5kgs

DB Flies

8 x 25lb x 4 Sets

4 Board Bench Press

2 x 140kgs

2 x 150kgs

2 x 160kgs x 5 Sets 3 Second pauses last 2 sets

Notes:

Well not the best of sessions, but a good learning event. looked at what I was suppose to do 4 x 2 @ 137.5kgs. So decided to use my tightest shirt not best of move in hindsight. It was to difficult to touch, get the groove right so half way through changed to the 46 the session got better, last set was the best. Rushed these sets, did not set up properly, not focused enough, and got .

Boards were better, but some of the same thing, bar position was wrong bar dropping to low no drive sorted it out at the end. Mentally a good wake up call, went over the lifts and know exactly what I have to work on.

Put a 1.25kgs plate on the right side for all lifts that took a bit of getting use to but took a page from what Tonka said Fire the Right and it worked.

OB

[Darwinstef]

Ummm...before I go trolling through 40 odd pages of posts...is there one in there that will explain what a shirt of fury is??? And what boards mean? Excuse my ignorance, this is obviously power lifting stuff and I am clueless in that area.

But a shirt of fury does sound cool :pfft:

[SoaringSwine]

Fury = brand of bench shirt

Boards = blocks of wood that you put on your chest to shorten your bench ROM (to focus on the top part of the lift).

[Darwinstef]

Fury = brand of bench shirt

Boards = blocks of wood that you put on your chest to shorten your bench ROM (to focus on the top part of the lift).

Sweet, thanks for that. Didn't even know you could get benching shirts.

If you do a powerlifting comp can you pick a specific event ie bench? or do you need to compete in all fields?

Or...to save my noobish question is there a site I could check out?

[SoaringSwine]

Fury = brand of bench shirt

Boards = blocks of wood that you put on your chest to shorten your bench ROM (to focus on the top part of the lift).

Sweet, thanks for that. Didn't even know you could get benching shirts.

If you do a powerlifting comp can you pick a specific event ie bench? or do you need to compete in all fields?

Or...to save my noobish question is there a site I could check out?

There are bench only comps, but otherwise you gotta do all three. What kind of site are you after, training? Competitions?

[Darwinstef]

Just general information on powerlifting I suppose...I enjoy benching and wouldn't mind having a crack sometime at a comp.

[SoaringSwine]

http://www.nzpowerlifting.co.nz/ - NZ info

http://www.powerlifting-ipf.com/ - lots of info, including the rules (definately check those!)

Benching is all good... but what's wrong with squatting and deadlifting?!

[Darwinstef]

http://www.nzpowerlifting.co.nz/ - NZ info

http://www.powerlifting-ipf.com/ - lots of info, including the rules (definately check those!)

Benching is all good... but what's wrong with squatting and deadlifting?!

Thanks for that...and nothing wrong with squats/deads, just getting over knee injury is all

[Old Bull]

Just general information on powerlifting I suppose...I enjoy benching and wouldn't mind having a crack sometime at a comp.

Hey D,

Most of the stuff I do is targetting weaknessess in my lifts boards and all the other toys help me breakthrough them.

SS has answered most of your Questions, most of the Novice Bench comps are over but we have a Novice 3 Lift and Bench Comp in June just a quick flight across the ditch. I had a look on the Calendar CHCH Otago have all had there's.

Get the rules understood and it will be like this

Not understanding

OB

[Darwinstef]

Cheers OB,

Food for thought ...like the pictures, very informative :pfft:

[Old Bull]

GPP

DB Side Bends

10 x 85lb

10 x 90lb

10 x 95lb

Pull Down Abs Straps

10 x 55kgs x 3 Sets

GHR

1 x 10 x 3 Sets

DB Shoulder Press

8 x 40lb x 3 sets

Gayble Curls

10 x 20kgs

10 x 30kgs

10 x 35kgs

Masons Circles

10 x 110lbs

10 x 120lbs x 2 Sets

Seated Calf Raise

10 x 55kgs x 3 Sets

Face Pulls

10 x 110lbs

10 x 120lbs x 2 Sets

Notes:

Good flush out afters yesterdays bench session

OB

[Old Bull]

Cheers OB,

Food for thought ...like the pictures, very informative :pfft:

Cheers D

[Old Bull]

Week 8 Day 2

Bench Press + 2.5kgs on Right Side

5 x 20kgs

5 x 45kgs

4 x 65kgs

5 x 77.5kgs

4 x 85kgs x 4 Sets All sets paused

Squats

5 x 20kgs

5 x 50kgs

3 x 80kgs

3 x 100kgs

3 x 130kgs x 2 Sets (B)

2 x 160kgs x 4 Sets (B)

Deadlift

3 x 70kgs

3 x 110kgs

3 x 130kgs

3 x 150kgs

3 x 170kgs x 4 Sets

Notes:

Again another a short Bench day, the shoulders were fine after Tuesdays Bench a little tight but good. Paused all sets which added a slight twist to the programme and had a 2.5kg plate on the weaker side.

Did Squats and Deads they are both better just keeping in touch Once a week is no where enough but it will do till the Competition is over.

OB

[Old Bull]

GPP

LandMine

10 x 20kgs x 3 Sets

Leg Raise

1 x 10 x 3 Sets

Parallel Grip LPDs

10 x 60kgs x 3 Sets

Hammer Curls

8 x 40lbs x 3 Sets

Medium Grip Bench Press

10 x 40kgs

10 x 50kgs x 3 Sets

Reverse Hyper

10 x 140lbs x 3 Sets

Standing Calf Raise

10 x 110kgs x 3 Sets

Seated Shoulder Press

8 x 40kg x 3 Sets

Notes:

Better session got the tightness out from the Squats and Deads.

OB

[Old Bull]

Week 8 Day 3

Bench Press

5 x 20kgs

5 x 40kgs

5 x 60kgs

4 x 72.5kgs

4 x 85kgs

3 x 90kgs x 3 Sets

2 x 97.5kgs

1 x 102.5kgs x 2 Sets

2 x 97.5kgs x 2 Sets

4 x 90kgs

5 x 85kgs

5 x 72.5kgs

6 x 67.5kgs

DB Flies

10 x 25lbs x 5 Sets

Push Downs

10 x 110lbs

10 x 120lbs

10 x 130lbs

10 x 140lbs x 2 Sets

Notes:

The last weekend workout to catch up, good session weights were good. Will be back to Mon, Weds, Fri I would have Benched 9 times in 17 days

OB

[Old Bull]

Week 9 Day 1

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

Bench Press Bench Shirt Fury 44

3 Board 3 x 112.5kgs

2 Board 2 x 127.5kgs

1 Board 1 x 135kgs

Chest 1 x 145kgs x 3 Sets

DB Flies

10 x 30lb x 5 Sets

4 Board Bench Press

2 x 150kgs

2 x 160kgs x 5 Sets 3 Second pauses at top on all sets

Notes:

Far better session this week than last week was better prepared and understood what coach DB was doing. Last week there was confusion on my part to the weights on the day, they were at 85% of 160 not what I thought of 85% of 145 my current 1RM

Shirted needed that to touch, first single was a inch off second not the right line 3rd best of the day good line and good drive, very happy with that.

Boards were the best I have done so far, pauses on all sets and kept the bum on the bench.

OB

[Old Bull]

GPP

DB Side Bends

10 x 85lb

10 x 90lb

10 x 95lb

Pull Down Abs Straps

10 x 55kgs x 3 Sets

GHR

1 x 10 x 3 Sets

DB Shoulder Press

8 x 40lb x 3 sets

Gayble Curls

10 x 20kgs

10 x 30kgs

10 x 35kgs

Masons Circles

10 x 110lbs

10 x 120lbs x 2 Sets

Seated Calf Raise

10 x 55kgs x 3 Sets

Face Pulls

10 x 110lbs

10 x 120lbs x 2 Sets

Notes:

A bit tight after yesterdays bench session

OB

[Old Bull]

Week 9 Day 2

Bench Press + 2.5kgs on Right Side

5 x 20kgs

3 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs x 2

3 x 95kgs x 2 Sets

2 x 102.5kgs x 3 Sets

Squats

5 x 20kgs

5 x 50kgs

3 x 80kgs

3 x 100kgs

3 x 130kgs x 2 Sets (B)

3 x 160kgs x 3 Sets (B)

Squat Suit Old 46 Centurion

3 x 180kgs x 3 Sets

Rack Pulls below Knee

Squat Suit Straps Down

3 x 120kgs

3 x 150kgs

3 x 180kgs

Straps Up

3 x 200kgs x 2 Sets

Notes:

Short Bench day, the shoulders were fine after Mondays Bench. Paused all first reps on all sets and added a 2.5kg plate on the weaker right side.

Was humming over whether to do Squats and Rack Pulls as I relapsed the bug I had the other week, but I have only a couple more sessions before Bench Only. A no brainer put the weight on the back.

OB

[boostinggtir]

nice pbs

[Old Bull]

GPP

LandMine

10 x 20kgs x 3 Sets

Leg Raise

1 x 10 x 3 Sets

Parallel Grip LPDs

10 x 60kgs x 3 Sets

Hammer Curls

8 x 40lbs x 3 Sets

Medium Grip Bench Press

10 x 40kgs

10 x 50kgs x 3 Sets

Reverse Hyper

10 x 140lbs x 3 Sets

Standing Calf Raise

10 x 110kgs x 3 Sets

Seated Shoulder Press

8 x 40kg x 3 Sets

Notes:

Bit tough with the Lurgey hanging around.

OB

[Old Bull]

nice pbs

Thanks B :nod:

Knock on the door long enough and it should open.

[Old Bull]

Week 9 Day 3

Bench Press 2.5kgs Right Side

5 x 20kgs

5 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs x 2 Sets

3 x 97.5kgs x 5 Sets

CSRs

10 x 25kgs x 5 Sets

2 Board Bench Press + 20kgs Chains 2.5kgs Right Side

4 x 60kgs

4 x 72.5kgs

4 x 85kgs x 4 Sets

DB Flies

10 x 30lbs x 5 Sets

Notes:

Pretty good workout, Paused all first Reps of each set. Changed the second bench to 2 Board with chains just wanted to get some lockout speed in place.

Probably the last shirt session on Monday glad I am getting 2 days off this weekend, I have Benched 9 Days made up of 16 sessions in 17 days. Got to love the Russians and there Volume.

OB

[Old Bull]

Week 10 Day 1

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

Bench Press Bench Shirt Fury 44

3 Board 3 x 112.5kgs

2 Board 2 x 127.5kgs x 3 Sets

1 Board 1 x 137.5kgs

1/2 Board 1 x 137.5kgs

Chest 1 x 137.5kgs x 4 Sets

DB Flies

10 x 30lb x 5 Sets

4 Board Bench Press

2 x 150kgs

2 x 160kgs x 5 Sets 3 Second pauses at top on all sets

Notes:

Probably my best session so far, the last time I tried 137.5 in this shirt I swapped half way through and put a bigger shirt on. Reps were all over the place no control, just a miss firing session. Got a bit smarter 137.5 was to the chest, but came from 1 board to 1/2 a board 20mm then the chest this proved to be on the button. Chest sets were good 1 a bit out had the bar to high.

Today got my line right after a few loose ones head still comes up but the weight is still a bit light. Boards were good just a bit of favouring on the right shoulder towards the end, but do think it will be problem comp day. Will put 2.5kgs back on the weak side for this weeks next two Bench Sessions.

OB

[Old Bull]

GPP

DB Side Bends

10 x 85lb

10 x 90lb

10 x 95lb

Pull Down Abs Straps

10 x 55kgs x 3 Sets

GHR

1 x 10 x 3 Sets

DB Shoulder Press

8 x 40lb x 3 sets

Gayble Curls

10 x 20kgs

10 x 30kgs

10 x 35kgs

Masons Circles

10 x 110lbs

10 x 120lbs x 2 Sets

Seated Calf Raise

10 x 55kgs x 3 Sets

Face Pulls

10 x 110lbs

10 x 120lbs x 2 Sets

Notes:

Good session not to many of these to go before the comp.

OB