Preparing for Z day

[Dr Squat]

Well done mate. :clap:

I can sense your excitement with the progress you have made. That's what it is all about. IMO this breeds confidence to keep going to another level. Awesome work..

[steak]

Good to tick a goal off the list bro :clap:

[Big john]

leading the way bro...time to get my a into g then!

[tinytraps]

Well done mate. :clap:

I can sense your excitement with the progress you have made. That's what it is all about. IMO this breeds confidence to keep going to another level. Awesome work..

Its a pretty big milestone Doc Ive been like this \:D/ ever since. When I first started training I thought a 140 bench was out of reach. But seeing guys like yourself, Tonka, Gerbrich, Lauaki push huge weights on the bench theres no reason I cant do the same.

Good to tick a goal off the list bro :clap:

Time to reset then smash it :twisted:

leading the way bro...time to get my a into g then!

Only in the bench brah. Remember its the rest between the lifts that really count :pfft:

[tinytraps]

Somethings that Im going to be doing in my training from here on out:

1- Lots of volume on pressing exercises, from a variety of different angles and grips. If you want to press a lot you must press a lot.

2- Focus on back shoulders and arms. The bench physique is often talked about. The powerbuilding I did leading into the sheiko I beleive laid a solid foundation and thats why I got decent gains in a short time.

3- Emphasis on speed and off the chest strength. This means paused reps, feet up bench variations, extra wide presses etc.

4- Rotation in modalities eg rotating between militia sheiko wsb powerbuilding etc to always keep moving the numbers up.

5- Limited squat and dead work. Still having issues with my lowerback and as Im starting to arch more each session I need to keep it fresh. Mont of my lowertraining will be centred around leg press/front squats and leg extension/leg curls. Means I can put more energy into the stuff that matters and thats the benching.

The next 4 week block will be my own take on millitia training. Two bench days, the first focusing on wider movements and chest the second will focus on closegrip and partial moves like floor press and pin presses. In between will be back and delts and a core (lower) day. Will rotate between 5/3/1rm on bench days and keep the rest bodybuilderish.

[drizzt]

Nice bro look forward to seeing how you get on :nod:

5- Limited squat and dead work. Still having issues with my lowerback and as Im starting to arch more each session I need to keep it fresh. Mont of my lowertraining will be centred around leg press/front squats and leg extension/leg curls. Means I can put more energy into the stuff that matters and thats the benching.

Definitely feel this one with Smolov! I found it's begun to stifle my arch a bit, as the lower back just won't be forced into too much pressure after a session of Squats So a lot of benching has been nearly flat-back - looking forward to getting back into some sort of "normal" benching when Smolov is done with :nod:

[tinytraps]

I think what youll find D is that all the flat back work will do wonders for off the chest strength when you finally get back to the arched technique

Week 6 day 1

MG bench press

20x10

60x5x2

80x5

100x5

120x3 PB

115x3

WG incline press

20x10x2

40x5

60x5

80x3

90x3

80x3

WG flat back bench

20x10

60x5

80x5

100x3

110x3

100x3

60x20

Db incline press 25x10x4

Cable crossovers 45x15x4

Had to cut the workout short as TP needed to go to work. Pressing felt strong, although incline strength leaves something to be desired. Also would like to have done abit more volume on the main exercises but as I mentioned was short on time.

[tinytraps]

Day 6 day 2

seated millitary press 40x10x4

circuit

plate raise 10x10x3

side db raise 5x10x3

db press 12x10x3

WG lpd 135x6x4

MG lpd 135x6x4

UH lpd 135x6x4

stiff arm pd 60x10x4

Good assistance day today. Quite tight and sore around the chest/delt area kept it pumpish. Will do rowing moves with lower on thursday.

[Big john]

Day 6 day 2

seated millitary press 40x10x4

circuit

plate raise 10x10x3

side db raise 5x10x3

db press 12x10x3

WG lpd 135x6x4

MG lpd 135x6x4

UH lpd 135x6x4

stiff arm pd 60x10x4

Good assistance day today. Quite tight and sore around the chest/delt area kept it pumpish. Will do rowing moves with lower on thursday.

I like your stylez Special Bencher Kemosabi

[tinytraps]

Week 6 day 3 Back thickness, traps, reardelts

UH bb row 60x8x2 70x8x2 80x8

WG scr 47x10x3

CG scr 57x10x3

NG bb shrug 60x10 100x10 140x10

Face pulls 60x10x3

Rear delt flyes 5x10x3

Just getting the feel of the muskles today. Will look to add weight each week. Heading off to Ohakune for the weekend. Mardi Gras :grin:

[tinytraps]

Day 4 week 6

CG incline press

20x30

40x3

50x3

60x3

65x1

70x1

75x1

80x1

85x1

90x1

95x1

100x1 PB

85x2x2-Paused

Floor press POR

20x10

60x3

70x3

80x3

85x1

90x1

95x1

100x1

105x1

110x1

115x1

100x2x2

CG bench press

20x10

60x3

70x3

80x3

85x1

90x1

95x1

100x1

105x1- meh

60x17- paused

Rope pushdown 42x12x5

Reverse grip pushdown 42x12x5

Overhead cable ext 42x12x5

Alt db curl 20x5x5

Reverse curl 30x8x4

BTB wrist curl 20x50x2

Better volume today, more the type of session I was looking to hit. All the pressing felt strong up to the close grips, wrist was playing up and couldnt quite get the groove right so called it there. Followed up with some volume stuff for the guns and called it quits.

[steak]

good load of presses 8)

[tinytraps]

good load of presses 8)

There was a bit more to come too

Went back into the gym tonight only suppose to help spot and coach but never turn the chance down to smash some tin.

Bench press

20x10

60x10

80x5

100x11 PB

110x1

120x1

130x1

100x5pausedx2

mucked around with some reverse grip presses. Really feel them in the tris. They may have to make a more regular appearance. Lost respect for 130. Now to do the same with 140 :twisted:

[Big john]

Day 4 week 6

CG incline press

20x30

40x3

50x3

60x3

65x1

70x1

75x1

80x1

85x1

90x1

95x1

100x1 PB

85x2x2-Paused

Floor press POR

20x10

60x3

70x3

80x3

85x1

90x1

95x1

100x1

105x1

110x1

115x1

100x2x2

CG bench press

20x10

60x3

70x3

80x3

85x1

90x1

95x1

100x1

105x1- meh

60x17- paused

Rope pushdown 42x12x5

Reverse grip pushdown 42x12x5

Overhead cable ext 42x12x5

Alt db curl 20x5x5

Reverse curl 30x8x4

BTB wrist curl 20x50x2

Better volume today, more the type of session I was looking to hit. All the pressing felt strong up to the close grips, wrist was playing up and couldnt quite get the groove right so called it there. Followed up with some volume stuff for the guns and called it quits.

Went back into the gym tonight only suppose to help spot and coach but never turn the chance down to smash some tin.

Bench press

20x10

60x10

80x5

100x11 PB

110x1

120x1

130x1

100x5pausedx2

WOW!!

[poos_n_wees]

Heading off to Ohakune for the weekend. Mardi Gras :grin:

Oooooh I was gonna go to this.. How was it?? \:D/

Went back into the gym tonight only suppose to help spot and coach but never turn the chance down to smash some tin.

Haha couldn't help yourself! Awesome work on the 2 new PBs :twisted:

[bar-belle]

Lost respect for 130. Now to do the same with 140 :twisted:

I like the way you think TT :grin:

[tinytraps]

Heading off to Ohakune for the weekend. Mardi Gras :grin:

Oooooh I was gonna go to this.. How was it?? \:D/

Awesome! Loads of people, and then on sunday we got snow \:D/

Went back into the gym tonight only suppose to help spot and coach but never turn the chance down to smash some tin.

Haha couldn't help yourself! Awesome work on the 2 new PBs :twisted:

I couldn't haha especially when I knew I could outlift le TP. Feels good to be hitting PBs again

Lost respect for 130. Now to do the same with 140 :twisted:

I like the way you think TT :grin:

Give me a few weeks :twisted:

Week 7 day 1

WG incline bench press

20x30

40x5

50x5

60x5

65x5

70x5

75x5

80x5

85x5

90x3x2

70x3x2- 2sec pause

Bench press competition, first rep paused

70x5

80x5

90x5

100x5

110x4- wanted 5

90x5- 3 sec pauses, tough

Bench press POR feet up, last rep paused

60x5

65x5

70x5

75x5

80x5

85x5

60x10- dead

Incline palms facing press 26x10x3

Flat db fly 12x10x3

Machine press stackx20,12,10

Cable crossover 25x20x3

trained alone today so didnt want to push through any grindy reps, added alittle more volume with accesorys and back off sets. Will keep adding volume til my bench flys off, or my tris do

[tinytraps]

Week 7 day 2

Seated shoulder press

20x10x2

40x5

50x5

60x5x4

Circuit a

plate raise 10kgx10x3

side raise 5kgx10x3

btn press 30kgx10x3

Circuit b

wg lpd 105x10x3

mg lpd 105x10x3

uh lpd 105x10x3

straight arm pull down 45x10x3

machine pulldown stackx10,7,4

Shoulder strength is on the rise again. The assistance circuits are tough all though It is doing wonders for conditioning the benching muscles. Im splitting up my back work into 3 days, shoulders/pulldowns, rows/mid back and shrugs/rear delts. Bw is floating between 112-114 depending on te day, I think its a good weight for me although I know the bigger I get the bigger the bench will grow, will be a gorilla in no time :twisted:

[tinytraps]

Week 7 day 3

Leg press (plate weight only)

50x10

100x10

150x10

200x10x5

Leg ext 66x10x5

Squats 60x5x5

Leg curls 24x10x5

Calf raise stackx10x3

Just maintenance stuff. Played around with some squats, back was quite stiff and started to ache between sets. Meh. I have major lat doms which is good.

[tinytraps]

Week 7 day 4

Bent over row OH

20x20

60x5

70x5

80x5

90x5

100x5

110x5- ugly

hammer strength CSR 2ppsx10x10

rack dl 60x5,100x5,140x5,180x3,220x1

been up since 330am feel like rubbish, so just did some stuff, not a bad train looking back. Bent rows are such a tough move for me to get right,I cant do them controlled have to be quite aggresive with them. On another note joined up to a decent gym that has some cool toys that Ill be getting aquainted with : dbs up to 80kg, axle, log and some other goodies that will start getting a hammering.

[tinytraps]

Week 7 day 5

Had a game of bball and touch for works sports night. Was gassed as hell lol then straight to the gym in hind sight no good idea.

CG bench press

20x10

60x5

70x3

80x3

90x3

100x3

110x2 thn FAIL 3 lol

CG incline

40x3

50x3

60x3

70x3

80x3

70x3x3 Paused

Mid range pin press

60x3

80x3

100x3

120x1x3

elbows out ext upto 100(stack)x10x4

Db skulls 12.5x6x4

Vbar pushdown 50x10x4

Inch db lifts up to 40kg plate onlyx1 R

COC 1x10

First session in new gym, was alone and got crushed with 110 had to do the roll of shame lulz. So kept the rest of the workout a bit easier. Like the new place, lots of equipment. I will be having a lot of fun there in the weeks to come.

[poos_n_wees]

Wherebouts you training now? Sounds good \:D/

First session in new gym, was alone and got crushed with 110 had to do the roll of shame lulz.

Haha nothing wrong with the roll of shame! Has happened to me many a time too lol.

[tinytraps]

Wherebouts you training now? Sounds good \:D/

First session in new gym, was alone and got crushed with 110 had to do the roll of shame lulz.

Haha nothing wrong with the roll of shame! Has happened to me many a time too lol.

Miada in otahuhu. Needed a gym that was 24hrs and there aint no way Im gonna go to jets lol Spent most of the workout checking around the gym, theres 2 sets of dbs up to 50kg, dbs up to 80kg benches, squat racks, tonnes of plates and also a wide range of machines for every bodypart. And the stacks are heavy too \:D/

After spotting and loading at the APA champs went to KFC with big j steak and barbelle. Think the final count was 10 bits for me and a grindy 5 for john. Plus I finished off a potaetoe and gravy and large fries :grin: Then went to a samoan 21st and had 2 big plates of chop suey, palusami, taro, egg foo yong, sweet n sout pork, chicken curry, and roast pork. Then had double desert ice cream, cake, custard, pineapple and marang pie =P~

Aaaaaaaand I got seconds which Ive just finished for lunch lol Bw is now stable over 115

[Big john]

now your just rubbin it in auw! :pfft: :pfft: :pfft: Nice work on the Kai bro1

[tinytraps]

Week 8 Day 1

Comp bench press

20x10

60x5

70x3

80x1

90x1

100x1

110x1

120x1

130x1

140xm

115x3-paused

110x3-paused

POR flat back bench press (paused)

60x1

65x1

70x1

75x1

80x1

85x1

90x1

95x1

100x1

105x1

110x1

90x3x2

Max grip incline

60x1

65x1

70x1

75x1

80x1

85x1

90x1

100x1

80x3x2-Paused

Flat db bench 25x10x3

Happy with the speed on 130, Got 140 off the chest but lost it out of the groove, flared elbows too early and it drifted back towards the head. All in good time. Having a lot of trouble with the last inch or two on the descent, find it hard to stay tight, the tendency is to want to drop it onto the chest. Everything on track, not the best train but not the worst, I think 130 paused is a reasonable goal for the novice.