August 23, 2017, 07:08:04 AM

Author Topic: Bench Press and Milk!  (Read 66036 times)

RussianBear

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Re: Bench Press and Milk!
« Reply #405 on: June 16, 2017, 06:39:36 PM »
#37 v2 - Week 4 - day 5

Benchpress w. slingshot:
5x70
4x90
3x110
slingshot on
2x120
2x3x130 - Easy

squat w. pause 1/3 way down:
5x90
4x110
3x130
3x5x145

+ GHR (32), push ups (50), planks (3 sets, 30 secs. 20 kilos)

bw: 85.5

Going to add a fifth week in between #37 v2 and #31, because then it fits with the skill test of the #32 being on the our annual summer party in my club where we have a club tournament.
"For one to press alot, one must press alot, comrade."

RuneGlud

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Re: Bench Press and Milk!
« Reply #406 on: June 16, 2017, 07:53:39 PM »
Do you have any official meet planned out?

RussianBear

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Re: Bench Press and Milk!
« Reply #407 on: June 16, 2017, 08:38:23 PM »
Do you have any official meet planned out?

Not in the short term. Next year i will hopefully participate in ER open equipped bench and perhaps the Equipped nationals. As soon as this cycle is over I will count backwards and see what makes the most sense and plan for that.
"For one to press alot, one must press alot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #408 on: June 17, 2017, 01:19:31 PM »
#37 v2 - Week 4 - day 6

Slow deficit deadlift:
3x70
3x90
2x3x110

FU bench press, narrow grip:
5x65
4x75
3x90
2x100
Then I realized I had looked at the wrong day
6x90 - and the wrong kilos
6x3x80 - finally right

+ Delts (32), DB tricep extensions (50), EZ curls (50), wrist curls (30), z-raises (30)

Bw: 85.2

« Last Edit: June 17, 2017, 01:29:20 PM by RussianBear »
"For one to press alot, one must press alot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #409 on: June 19, 2017, 08:24:19 PM »
#37 v2 - Week 5 customized - day 1

FU bench press w. 3 secs pause on the first rep:
5x65
4x75
3x90
3x4x95

Easy

Squat:
5x90
4x110
3x130
3x5x145

+ Pull ups (+7.5 kg, 30),  Klokov press (20), Planks (+20 kilos, 3 sets, 30 secs)

bw: unknown
"For one to press alot, one must press alot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #410 on: June 21, 2017, 09:16:52 PM »
#37 v2 - Week 5 customized - day 3

FU Becnch Press w. 3 secs pause on chest:
5x65
4x75
3x90
3x5x100

Deadlift:
4x90
4x110
3x2x130
3x4x140

+ Seal rows (40), GM (25), Tricep pushdowns (30), EZ curl (30), Wrist curl (30), Y-raise (25)

bw: 85.1
« Last Edit: June 23, 2017, 06:12:03 PM by RussianBear »
"For one to press alot, one must press alot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #411 on: June 23, 2017, 06:14:46 PM »
#37 v2 - Week 5 customized - day 5

Bench press with slingshot:
5x70
4x90
3x110
Slingshot on
2x4x132.5

Squat:
5x100
4x120
3x5x135

+ GHR (32), Push ups (50), planks (20 kg, 30 secs, 3 sets)

A bit sore in the lower back today

bw: 85.4
« Last Edit: June 23, 2017, 06:20:55 PM by RussianBear »
"For one to press alot, one must press alot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #412 on: June 24, 2017, 02:09:42 PM »
#37 v2 - Week 5 customized - day 6

Floor Benchpress w. average grip:
5x65
5x75
5x90
5x4x95

Slow deficit deadlift:
3x75
2x2x90
2x4x110

+ Pull ups (32), Lateral raise (24), DB tricep extension (50), EZ curls (50), wrist curls (30), Y-raise (30)

still soreness in lower back

bw: 85.3
"For one to press alot, one must press alot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #413 on: June 26, 2017, 08:46:17 PM »
#31 - Week 1 customized - day 1

FU bench press w. 3 secs pause on first rep:
5x65
4x75
3x90
2x4x100

Squat:
5x90
5x2x110
2,4,6,7,5,3 x125

FU Bench Press w. narrow grip:
3x70
3x85
3x4x95

+ DB flies (32), One legged Reverse hyper (50), Y-raise (30)

Still some irritation, soreness in lower back. If this weeks Sauna doesn't fix or it goes in itself after this week I am going to seek help.

bw: 84.00
"For one to press alot, one must press alot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #414 on: June 27, 2017, 09:36:42 PM »
#31 - Week 1 customized - day 2

FU Bench press w. 3 secs pause on first rep:
5x70
4x75
3x90
2x2x100
1x2x110
2x2x100

Deadlift to knees:
3x100
3x120
3x140
2x4x150

+ Pull ups (bw + 10 kg, 20), Hanging leg raise (24)

bw. 84.5

Still soreness but I didn't feel a thing i DL.
« Last Edit: June 27, 2017, 09:39:03 PM by RussianBear »
"For one to press alot, one must press alot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #415 on: June 28, 2017, 09:49:20 PM »
#31 - Week 1 customized - day 3

Squat:
5x100
4x120
3x140
2x4x155

Bench Press w. slingshot:
5x65
4x75
4x90
3x112.5
slingshot on
3x4x135

Squat controlled eccentric:
3x90
3x110
3x130
2x4x145

+ French press (32), Curls (32), Hypers (32)

bw: 84.5

Still some soreness, but weirdly enough not during work out.
« Last Edit: June 28, 2017, 09:50:54 PM by RussianBear »
"For one to press alot, one must press alot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #416 on: June 29, 2017, 07:29:17 PM »
#31 - Week 1 customized - day 4

Deadlift from pins, conv.:
3x100
3x120
3x140
2x2x155
1x3x170

+ incline shoulderpress (24), GHR (24), Seal rows (30), Hanging leg raise (30)

bw: 84.3

Still soreness/irritation in lower back.  Now 3 days of rest, lots of carbs and sauna. It is 3 sundays in a row waiting me. If that haven't helped then I will go to my phys for treatment.
"For one to press alot, one must press alot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #417 on: July 03, 2017, 08:24:30 PM »
#31 - Week 2 customized - day 1

FU Bench Press w. 3 secs pause on first rep:
5x70
4x85
3x95
2x4x110

Squat:
6x90
6x4x110

FU Bench Press narrow grip:
3x70
3x80
3x90
2x3x100

+ Pull ups (+5 kg, 30), EZ curl (30), Y-raise (25)

bw: 86.5

Bach home again. Been in sauna to see if helped on back - just a tiny bit. So I went to my physiotherapist and he fixed me. Tight Gluteus Medius and minius + some minor issues and I got some stretches for it. 

"For one to press alot, one must press alot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #418 on: July 05, 2017, 06:53:21 PM »
#31 - Week 2 customized - day 3

Floor Bench Press w. average grip (foam roller under back):
4x65
4x75
4x90
4x4x95

Deadlift:
4x70
4x90
4x110
4x3x115

+ Delts (24), seal rows (32), hanging leg raise (24), side bends (24)

bw: 85.5
"For one to press alot, one must press alot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #419 on: July 07, 2017, 10:05:59 PM »
#31 - Week 2 customized - day 5

Dmitrij FU Bench press:
4x65
3x75
3x4x90

Squat, controlled eccentric:
5x90
5x110
5x5x125

+ split squat (25), Rope pushdown (32), EZ curls (32), wrist curl (30)

bw: 85.5

So nice to be able to work and train without any soreness in back!
"For one to press alot, one must press alot, comrade."