October 22, 2017, 07:35:41 AM

Author Topic: Bench Press and Milk!  (Read 73012 times)

RussianBear

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Re: Bench Press and Milk!
« Reply #435 on: August 05, 2017, 10:09:04 PM »
#32 - Week 2 customized - day 6

Missed Friday too... Next week is going to be much better though. Looking forward for a couple of easier days  8) 8)

DL from blocks, 10 cm from knee:
4x100
4x130
3x150
3x4x160

Fu Bench press, 3 sec. pause on first rep:
5x60
4x75
3x90
3x5x100

Deficit DL, conventional:
4x80
3x100
3x3x120

+ Wide stance GM (25), Seal rows (60), planks (+20 kg, 3 sets, 30 secs), Y-raise (40)

bw: 86.00 at club



"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #436 on: August 07, 2017, 09:28:42 PM »
#37 - Week 1 customized - day 1

Fu bench press, 3 secs pause on first rep:
5x65
4x80
3x90
3x5x100

Squat, pause halfway down:
5x100
5x110
5x5x130

Fu bench press, narrow grip:
6x65
6x80
6x4x85

+ Push ups (32), GM (25), Z-raise (48)

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

RussianBear

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Re: Bench Press and Milk!
« Reply #437 on: August 10, 2017, 07:55:53 PM »
#37 - Week 1 customized - day 3

Deadlift:
3x100
3x120
3x140
3x4x150

First time from floor in some time, felt a bit awkward.

Bench press, narrow grip:
3x70
3x90
3x4x105

+ pull ups (36), split squat (40), side bends (24), hanging leg raise (24)
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #438 on: August 12, 2017, 08:47:27 PM »
#37 - Week 1 customized - day 5

squat:
5x100
4x110
3x130
3x5x140

FU bench press:
7x65
6x70
5x80
4x85
3x2x90
2x2x100
3x2x90
4x85
6x80
8x70
10x65

+ Standing french press (40), GM sitting (20),  planks (3 sets, 30 secs, 25 kg)


#37 - Week 1 customized - day 6

Floor bench press:
4x80
4x90
4x5x105

Deadlift from pins, conv:
3x115
3x140
3x4x155

+ Seal rows (48), DB curls (50), Z-raise (36), wrist curls (30), scapula pull ups (24)
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #439 on: August 15, 2017, 11:49:41 PM »
#37 - Week 2 customized - day 1

Squat:
5x100
4x110
3x130
2x150 <- too light
2x5x155 <- did 2 more sets in the honor of Boris


FU bench press, 3 sec pause 1st rep:
5x70
4x80
3x90
2x5x105 <- extra long pause on 3rd set.

+ klokov presses (40), GM (25), Push ups + 20 kg, feet on bench (32), y-raise (32)

Note: lower back collapses a bit during pushups

bw: NA


"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #440 on: August 16, 2017, 08:42:44 PM »
#37 - Week 2 customized - day 3

Fu bench press, narrow grip:
5x70
4x85
3x4x100

Deadlift:
3x100
3x120
3x140
3x4x150

+ pull ups (40), Split squat (40), EZ curls (30), wrist curls (20)
bw: 85.5
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #441 on: August 19, 2017, 09:05:18 AM »
#37 - Week 2 customized - day 5

FU bench press, 1st rep, 3 secs pause:
6x70
5x80
4x90
3x100
2x2x105
1x2x110
3x100
5x85
5x70

Squat:
5x100
4x110
3x130
3x140
3x150
3x155 - belt
2x2x160 - belt + wraps
2x165 - belt + wraps

+ GM (25), Bench rows (40), Z-raise (36)

bw: 85.0
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #442 on: August 19, 2017, 01:36:32 PM »
#37 - Week 2 customized - day 6

Slow deadlift:
3x80
3x95
3x4x105

Floor Bench press:
5x60
5x80
5x4x90

+ Pull ups (+5 kg, 30), hanging leg raise (30), side bends (30), DB OH triceps extension (50), EZ curls (50)

bw: NA
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #443 on: August 22, 2017, 08:36:05 PM »
#37 - Week 3 customized - day 1

Been sick, so no more than 70% for me.

FU bench press w. 3 secs on first rep:
5x70
4x80
3x6x90

Squat:
5x100
4x110
3x6x130

+ Seal rows (50), Push ups with feet on chair (24), planks (2 sets, +20 kg, 30 secs)ยจ

bw: unknown

Note: everything was easy
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #444 on: August 24, 2017, 05:03:24 PM »
#37 - Week 3 customized - day 6

Still not feeling 100%, but better, so only light work-out.

Deadlift w. stop below knee:
3x100
3x2x120
3x4x135

Floor Bench Press, average grip:
5x60
5x80
5x4x90

+ Klokov presses (16), DB tricep extension (50), ez curls (50), wrist curls (30), y-raise (30)

bw: unknown, but I am guessing, that I am not that heavy, since appetite have been limited.
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #445 on: August 25, 2017, 08:20:09 PM »
#37 - Week 3 customized - day 5

FU Bench press 1st rep 3 sec pause:
5x60
4x80
3x2x90
2x4x105

FU Bench press w. narrow grip:
6x4x85
6x80
6x60

Squat w. pause 1/3 down:
5x100
4x110
3x130
2x5x150

+ Hypers (32), Seal rows (32), Z-raise (45)

bw: 84.2

"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #446 on: August 26, 2017, 03:26:15 PM »
#37 - Week 3 customized - day 3

FU bench press, 1st rep, 3 secs pause:
4x65
3x80
3x90
3x2x105
2x110
2x112.5
3x2x105

Deadlift from pins (blocks):
3x140
3x150
2x2x160
1x170
1x175
1x180

+ Incline shoulderpress (32), weighted pull ups (32), hanging leg raise (30), side bends (30)

bw: 84.3
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #447 on: August 28, 2017, 10:02:58 PM »
#37 - Week 4 customized - day 1

FU bench, 1st rep 3 sec pause:
5x70
4x80
3x90
3x4x102.5

Squat:
5x100
4x120
3x140
2x160
2x165
w. wraps
2x170
2x175

+ Pull ups (30, some weighted, some not), GM (25), DB inc. press (20)

bw: 84.5

bw is getting lower, but strength feels amazing. Wonderfull work out.
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #448 on: August 30, 2017, 09:38:04 PM »
#37 - Week 4 customized - day 3

FU bench press, 1st rep 3sec. pause:
5x70
4x80
3x90
3x2x105
2x110
2x2x112.5

FU bench press, narrow grip:
4x4x100
4x85
4x70

Deadlift:
4x100
4x120
3x2x140
3x2x150
2x160
2x2x165

+split squat (24), planks (3 sets, 20 kg, 30 secs), y-raise (36)

bw: 84.8
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #449 on: September 01, 2017, 09:06:00 PM »
#37 - Week 4 customized - day 5

Squat w. pause 1/3 down:
5x90
4x110
3x130
3x5x150

FU bench, narrow grip:
6x70
6x80
6x4x85

+ GHR (32), Decline push ups (50), planks (+20 kg, 30 secs, 3 sets), DB hammer curls (30)

bw: 84,7
"For one to press a lot, one must press a lot, comrade."