May 24, 2018, 11:11:25 AM

Author Topic: Bench Press and Milk!  (Read 102453 times)

RussianBear

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Re: Bench Press and Milk!
« Reply #540 on: February 10, 2018, 12:16:12 PM »
#Modified CMS - Week 17 - Day 1:

Squat:
3x100
3x120
3x140
3x160
belt on
2x170
wraps on
3x190
2x2x200

FU Bench Press w. signal:
3x70
3x80
3x95
2x2x110
1x120
1x125
1x130
2x2x110

+ Seal Rows (50), hanging leg raise (30), side bends (30), Z-raise (30)

bw: 84.60

#Modified CMS - Week 17 - Day 2:

Deadlift to knees + chains:
3x110
3x130
3x4x150

+ Slight inc. DB presses (30), Pull ups +10 kg (12), Scapula pull ups (20), adductor (32)

bw: 84.88

#Modified CMS - Week 17 - Day 3:

Deadlift + chains:
3x100
3x120
3x140
3x2x160
belt on
2x170
2x2x175

FU Bench press 1st rep 3 sec pause:
3x70
3x80
3x95
3x5x110

+ Good morning standing (25), DB flies (50), Abductor (36)

bw: NA

#Modified CMS - Week 17 - Day 5:

Squat:
3x100
3x120
3x140
3x5x160

FU Bench press w. signals:
3x70
3x85
3x100
2x2x110
1x120
1x2x125

Front squat:
3x80
3x100
2x4x120

+ GHR (32), Planks (3 sets, 40 kgs, 30 secs), Y-raise (36)

bw: 84.74

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

RussianBear

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Re: Bench Press and Milk!
« Reply #541 on: February 13, 2018, 12:05:30 AM »
#Modified CMS - Week 17 - Day 6:

Deadlift w. chains (+15) equipped:
3x100
3x120
3x140
hook was toast, change to straps
2x160
suit on
2x180
2x190
2x2x200
2x2x210 - bad rounding of upper back :/

FU Bench Press w. narrow grip:
3x75
3x90
3x4x100

+ Slight incline DB presses (40), GM standing (25), Pull ups (32), TKE (20)

bw: 84.2


#Modified CMS - Week 18 - Day 1:

Equipped Bench Press:
3x60
3x90
3x110
2x130
1x145
shirt on
2x160 - 4 board
2x170 - 3 board
2x180 - 2 board

FU Bench Press w. narrow grip:
3x75
3x90
2x4x100

Squat w. wraps:
3x100
3x120
3x140
2x2x160
wraps on
2x170
2x2x180

+ GMs standing (20), Pull ups + 15 kg (16), Abductor (24), Z-raise (26)

bw: 84.30
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #542 on: February 14, 2018, 11:37:18 PM »
#Modified CMS - Week 18 - Day 3

FU Bench press 1st rep 3sec pause:
3x70
3x80
3x2x100
3x6x110

Deadlift + chains (+20 kg):
3x100
3x120
3x2x140
2x5x160 - tore my callus again. Thus, it is decided that I will lift mix grip at comp. as no chance of healing thumb. Huge disappointment.

+ Reverse hypers (30), Hanging leg raise (24), Side bends (24), (adductor (24)

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 #543 on: February 25, 2018, 12:40:48 PM »
#Modified CMS - Week 18 - Day 5

Change of plans

Deadlift w. chains:
3x100
3x120
3x2x140
3x4x150

FU Bench 1st rep 3sec pause:
3x70
3x80
3x2x95
2x5x110

+ GHR (32), Inc. bench press (15), planks (3 sets, 20 kg. 30 secs), abductor + adductor (30+30)

bw: NA

#Modified CMS - Week 18 - Day 6

Squat equipped:
3x70
3x100
2x130
1x165
suit on
2x225
2x250

squat:
3x110
3x130
3x4x150

+ slight inc. db presses (32), Triceps (40), y-raises (24)

bw: 84.60

#Modified CMS - Week 19 - Day 1

Squat:
3x100
3x120
3x140
2x4x160

FU Bench Press 1st rep 3sec pause:
3x70
3x80
3x95
2x5x110

+ slight inc. DB presses (24), GM standing (16), abductor (32)

bw: 86.12

#Modified CMS - Week 19 - Day 3

Equipped Bench press:
3x70
3x90
2x110
1x125
shirt on
2x160 - 4 board
2x170 - 2 board
1x180 - 1 board

Equipped DL w. chains (+19):
3x100
2x120
2x150
suit on
1x180
1x200

+ pull ups (24), abs (24), abductor (24) <- should have been adductor, stupid me

bw: 84.46

#Modified CMS - Week 19 - Day 5

Squat w. wraps
3x100
3x120
3x2x140
2x2x150
wraps on
2x170

FU Bench press 1st rep 3sec pause:
3x70
3x80
3x95
2x4x110

+ GM standing (16), y-raise (26)

bw: 84.36
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #544 on: February 26, 2018, 10:30:28 PM »
#Modified CMS - Week 20 - Day 1

deadlift:
3x100
3x2x120
2x3x140

FU Bench press 1st rep 3sec pause:
3x70
3x2x80
2x2x95
1x2x100

+ abs (16)

bw: 84.02
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #545 on: March 06, 2018, 02:31:21 PM »
#Modified CMS - Week 20 - Day 3

FU Bench Press 1st rep 3sec pause:
3x70
3x2x80
2x2x95

Squat:
3x100
3x2x120
2x3x140

+ pull ups (30)

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 #546 on: March 06, 2018, 02:34:40 PM »
Competition

Squat:
265 - 3-0 approved
277.5 - 2-1 approved
282.5 - Failed

Bench Press:
180 - 3-0 approved
190 - 3-0 approved
200 - failed but really close

Deadlift:
220 - 3-0 approved
235 - 3-0 approved
242.5 - 3-0 approved

Total: 710
bw: 81.8

I got a 2.5 kg PR in each lift and 10 kg. PR in total. Squat was far from optimal due to my low bodyweight and bad second attempt that drained me from energy. Deadlift felt good though and the 200 bench was sooooo close but got stuck in a dead spot :/
"For one to press a lot, one must press a lot, comrade."

Lain

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Re: Bench Press and Milk!
« Reply #547 on: March 08, 2018, 11:32:43 AM »
my congratulations for PR and come back :D
"Slavs' genes very stronk. Very stronk!"

RussianBear

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Re: Bench Press and Milk!
« Reply #548 on: March 08, 2018, 05:39:39 PM »
my congratulations for PR and come back :D

Thank you so much! I am happy to get support from the forum. I hope I will make an even bigger total Next time :)
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #549 on: March 10, 2018, 03:08:28 PM »
This week has just been some deload training. Nothing special.
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: CMS 5 day Program
« Reply #550 on: March 20, 2018, 12:03:20 PM »
CMS 5 day a week, modified Sheiko

So back on track Again. Continue doing CMS 5 days a week. This prep. cycle will be raw only. Next comp. is ≈ 35 weeks out.
 
Raw Maxes will be:
SQ: 200
BP: 135
DL: 210

Focus will be shifted to more Lock out Work in generel. I will do more benching with feet in and Work on strengthing my back.

#Modified CMS - Week 1 - Day 1

Front Squat:
3x60
3x80
3x4x100

FU Bench Press w. 3 sec pause:
5x70
4x80
3x95
2x4x110

Squat, no sleeves:
3x110
3x130
3x4x150

+ DB flies (50), planks (3 sets, 25 kg, 30 secs), Abductor (24)

bw: 84.94
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: CMS 5 day Program
« Reply #551 on: March 21, 2018, 11:49:15 AM »
#Modified CMS - Week 1 - Day 2

Deficit Deadlift:
3x105
3x4x125

+ Pull ups (32), reverse flies (36), Hammer curls (30), Pinch grip (3 sets)

bw: NA
« Last Edit: March 22, 2018, 04:38:43 PM by RussianBear »
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: CMS 5 day Program
« Reply #552 on: March 22, 2018, 11:15:57 AM »
#Modified CMS - Week 1 - Day 3

Deadlift up to knees w. 2 sec pause
3x110
3x130
3x4x150 - Moderately easy

FU Bench Press w. pause:
5x70
5x80
3x95
5x95
7x95
4x95
6x95
8x95 - Moderate but not very conditioned to the high rep sets

Deadlift w. pause 5 cm above knee:
3x115
3x135
3x4x160 <- Hard but hits weakpoint really well.

+ Seated Goodmorning (25), apparently I am going Down to fast, so I will change this in the future
+ Bench rows (40), Adductor (24) w. 40 kg, new pr yay! :)

bw: NA
« Last Edit: March 22, 2018, 04:38:51 PM by RussianBear »
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: CMS 5 day Program
« Reply #553 on: March 25, 2018, 12:29:44 PM »
#Modified CMS - Week 1 - Day 5

FU Bench Press w/board (4.5 cm board):
3x80
3x95
3x2x110
2x3x120

Sqaut w. pause at half squat position on the way up:
5x100
4x120
3x5x140

FU bench press w/pause:
5x70
4x80
3x95
3x4x100

+ Hanging leg raise (30), y-raise (36), Abductor (24)

bw: 85.30

#Modified CMS - Week 1 - Day 6

Deadlift from boxes + chains:
4x120
4x150
3x170
2x4x190

+ incline shoulderpress (24), decline benchpress(24)

Snatch grip Deadlift w/slow excentric:
6x4x50

+ Reverse hyperextension (32), TKE (20), Adductor (24)

bw: NA

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

RussianBear

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Re: CMS 5 day Program
« Reply #554 on: March 26, 2018, 09:09:59 PM »
#Modified CMS - Week 2 - Day 1

squat:
5x100
4x120
3x140
2x5x160

FU Bench Press 3,2,1 sec pause:
5x70
4x80
3x95
3x3x110
2x115
2x2x120

+ Slight inc. DB presses (32), Benchrow (32), Y-raise (24), abductor (30)

bw: 85.44
"For one to press a lot, one must press a lot, comrade."