December 19, 2018, 09:32:02 AM

Author Topic: Bench Press and Milk!  (Read 122484 times)

RussianBear

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Bench Press and Milk!
« on: August 30, 2014, 06:13:36 PM »
Welcome to my log.
Everyone is welcome to comment in this log.

Stats:
height: 169
Weight: 84-85ish
Class: -83 - Before -74
Equipped or raw: Mainly geared
Experience: Sheiko since Autumn 2013.  Before that Russianbear from Pavel Tsatsouline since 2010.


My best lifts are(comp./training):
Raw (I rarely max my raw lifts, comp. lifts are -74, training lifts are 83 at club summer party):
SQ: 160/200
BP: 110/142.5
DL: 167,5/205

Gear:
SQ: 275/255
BP: 187.5/180
DL: 240/230
« Last Edit: May 03, 2018, 07:21:05 PM by RussianBear »
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: The log of a brown bear
« Reply #1 on: August 30, 2014, 06:19:47 PM »
In a attempt to synchronize all my my gym logging I will be putting all my sheiko log here (from my old log).
These will have both date and normal formal --> Program - week - day
I will have to translate them to english - so complete sync. will take some time

--------------------------------------------------------
From my old training log
--------------------------------------------------------


Sheiko #32 / comp. Period:
Maxes:
Knæbøj: 175 / 210
Liggestem: 125 / 145
Sumo-markløft: 165 / 210

04-08-2014 --> Sheiko #32 Week 1 – day 1

Squat, no belt:
3x1x90
3x1x105
3x2x125
2x3x130

Dimitri Bench press:
3x1x65
3x1x75
3x2x90
2x3x95 – nice

Abs: 10x3
DB fly: 10x3
Ekstern: 10x5
Cuban pres: 10x3
Y-raises: 10x4
Bw: 74,9

06-08-2014 --> #32 Week 1 – day 3

Equipped squat:
5x1x90
4x1x105
3x2x125

3x1x150 - Gear on
2x1x175
1x1x190
1x1x205
1x1x215 – 11 rounds of wraps - 15 kilos pr.

Bench press w. pause (w. signals):
3x1x65
3x1x75
3x1x90
3x1x100
2x1x110
1x1x115
1x1x120 – 10 Kilos pr.


Sumo deadlift w. belt:
4x2x100
2x1x120
1x1x140
1x1x155
1x1x170
1x1x180 - New personal best with 12.5 kilos

GHR: 8x4
DB fly: 8x4
Pulldowns: 8x4
Friday and saturdays workouts are going to be put together

Bw: 74,0

8. aug 2014 --> Sheiko #32 - week 1 - day 5+6

Squat, no belt:
3x1x90
3x1x105
3x2x125
2x4x130

Bench Press:
3x1x70
3x1x80
3x6x95

Db fly: 10x5
External rotation: 10x5

Deficit sumo-deadlift, no belt:
3x2x90
2x4x110

+ Goodmornings (sitting): 5x5

Bw: 74,3

11. aug 2014 --> Sheiko #32 - week 2 - day 1

squat, no belt:
3x1x90
3x1x105
3x2x125
2x4x150 - w. wraps.

Bench w. 2 secs. pause at chest:
3x1x65
3x1x75
3x2x90
3x5x100 - some of the sets were with 3 secs pause

Db fly: 8x4
External rotation: 8x4 -felt really nice

Knæbøj u. bælte:
3x1x95
3x2x115
3x4x130

Lateral raise: 8x4
Y-raise: 8x4

Stretch and cuban presses

Bw: 74,6

13. August 2014 --> Sheiko #32 - week 2 - day 3
Deficit Sumo deadlift, no belt, pause at knee:
1x3x115

Equipped bench press:
2x3x125 - not the technical best lifts.
3x1x130 12 cm board
3x1x140 12 cm board

Sumo deadlift, no belt:
3x5x130

Bw: 73,9

15. August 2014 --> Sheiko #32 - week 2 - day 5

Dimitri Benchpress: 3x5x100 

Squat, no belt:
3x3x140  - felt bad
3x3x150 - felt better. With wraps on

Narrow grip bench press with chains (38 kg):
4x1x40
4x1x50
4x4x60

Db fly: 10x5
External rotation: 10x3
Goodmornings: 5x5

bw: 73,5

Due to shoulder issues, this is my new warm up routine:

upperbody:
2 x 10 Shoulder dislocations
2 x 10 Band pullaparts
2 x 10 Face pulls med bands
2 x 10 Cuban Press
10 Armsving (frem og tilbage)

Lower body:
2 x 10 Glutebridges
2 x 10 Bensving frem
2 x 10 Bensving til siden
2 x 10 Mountain climbers
2 x 10 Goblet squat
2 x 10 TKE

16. aug 2014 --> Sheiko #32 - week 2 - day 6

Decifit sumo against green band
4x2x70
3x4x110

Press: 6x4
Sealrows uh. grip: 8x5
NGPD: 8x5
Facepulls:: 10x3

Stretch

bw: 73,7

18. aug 2014 --> Sheiko #32 - week 3 - day 1

Knæbøj u. bælte:
3x1x90
3x1x105
3x2x105
2x3x140
2x3x150 - with wraps.

Dimitri bench press:
3x1x65
3x1x75
3x2x90
2x3x100
1x3x107,5

DB fly 8x4 SS Pulldowns 8x4
Ekstern rotation 10x3 SS abs 10x3

Facepulls: 10x3

Stretch

Bw: 75,7 - Loong weekend with too little sleep

20. aug 2014 --> Sheiko #32 - week 3 - day 3

Dimitri Benchpress:
3x1x65
3x1x75
3x2x90
2x5x100

Db fly: 8x4

Deficit sumo deadlift, no belt:
3x1x85
3x1x100
3x2x115
2x5x125 - First set a bit on the slow side - last set best.

Tried a set of deadlifts with kneewraps - going to experiment further with that.

Goodmornings (standing): 5x4

Stretch

Bw: 74,4

22. aug 2014 --> Sheiko #32 - week 3 - day 5

Slow squat, no belt:
3x1x90
3x2x105
2x2x125
2x3x130

Dmitri bench press:
3x1x65
3x1x75
3x2x90
2x4x95

Abs: 8x3
Pulldowns: 8x4
External rotation: 8x3

Stretch

Bw: 75,0

25. aug 2014 -->  Sheiko #32 - week 4 - day 1

warm up

Dmitri bench press:
3x1x65
3x2x75
2x2x90
1x4x95

Deficit sumo deadlift w. stop at knee both ways, no belt:
3x1x85
2x2x100
2x4x115

Abs: 8x3
Pulldowns: 8x4
TKE: 8x3

Stretch & foamrolling

bw: 74,5

27. aug 2014 --> Sheiko #32 - week 4 - day 3

Varm up

Squat, no belt:
3x1x90
3x2x105
2x3x125

Notes: Used my glutes more actively than normal. Posture was more upright which was nice. Worked with my elbows again, which yielded nothing. Have to pull myself together and keep pull the bar into upper back when squatting.

Dmitri bench press:
3x1x65
3x2x75
2x3x90

Notes: My arch was better today than usual. 90 felt like 60. Fastest training in a long whole - so talked a lot.

+wrist curls, reverse wrist curl

Besides that I got another person to put knee wraps on me - he will be my back up. The plan is to lift at the club tournament in equipped squat.

No sholder irritation anymore.

Bw: 74,1 ish

After this Comp. I will do a CMS but next weeks work outs are not planned - but likely to follow a sheiko ish style.



--------------------------------------------------------
Sheiko training log starts here
--------------------------------------------------------


August 30, 2014

Post comp. workout.

Had competition yesterday (squat only) - so did a upperbody workout.

Warm up

Narrow grip benchpress:
5x1x90
2x1x100 5 cm board
2x3x110 5 cm board
5x2x90

Log press: 5x5
French press lying: 8x4
Bench rows: 6x5
Reverse hyper extension: 8x4
Pulldowns: 6x5
External rotation: 8x3 SS Facepull: 8x3
TKE: 8x3

Foamrolling

Bw: unknown today
« Last Edit: April 12, 2018, 07:24:01 PM by RussianBear »
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: The log of a brown bear
« Reply #2 on: September 02, 2014, 12:13:19 AM »
Pre-prep period. Week 1 - day 1

Overhead squats

Front squats to box without belt:
5x2x80
4x4x90

Bench press:
5x2x80
4x4x90

Dips: 8x4
GHR: 8x4
Abs: 3 sets of planks
Facepull: 20x2

stretch

BW: 73,9
« Last Edit: September 02, 2014, 12:16:46 AM by RussianBear »
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: The log of a brown bear
« Reply #3 on: September 04, 2014, 11:09:14 AM »
Pre-prep period. week 1 - day 3

Varm up

Geared bench press:
5x2x70
3x1x90
3x1x100
3x1x110 - 2,5 cm board
F6 size 40 shirt on
3x1x110 - 8 cm board
3x1x120 - 4 cm board
3x1x125 - 2,5 cm board
2x1x130 - 2,5 cm board
2x1x135 - 2,5 cm board
2x1x140 - 2,5 cm board
1x1x145 - 2,5 cm board

Note: My arch was really good today - but i can still get better. Most of the repetitions was paused. Never gone that heavy on such a small board.

Sumodeadlift from floor without belt:
5x2x110
3x5x130

Benchrow: 6x4 SS Flies: 8x4

Stretching

Bw: 74,5
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: The log of a brown bear
« Reply #4 on: September 05, 2014, 10:34:37 PM »
Pre-prep. period - week 1 - day 5

Varm up

Front squat without belt:
4x2x80
3x5x95

Note: Feels very good.

Bench press with chains (38 kg.)
5x1x20 + chains
5x2x40 + chains
4x4x60 + chains

Db flies: 10x5

Squat without belt:
5x1x90
4x2x105
3x5x125

Note: Have to squeeze the bar harder in my setup or else it is going to irritate my wrist.

External rotation: 10x3
Face pull: 20x2

Stretch and foamrolling

Bw: 73,7
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: The log of a brown bear
« Reply #5 on: September 06, 2014, 06:01:17 PM »
Pre. prep. period - Week 1 - day 6

Varm up

Decifit sumodeadlift without belt:
4x2x100 - w. stop at knee up and down
3x5x110 - Normal. I have to be more patient in the bottom of the lift.

Db bench press: 8x4
Log press: 5x5
Bench rows: 6x4
Pulldowns: 6x4
Reverse Hyperextension: 8x4

Foamrolling

Bw. 73,4
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: The log of a brown bear
« Reply #6 on: September 08, 2014, 01:09:26 PM »
Sheiko prep. Period class 1 & CMS - week 1 - day 1

Maxes for This cycle:
Raw/Gear:
Sq: 175/220
Bp: 125/145
Dl: 175/215

Warm up

Front squat without belt:
4x1x55
4x1x70
4x3x90

Dmitri bench press:
5x1x70
4x1x75
3x1x90
2x4x95

Squat without belt:
3x1x95
3x1x115
2x4x130

note: better setup this time, but can still get better

DB flies: 8x4
sitting external rotation: 10x3
Abs: 10x3
lying external rotation: 10x3
reverse wrist curls: 10x3

foamrolling and stretch

BW: 75,1
« Last Edit: September 08, 2014, 01:11:36 PM by RussianBear »
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: The log of a brown bear
« Reply #7 on: September 11, 2014, 10:12:56 AM »
Sheiko prep. Period class 1 & CMS - week 1 - day 3

Sumodeadlift to knees w/s pause:
3x1x90
3x1x105
3x4x125

Note: I forgot it was to the knee only and pulled all the way after pause

Bench Press:
5x1x65
5x1x75
3x1x90
5x1x90
7x1x90
4x1x90
6x1x90
8x1x90

Note: Very easy.

Sumodeadlift w/pause 5-7 cm above knees:
3x1x95
3x1x115
2x4x130

Note: Did'nt make any sense with the pause 5-7 above knees. I choose to pause it at the knees again after trying to pause in 5-7 above knees. Im consideren just to pause it at the knees whenever it says 5-7 cm above... Some input would be appreciated here!

Lats muscles (pull downs): 6x4
Good mornings: 5x5

Stretch and foam rolling

Bw: 73,8


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

RussianBear

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Re: The log of a brown bear
« Reply #8 on: September 12, 2014, 11:20:22 PM »
Sheiko prep. Period class 1 & CMS - week 1 - day 5

Varm up

Geared Bench press:
5x1x60
5x1x80
5x1x90
3x1x100
F6 size 40 on
3x1x115 - 7,5 cm board
3x1x120 - 5 cm board
2x1x125 - 2,5 cm board
2x2x125 - Shirt
3x1x130 - 7,5 cm board
3x1x140 - 10 cm board
Shirt off

Squat w/pause at half squat position on the way down (no belt):
3x1x90
3x1x105
3x4x125

Dmitry bench press:
5x1x65
4x1x75
3x1x90
3x4x95

Flies: 8x4
Hyper extension: 8x4
External rotation: 10x3

Note: The Geared bench was allright today. Kept pressing lighter weights (using higher boards) since i am about to buy a new shirt. Hopefully i will bench in it friday next week. The idea is to gradually change the two back-off sets i have added to a 5/7,5 cm board.
The squat exercise was new to me and i did'nt cause me any problems.

Streching and foamrolling

Bw: 74,1
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: The log of a brown bear
« Reply #9 on: September 13, 2014, 03:40:45 PM »
Sheiko prep. Period class 1 & CMS - week 1 - day 6

Warm up

Decifit deadlift (without belt):
3x1x100
2x4x110

Incline bench press (70 kg): 3x5

Deadlift from pins, bar is below knee (no belt):
3x1x100
3x1x115
3x2x130
2x3x150

Dip (with 10 kg in belt): 4x5
Split squats: 5x5
Reverse Hyper extension: 8x4
TKE: 10x3

Notes: Deadlift was bad today. I have to open up more in my hips, have more patience in the start of the lift, don't lock out my legs to early and be rockhard in the bottom.

Foamrolling of the posterior chain

Bw: 74,1

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

RussianBear

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Re: The log of a brown bear
« Reply #10 on: September 15, 2014, 11:05:39 PM »
Sheiko prep. Period class 1 & CMS - week 2 - day 1

Warm up

Geared squat:
5x1x90
4x1x105
3x1x125
3x1x140
Squat suit, knee wraps and belt on
2x1x160
2x4x180
Gear off

Dmitry Bench press:
5x1x65
4x1x75
3x1x90
2x5x100

French pres lying: 6x5
Db flies: 8x4
Sitting external rotation: 10x3
Glute ham raise: 8x4

Stretch and foamrolling of the hips

Bw: 74,1

Note: Set up was better than usual in squat. My wrist is not affected that much, if at all. the 2x4x180 seems like at good weight today. All reps was good except one, were I tilt a bit backwards, but nothing dangerous. The bench press was really easy, i think that i have chosen to light a weight in the BP or that my bench is going through the roof really rapidly. 
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: The log of a brown bear
« Reply #11 on: September 17, 2014, 10:48:40 PM »
Sheiko prep. Period class 1 & CMS - week 2 - day 3

Warm up

Bench press with chains (38 kg):
3x1x45 + Chains
3x1x55 + Chains
3x5x70 + Chains

Deadlift:
3x1x90
3x1x105
3x1x125
2x5x130

Log press: 6x5
Facepulls: 20x3
Split squats: 6x5
Abs (planks): 45 sec. x3xBw+20

Bw: 75,7

Notes: Still poor form in deadlift, but getting better.
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: The log of a brown bear
« Reply #12 on: September 20, 2014, 03:52:41 PM »
19092014

Sheiko prep. Period 1 - class 1 & CMS - week 2 - day 5

Warm up

Front squat with pause and no belt:
4x1x55
4x1x70
4x4x90 - very easy

Geared bench press:
5x1x60
4x1x80
3x1x90
3x1x100
2x1x110 - 5 cm board
Shirt on - F6 size 40 - completely new
2x1x130 - 10 cm board
2x1x130 - 7,5 cm board
2x1x130 - 5 cm board
1x1x135 - 2,5 cm board
Shirt off.

Dips +10 kg: 6x5
External rotation lying: 10x3
Lats muscles (bench rows): 8x4
Lats muscles (Pull downs): 8x4
Good mornings standing: 5x5
Face pull: 10x3

Stretch

Bw: 75,3

20092014

Sheiko prep. Period 1 - class 1 & CMS - week 2 - day 6

Warm up

Narrow bench press:
4x1x60
3x5x80

Sumo deadlift vs bands (no belt):
3x1x90
3x1x105
2x2x125
1x3x130

Db bench: 6x5
Split squats: 6x5 SS Db flies: 8x4
Reverse hyper extension: 8x4
Terminal knee extension: 10x3

Stretch

Bw: 74,8

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

RussianBear

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Re: The log of a brown bear
« Reply #13 on: September 27, 2014, 04:06:13 PM »
22092014

Sheiko prep. Period 1 - class 1 & CMS - week 3 - day 1

Warmup

FSQ no belt, paused in bottom:
4x1x70
4x1x90
3x3x95

Bench press w. pause:
5x1x65
4x1x75
3x1x90
2x2x100
1x2x107,5
2x2x100

Sqaut with pause at half squat position:
3x1x90
3x1x105
3x1x125
2x4x130

Db flies: 8x4
External rotation: 10x3
Lat muscles (rows): 6x5
Goodmornings: 5x4

Bw: 75,7

24092014

Sheiko prep. Period 1 - class 1 & CMS - week 3 - day 3

Warm up

Sumo deadlift to knees w. 2 sec. pause:
3x1x90
3x1x105
3x1x125
2x4x130

Benchpress:
5x1x65
5x1x75
3x1x90
7x1x90
4x1x90
8x1x90
2x1x90
6x1x90

Sumo deadlift from pins (bar is approx. 5-7 cm below knee):
4x1x105
4x1x125
4x4x140

Db flies: 8x4
Abs (planks): 3x45 sec + 20kg.

Bw: 75,8

26092014

Sheiko prep. Period 1 - class 1 & CMS - week 3 - day 5

warm up

Geared bench press:
5x1x65
4x1x75
3x1x90
3x1x100
2x1x110 - very easy
Gear on - Titan F6 size 40
2x1x130 - 10 cm board
2x1x130 7,5 cm board
2x1x130 5 cm board
1x1x135 2,5 cm board
1x3x135 Shirt - still working with technique. First time to shirt in the new F6.
3x2x145 - 7,5 cm - paused at the block.

Squat no belt:
5x1x90
4x1x105
3x1x125
2x1x140 - felt very easy so i choose to ad 5 kilos.
2x3x145
Knee wraps on
2x3x155 (still no belt)

bench press with chains (38 kg):
4x1x40 + chains
4x5x60 + chains

external rotation: 10x3
Lats muscles (pull downs:) 8x4
Goodmornings seated: 4x4

bw: 76,2 - had much fluid in body because of being sick the day before.

27092014

Sheiko prep. Period 1 - class 1 & CMS - week 3 - day 6

Sumo Deadlift w. pause at knees:
3x1x90
3x1x105
3x1x125
2x4x130

Bench press:
4x1x65
4x1x75
4x4x80

Sumo deadlift vs bands:
3x1x90
3x1x105
3x1x125
2x4x130

Notes: tried out some different techniques/set ups in sumo today.

Triceps (dips): 6x5
Reverse hyper extension: 8x4
Terminal Knee extension: 10x3

Forgot to do flies

Bw: 75,4
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: The log of a brown bear
« Reply #14 on: October 01, 2014, 11:21:57 PM »
29092014

Sheiko prep. Period 1 - class 1 & CMS - week 4 - day 1

Warm up

Geared squat:
3x1x90
3x1x110
3x1x125
3x1x145
Suit on:
3x1x160
3x3x180 - Some reps deep enough, others not.

Dmitry bench:
5x1x65
4x1x75
3x1x90
3x2x100
2x2x110 - Just paused.
3x2x100

Dips: 6x5
Db flies: 8x4
External rotation: 10x3

FSQ with pause in bottom, no belt:
3x1x70
3x1x80
3x2x90
3x3x100

Lat muscles (bench rows): 6x5
GHR: 8x4

Stretch and foamrolling

Bw: 75,4


01102014

Sheiko prep. Period 1 - class 1 & CMS - week 4 - day 3

Had made some changes in program due to regional comp. next week.

Warm up

Geared sumo deadlift
4x1x90
4x1x110
3x1x130
3x1x150 - belt on
Suit on (metal suit, loose suit)
2x2x170 - okay, but not impressive. I got some corrections from the other gym rats.
1x1x190 - somewhat better. Forgot I was supposed to do 2 reps.
2x1x190 - First rep had poor bar path. Second closer to body.
1x2x205 - First approach okay, second better. PR with some 15 kilos. Second time in deadlift suit.

Geared Bench press:
5x2x60
5x1x80
5x1x100 - Think it is rep PR. on this weight.
3x1x110 - New rep pr. on this weight.
2x1x120 - New rep pr. on this weight.
F6 Size 40 on
3x1x130 - 10 cm board
3x1x130 - 7,5 cm board
2x1x135 - 5 cm board
2x1x135 - 2,5 cm board
1x1x135 - shirt
1x1x140 - poor lift, albows in bad position, but still manage to get it.
1x1x140 - poor lift, again I manage to get it. Ass off bench. Not approved.
1x1x140 - Best lift on this weight. Somewhat tighter, got albows more under control.
3x2x150 - 7,5 cm board. Felt really heavy, but nice to have felt such a weight in the hands before comp. I feel more ready now.

Db flies: 8x4
French press: 6x5

Decifit sumo deadlift:
3x1x90
3x1x105
2x4x125

Stretch and foamrolling

Bw: 74,9

Next week will be light workouts for optimal rest before comp. Reduced volume, NBL and intensity.
"For one to press a lot, one must press a lot, comrade."