December 19, 2018, 09:32:46 AM

Author Topic: Bench Press and Milk!  (Read 122488 times)

RussianBear

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Re: Bench Press and Milk!
« Reply #495 on: November 17, 2017, 11:17:03 PM »
#Modified CMS - Week 5 - Day 5

Squat w. wraps:
5x110
4x130
3x150
belt on
2x170 - super super easy
2x180 - Loses tension on second reps. Still okay I think, but on video it looks bad
wraps on
2x3x190 - okay lifts. Not satisfied

FU bench 1st rep 3 sec pause:
5x75
4x90
3x100
2x120 - damn heavy
2x4x115 - better

FSQ:
5x60
4x90
3x5x110 - very good

+ Planks (3 sets, 40 kg, 30 secs), DB flies (50), Y-raise (36)

bw: 86.32 in gym... Needs to be better. Will work on this with immediate effect.
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #496 on: November 19, 2017, 12:07:29 PM »
#Modified CMS - Week 5 - Day 6

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

FU bench press w. chains (+38 on all):
6x50
6x60
6x5x70

Deadlift from boxes:
3x130
3x150
2x170
1x190
1x200
1x207.5

+ Seal rows (32), Hyper extensions (32), Preacher curls (30), wrist curls (30), adductor (20), TKE (20)

bw. 85.32 at gym
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #497 on: November 20, 2017, 11:11:31 PM »
#Modified CMS - Week 6 - Day 1

FU Bench 1st rep 3 sec pause:
5x70
4x80
3x95
3x4x110

Squat w. wraps:
5x100
4x120
3x140
belt on
2x160
wraps on
2x5x180

FU bench press w. chains (+38 kg)
5x60
5x5x75

+ Pull ups + 5 kg (30), GM (25), Reverse flies (30)


bw: 85.78
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #498 on: November 21, 2017, 09:56:05 PM »
#Modified CMS - Week 6 - Day 2

Deadlift up to knees:
3x100
3x120
2x4x140

FU pin bench press:
3x60
3x80
2x95
1x3x110

Y-raise (24)

bw: 86.38
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #499 on: November 22, 2017, 11:45:59 PM »
#Modified CMS - Week 6 - Day 3

Equipped Deadlift:
4x100
4x120
3x140
2x160
suit on, belt on
2x180
1x200
1x220

suit blew

FU board bench press:
5x75
4x90
4x100
3x2x115
2x3x130

+ DB triceps standing (48), hanging leg raise (30), side bends (30), adductor (30)

bw: 84.78 in gym, no shoes
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #500 on: November 24, 2017, 11:36:26 PM »
#Modified CMS - Week 6 - Day 5

Squat w. wraps:
5x110
4x130
3x150
belt on
3x170
3x180
wraps on
3x180
3x185
3x190

Equipped Bench press:
5x60
5x80
4x100
3x115
2x125
1x135 - easy
shirt on
2x160 - 4' board
2x170 - 2' board
1x180
1x185

Front squat:
4x80
4x100
4x4x110

+ Hyper extension (40), Z-raise (24)

Bw: 84.84
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #501 on: November 25, 2017, 09:56:07 PM »
#Modified CMS - Week 6 - Day 6

Deadlift w. pause 5 cm below and above knees:
3x100
3x120
3x140
2x4x150

+ Incline shouldepress (15), slight inc. (30), Triceps (50), seal rows (32), adductor (20), TKE (20), preacher curls (30)

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

RussianBear

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Re: Bench Press and Milk!
« Reply #502 on: November 27, 2017, 11:57:38 PM »
#Modified CMS - Week 7 - Day 1

Squat w. wraps:
5x100
4x120
3x140
3x160
belt on
3x170
2x180
wraps on
3x180
2x187.5
2x197.5

FU bench pres 1st rep 3sec pause:
5x75
4x90
3x100
2x5x115

FU bench w. chains (+10):
4x70
4x80
4x5x95

+ GM (25), slight inc. db flies (50), y-raise (60)

bw: 85.94
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #503 on: November 28, 2017, 08:27:59 PM »
#Modified CMS - Week 7 - Day 2

FU Pin Bench press:
3x70
3x80
3x95
2x3x110

Deficit Deadlift:
3x100
3x120
2x4x140

+ pull ups + 5kg (30), Scapula pull ups (16)

bw: 86.36 at gym with shoes
« Last Edit: November 29, 2017, 10:26:11 PM by RussianBear »
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #504 on: November 29, 2017, 10:34:54 PM »
#Modified CMS - Week 7 - Day 3

FU bench press 1st rep 3 sec pause:
6x70
5x80
4x95
3x100
2x2x110
1x115
1x120
2x2x110
3x100
4x95
4x105 - wrong
5x90
6x80
8x75 wrong reps
8x70

Deadlift from blocks:
4x130
4x150
4x170
4x3x180

+ Triceps lying (48), hanging leg raise (30), side bends (30)

bw: 86.12 in gym, no shoes
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #505 on: December 01, 2017, 11:40:30 PM »
#Modified CMS - Week 7 - Day 5

Squat w. wraps:
5x100
4x120
3x140
3x160
belt on
3x170
wraps on
3x3x180

Equipped Bench Press:
3x75
3x90
3x105
2x120
1x130
1x137.5
shirt on
2x160 - 4 board
2x175 - 3 board
1x190 - 3 board
1x200 - 3 board
1x210 - 3 board
1x220 - 3 board

Squat:
4x110
4x130
4x4x150

+ Hypers (32), bench rows (32)

bw: 86.9 weighed at home after gym

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

RussianBear

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Re: Bench Press and Milk!
« Reply #506 on: December 02, 2017, 10:28:44 PM »
#Modified CMS - Week 7 - Day 6


1 + 2x½ Deadlift:
3x100
3x120
3x140
3x4x150

FU bench w. narrow grip:
3x70
3x80
3x4x95

Snatch Grip Deadlift w. slow eccentric:
4x60
4x70
4x4x80 ---- puhhhhhhh

+ DB triceps (50), reverse hypers (32), Adductor (20), TKE (20)

bw: 85.7
"For one to press a lot, one must press a lot, comrade."

ryan103

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Re: Bench Press and Milk!
« Reply #507 on: December 04, 2017, 05:23:54 PM »
have a quick question for you - I started the final cycle (medium load competition cycle - intermediate) after one more workout.  How do you decide what - if any - changes you make to your programming?

My thoughts simple at this point:

1. Attempt new 1RM's on all three lifts - whatever I end up getting, I adjust my maxes and run the same medium load programming again.
2. Keep intermediate programming, but increase my load to advanced, adjust with new maxes achieve.
3. Move to advanced programming? 

1 and 2 seem doable.  3 seems too tough as I don't think I have the time to lift 4 times per week.  What have you done (and seen done) in the past?

Should I base my programming changes on how great of an increase I'm able to obtain on my maxes??  Or is that irrelevant?

Any advice you could give is greatly appreciated.

Thanks.

RussianBear

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Re: Bench Press and Milk!
« Reply #508 on: December 05, 2017, 09:28:53 PM »
have a quick question for you - I started the final cycle (medium load competition cycle - intermediate) after one more workout.  How do you decide what - if any - changes you make to your programming?

My thoughts simple at this point:

1. Attempt new 1RM's on all three lifts - whatever I end up getting, I adjust my maxes and run the same medium load programming again.
2. Keep intermediate programming, but increase my load to advanced, adjust with new maxes achieve.
3. Move to advanced programming? 

1 and 2 seem doable.  3 seems too tough as I don't think I have the time to lift 4 times per week.  What have you done (and seen done) in the past?

Should I base my programming changes on how great of an increase I'm able to obtain on my maxes??  Or is that irrelevant?

Any advice you could give is greatly appreciated.

Thanks.

Do 1. I think that app would suggest you new program when you are ready for it :)

I usually plan very far in advance my programs :)
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #509 on: December 05, 2017, 09:31:56 PM »
#Modified CMS - Week 8 - Day 1

Squat w. wraps:
5x100
4x120
3x140
3x160
belt on
3x170
wraps on
3x180
3x190
2x200
2x207.5

FU Bench press 1st rep 3 sec pause:
5x70
4x80
3x95
3x110
2x2x115
2x2x120

Front squat:
5x70
4x90
3x5x110

+ GM (25), Planks ( 2 sets)

bw: 86.08 in gym, no shoes

#Modified CMS - Week 8 - Day 2

FU Pin Bench Press:
5x75
5x90
4x4x100

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

+ pull ups (30), scapula pull ups (30)

bw: 85.86 in gym, no shoes
"For one to press a lot, one must press a lot, comrade."