December 19, 2018, 09:30:07 AM

Author Topic: Bench Press and Milk!  (Read 122478 times)

RussianBear

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Re: Bench Press and Milk!
« Reply #525 on: December 30, 2017, 06:06:57 PM »
#Modified CMS - Week 11 - Day 1

Squat w. wraps and belt:
5x100
4x120
4x130
3x150
belt on
2x170
wraps on
2x180
2x190
2x200

FU Bench Press 1st rep 3sec pause:
5x70
4x80
3x95
2x5x110

Front squat:
5x60
4x80
3x100
3x4x120

+ Pushdowns (50), Back extension (50), planks (4 sets, 40 kilos, 30 secs), Z-raises (24)

bw: 84.72

#Modified CMS - Week 11 - Day 2

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

+ Incline bench press (18), Pull ups (32), Scap pull ups (30)

bw:85.06

#Modified CMS - Week 11 - Day 3

FU Bench Press 1st rep 3 sec pause:
5x75
4x90
3x100
2x115
2x3x120

Deadlift, conventional, because I bought new DL slippers and they don't fit me (too big) and I haven't brought my old shoes:
3x100
3x120
3x140
3x5x160

FU Bench Press w. narrow grip:
5x70
5x80
4x4x95

+ hanging leg raise (30), side bends (30), Z-raise (45), adductor (24)

bw: NA

#Modified CMS - Week 11 - Day 5

Squat:
5x100
4x120
3x140
3x160
belt on
3x4x170

FU Bench Press w. chains  (+16):
5x70
4x80
3x95
3x6x110

+ DB flies (50), Pull ups (30), GM (25)

bw: NA

#Modified CMS - Week 11 - Day 6

Deadlift off boxes, conventional because shoes... :
4x120
3x140
3x2x160
belt on
2x3x180

FU Bench Press 1st rep 3sec pause:
5x70
4x80
3x95
3x5x110

+ Bench rows (24), Triceps (standing, 50), Hammercurls (50), wrist curls (30), Y-raise (36), TKE (20)

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 #526 on: January 02, 2018, 12:15:30 PM »
#Modified CMS - Week 12 - Day 1

No day 2 this week as I am travelling.

Squat w. belt:
5x100
4x120
3x140
3x160
3x4x170

FU Bench Press w. Narrow grip:
5x70
5x90
4x4x100

+ Good morning (25), Planks (4 sets, 30 secs, 25 kg), Adductor (20)

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 #527 on: January 06, 2018, 06:24:22 PM »
#Modified CMS - Week 12 - Day 3

Deadlift up to knees:
3x100
3x120
3x2x140
2x4x150

FU Bench press:
6x70
5x80
4x95
3x2x100
2x2x110
1x115
1x120
1x125
3x100
5x90
7x75

+ Slight inc. DB flies (50), Seal Rows (20), Planks (4 sets, 40 kg, 30 secs)

bw: 86.02

#Modified CMS - Week 12 - Day 5

Squat:
5x100
4x120
3x140
2x5x160

FU Bench Press 1st rep 3sec pause:
5x70
4x80
3x95
2x5x110

Olympic squat:
6x100
6x120
6x4x130

+ Medial delt (40), Back extension (32), Z-raise (36)

Bw: 85.22

#Modified CMS - Week 12 - Day 6

Deadlift from boxes:
4x100
4x130
3x150
3x170
3x4x190

+ Pull ups (50), Tricep DB extension (50), Hanging leg raise (32), Side bends (32), Adductor (24), TKE (20)

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

ryan103

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Re: Bench Press and Milk!
« Reply #528 on: January 08, 2018, 11:25:49 PM »
Quick question - when you have a test day, how do you set up your warm up lifts prior to the PR attempt?

Do you use the same/very similar weights to what you had been using via Sheiko, or do you have a preferred setup method?

I'm looking for any advice on this as I don't want to complicate things.  Thanks.

Ryan

RussianBear

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Re: Bench Press and Milk!
« Reply #529 on: January 10, 2018, 11:22:43 PM »
Quick question - when you have a test day, how do you set up your warm up lifts prior to the PR attempt?

Do you use the same/very similar weights to what you had been using via Sheiko, or do you have a preferred setup method?

I'm looking for any advice on this as I don't want to complicate things.  Thanks.

Ryan

I do it like the program states I should do it (regarding %). If this is not what you mean, please specify.
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #530 on: January 10, 2018, 11:29:11 PM »
#Modified CMS - Week 13 - Day 1

FU Bench Press 1st rep 3sec pause:
5x75
4x90
3x100
2x4x115

FU Bench Press w. chains (+10 kg):
5x70
4x80
3x95
2x5x110

Squat:
5x100
4x120
3x140
3x5x160 - felt hard

+ Seal Rows (50), triceps standing (50), Back extensions (32)

bw: 85.44

#Modified CMS - Week 13 - Day 2

Deadlift up to knees:
3x100
3x120
3x140
2x5x150 - Felt Good

+ Slight inc. DB presses (24), Incline shoulder press (24), Pull ups (+5 kg, 24), Scapula pull ups (20)

bw: 85.24

#Modified CMS - Week 13 - Day 3

FU Bench Press 1st rep 3sec pause:
5x70
4x80
3x95
3x6x110 - Good but a little hard

Deadlift w. chains:
3x100
3x120
3x140
2x5x160 - 2 first set w. hook, but painfull so shifted to straps

+ Reverse hypers (32), Hanging leg raise (36), side bends (30), Y-raise (36), adductor (20)

bw: 83.80



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

ryan103

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Re: Bench Press and Milk!
« Reply #531 on: January 11, 2018, 04:50:59 AM »
Quick question - when you have a test day, how do you set up your warm up lifts prior to the PR attempt?

Do you use the same/very similar weights to what you had been using via Sheiko, or do you have a preferred setup method?

I'm looking for any advice on this as I don't want to complicate things.  Thanks.

Ryan

I do it like the program states I should do it (regarding %). If this is not what you mean, please specify.

That is exactly what I meant.  Thanks for the response.

RussianBear

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Re: Bench Press and Milk!
« Reply #532 on: January 14, 2018, 02:14:35 PM »
#Modified CMS - Week 13 - Day 5

Squat w. wraps and belt:
5x100
4x130
3x150
belt on
2x170  - easy
2x185 - hard because one lock was not locked correctly and the discs started to slide.
wraps on
2x185
2x200 - fair good. Knees collapse inwards a tiny bit

Equipped Bench press:
5x70
4x80
3x95
feet in
2x110
2x125
1x140
shirt on
2x160 - 4 board
2x170 - 2 board
1x180 - chest, good lift, last cm before chest hard.

Front squat:
5x60
4x80
3x100
2x4x120

+ GM (sitting, 25)

bw: 84.68

#Modified CMS - Week 13 - Day 6

Equipped Deadlift:
3x120
3x140
2x160
1x180
1x200
suit on
1x200 - mix
1x220 - mix, couldn't lock it
slide suit a bit more op, think the straps are sewn down too much
1x220 - hook, okay, lock out really hard
1x220 - hook, better starting position, lockout somewhat better, but still difficult

FU Bench Press, narrow grip:
5x70
5x80
4x4x95

+ DB flies (32), Triceps (standing, 50), Planks (4 sets, 25 kg, 30 secs), Adductor (24), TKE (20)

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

RussianBear

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Re: Bench Press and Milk!
« Reply #533 on: January 18, 2018, 09:43:17 PM »
#Modified CMS - Week 14 - Day 1

did this sunday as I had to fly to Brussels (Brussels with muscles!)

FU Bench Press 1st rep 3sec pause:
5x70
4x80
3x95
3x6x110 - good

Squat:
5x100
4x120
3x140
2x5x160 - easy despite my low bw

+ Pull ups (32), reverse hyperextension (40), sit-ups (30), Z-raise (24)

bw: 83.2

#Modified CMS - Week 14 - Day 3

FU Bench Press:
5x70
5x80
4x95
3x110
2x115
2x2x120
3x115
4x100
5x95
6x90
7x80
8x75
9x70

Deadlift w. chains:
3x100
3x120
3x140
3x5x160 - good, no belt as usual

+ back extension (32), Triceps lying (32), adductor (24)

bw: 84.22


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

RussianBear

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Re: Bench Press and Milk!
« Reply #534 on: January 21, 2018, 03:08:25 PM »
#Modified CMS - Week 14 - Day 5

FU Bench Press 1st rep 3sec pause:
5x70
4x80
3x95
2x5x120

Equipped squat:
5x100
4x120
3x140
2x160
2x175
suit and wraps on
2x200
2x230
2x250
1x260 - very good rep

+ Slight inc. DB presses (30), Seal rows (32), Z-raises (26)

bw: 83.98

#Modified CMS - Week 14 - Day 6

Equipped Deadlift:
3x100
2x130
1x160
suit on
1x180
1x200
1x220
1x230 - I bend somewhat in upper back when using hook. I am thinking of using a somewhat more semi-sumo stance and see how it affects my starting position. For sure i need a looser suit to practice in and get my starting position right if I have to get any hope of improving my DL much.

+ incline shoulderpress (20), Triceps, standing (50), Split squat (bw, 36), adductor (24), TKE (20)

bw: 82.90
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #535 on: January 28, 2018, 09:44:03 PM »
#Modified CMS - Week 15 - Day 1

Equipped Bench press:
3x70
3x90
2x110
1x130
1x145 <- New raw PR
shirt on
2x160 - 4 board
2x180 - 2 board
2x190 - 1 board
1x2x200 - 1 board

Squat w. wraps:
5x100
4x120
3x140
belt on
2x160
2x175
wraps on
2x190
2x3x200

+ Triceps lying (50), Back extension (32), Y-raise (36)
bw: NA

#Modified CMS - Week 15 - Day 2

Deficit Deadlift:
3x100
3x120
2x4x140

FU Bench w. medium grip:
5x70
4x80
3x95
3x4x110

+ Pull ups + 10 kg (20), Scapula pull ups (30)

bw: 83.70

#Modified CMS - Week 15 - Day 3

FU Bench press w. chains (+10 kg):
5x60
4x80
3x95
3x5x110

Deadlift from boxes plus belt:
3x120
3x150
3x180
2x205
1x3x220

+ GM standing (20), hanging leg raise (30), side bends (30), Adductor (24)

bw: 83.98

#Modified CMS - Week 15 - Day 5

squat w. wraps, no belt:
5x100
4x120
3x140
3x2x160
3x3x180

FU Bench press 1st rep 3sec pause:
5x70
4x90
3x100
2x5x120

Olympic squat:
5x100
5x120
4x4x140

+ Dumbbell Bench presses (30), Reverse hypers (50), Y-raise (36)

bw: 85.54

#Modified CMS - Week 15 - Day 6
 
Deadlift w. chains and belt:
3x100
3x120
3x140
3x160
3x4x180

FU bench press w. narrow grip:
5x70
5x80
5x5x95

+ Triceps standing (50), GM sitting (25), Planks (4 sets, +25 kg, 30 secs), Adductor (20), TKE (20)

bw: 85.00
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #536 on: February 01, 2018, 12:21:34 AM »
#Modified CMS - Week 16 - Day 1

Squat:
3x100
3x120
3x140
2x4x160

Bench Press 1st rep 3sec pause:
3x70
3x80
3x95
3x6x110

Olympic squat:
3x110
3x130
3x4x150

+ Seal Rows (50), GM sitting (25), Y-raises (24)

Bw: 85.42

#Modified CMS - Week 16 - Day 2

Deadlift to knees:
4x100
4x120
4x4x140

+ slight incline DB presses (24), Pull ups + 10 kg (20), scapula pull ups (20), Adductor (20)

bw: 84.94

#Modified CMS - Week 16 - Day 3

Squat:
3x100
3x120
3x140
2x3x160 <- oops! should have been 150!!! :/

FU Bench Press 1st rep 3sec pause:
3x60
3x80
3x95
2x3x100

+ Z-raises (24), Planks (3 sets, 25 kg, 30 secs)

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 #537 on: February 04, 2018, 11:46:28 AM »
#Modified CMS - Week 16 - Day 5

SKILL TEST

Equipped Squat:
3x70
3x100
2x130
belt on
1x160
suit on, wraps on
2x225
1x245
1x265 <- down and good speed

Equipped Bench Press:
3x50
3x70
3x90
2x110
1x130
Shirt on
2x160 - 4 board
2x170 - 2 board
1x180 - chest, signal, good lift. Bar path down a bit sloppy but the pure raw power behind is amazing. I have gotten strong in dat there bench  ;D

Equipped Deadlift:
3x70
2x120
belt on
1x155
suit on
1x180
1x200
1x220 <- somewhat better. More straight back, better hip mobility. Tore a callus on my thump though.

bw: 83.84

#Modified CMS - Week 16 - Day 6

+ Incline Bench Press (20), slight inc. DB presses (30)

Deadlift off boxes + chains (20 kg):
3x120
3x150
belt on
3x4x180 <- used straps all the way to spare my thump

+ sit ups (50), adductor (30), TKE (20)

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

IPullSumoIEatButt

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Re: Bench Press and Milk!
« Reply #538 on: February 04, 2018, 11:58:58 AM »
Nice bench man!  :)

RussianBear

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Re: Bench Press and Milk!
« Reply #539 on: February 04, 2018, 08:51:37 PM »
Nice bench man!  :)

Thanks, won't be long before I hope to chase the 200 mark!
"For one to press a lot, one must press a lot, comrade."