November 19, 2017, 07:40:27 AM

Author Topic: Bench Press and Milk!  (Read 76193 times)

RussianBear

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Bankdrücken in Frankfurt
« Reply #330 on: November 26, 2016, 03:49:19 AM »
Controlled FU bench:
5x5x70

My shoulder irritate me a bit - thats the reason behind the light kgs.

Squat:
5x105
5x5x120

Deadlift:
5x110
5x130
5x150

+ Rows, PD, OH pres and y-raise
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Bankdrücken in Frankfurt
« Reply #331 on: December 02, 2016, 10:37:16 PM »
Week 8 - day 5

Squat (somewhat lowbar):
5x100
4x120
3x4x140

Deadlift:
4x100
4x120
3x140
3x3x160

Controlled FU bench:
5x60
5x5x80
Still some irr. but getting better.

+ Rows, OH pres and y-raise, wrist curls
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Bankdrücken in Frankfurt
« Reply #332 on: December 10, 2016, 02:14:36 PM »
Week 9 - day 5

Squat:
5x100
5x120
4x5x130

FU Bench:
5x60
4x80
3x5x90

Deadlift from plate:
4x100
4x120
3x4x140

+ Y-raise (50), ran out of time.

Next week there will be no workout due to closed gym and exam.
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #333 on: December 20, 2016, 02:31:49 PM »
Week 11 - day 1

FU Bench Press:
5x50
4x72.5
3x92.5
2x5x102.5

Squat:
5x102.5
5x5x122.5

Deadlift from block (2-3 cm high):
4x100
4x120
3x140
3x160

+ GM (20), pullups(16), Incline neutral grip DB press (40 ish), Rope pushdown (30), Y-raise (30)


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

RussianBear

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Re: Bench Press and Milk!
« Reply #334 on: December 29, 2016, 01:39:04 PM »
Week 12 - day 3

Squat:
5x100
4x120
3x5x140

FU Bench:
5x60
5x80
4x5x95
6x80

Deficit Deadlift:
3x100
3x5x120

+ GM (32), Wrist curls (30), PD (30),

bw: 88

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

RussianBear

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Re: Bench Press and Milk!
« Reply #335 on: December 31, 2016, 05:06:01 PM »
Week 12 - day 6

Front squat:
6x4x80

FU bench w. bands:
5x90
4x105
3x4x115

Deficit deadlift:
3x120
3x4x130

+ Pull ups (12), DB press (18), Y-raise (30)
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #336 on: January 02, 2017, 07:22:48 PM »
Week 13 - day 1

1


Squat:
6x110
6x3x130

FU Bench Press:
5x50
5x70
5x5x90

Deficit Deadlift:
3x110
3x130
2x5x145

+ abs (30), DB rows (24), DB curls (20), wrist curl (20)
« Last Edit: January 03, 2017, 06:54:15 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 #337 on: January 20, 2017, 10:43:53 PM »
Week 15 - day 5

2


Had a terrible headache, so today was kept light.

FU Benchpress
5x10x80
+ Flyes (50), Cable rows (50)

Squat:
5x90
5x120
5x150

+ GM (16)
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #338 on: January 27, 2017, 10:02:25 PM »
Week 16 - day 5

3


FU Bench
5x50
5x80
5x92.5
5x105
5x95
5x5x80 <--one minute rest between sets
4x5x80 <-- Was simply worn out by it, so stopped. I didn't miss reps, I just felt it was starting to affect technique.

Deadlift, close stance:
4x100
4x120
4x140
4x160

+ Inverted rows ( 40), Shoulder press (30), One-arm Barbell curl (24)


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

RussianBear

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Re: Bench Press and Milk!
« Reply #339 on: February 03, 2017, 10:26:25 PM »
Week 17 - day 5

4


FU BenchPress:
5x50
5x80
4x90
3x105
w. bands in around elbows from there:
3x4x105
Raw again
6x5x80

squat:
5x60
5x80
5x100
5x120
4x3x140

+ Military press (15), Inverted rows (24), Stiff legged deadlift (28)

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

RussianBear

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Re: Bench Press and Milk!
« Reply #340 on: February 10, 2017, 11:04:45 PM »
Week 18 - day 5

5


Fu Bench:
5x60
5x80
4x5x100

Squat:
5x100
4x115
3x130
3x145
2x4x160

Floorpress:
4x5x60

Deadlift (conventional):
4x100
3x130
3x160
2x175
1x187.5

+ concentric pull ups (15), wrist curls (30)

bw: 90 ish
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #341 on: February 13, 2017, 10:39:50 PM »
Week 19 - day 1

6


Last week of hitting gym in Frankfurt.

Medium grip bench press:
5x80
5x95
4x3x110

Squat with pause at the bottom:
5x100
5x2x130

Deadlift with pause at knee:
4x100
3x3x130

+ eccentric pull ups (15), rows (32), flies (32), Y-raise (30)
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #342 on: March 06, 2017, 08:08:59 PM »
Week 1 - day 1

7


Finally back in Copenhagen.

Squat:
6x5x80

Bench:
6x5x50

Deadlift:
5x4x85

+ Klokov press (20), PD (32), DB rows (32), Y-raise (30)

bw: not known as my weight is out of batteries. Guess is around 91-92. Going to cut down now. 
"For one to press a lot, one must press a lot, comrade."

Dahmkooler

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Re: Bench Press and Milk!
« Reply #343 on: March 08, 2017, 05:45:27 PM »
How much weight are you planning to cut?

RussianBear

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Re: Bench Press and Milk!
« Reply #344 on: March 08, 2017, 07:39:22 PM »
How much weight are you planning to cut?

I am going back to the -83 kilo class. Usually my morningweight were around 84-85 ish but my weight weighs around 0.5-0.6 kg. too much.

But perhaps I will cut deeper in order to do a small bulk when done.

Todays weight is 92.1
"For one to press a lot, one must press a lot, comrade."