Bench Press and Milk!

[ryan103]

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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
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Oh, it does?  I didn't know that. 

One last question.  The way the medium load, intermediate, competition cycle programming is defined, a new 1RM is attempted on week 1 and again on week 4 for all three lifts.  If I hit a PR on week 1, should I adjust up and attempt another PR on the fourth week?  Intuitively, I'd say yes...it doesn't make much sense to go for your PR's on the first week, then try again on the last day. 

I may be wrong, though, if the intent is to truly simulate a meet type experience with trying all three on the last day.  Regardless, what I plan on doing is go for new 1RM's (5% increases on each lift) the first week and see how I feel. 

[RussianBear]

I see you already have you answer for this question.

I always tend to think of the first as more as finding openers. I rarely go to 100% but high enough to judge where I should open and what could be reasonable attempts so that I complete all three lifts

220 Board press:
https://www.facebook.com/HvidovreStyrke/videos/922557894559620/

[RussianBear]

#Modified CMS - Week 8 - Day 3

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

Deadlift w. pause 5cm above knees:
3x100
3x120
3x140
2x4x160 <- relatively good

+ Back extension (32), adductor (36), TKE (36)

bw: don't remember and didn't write it down

#Modified CMS - Week 8 - Day 5

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

Squat:
5x100
4x120
3x140
2x5x160

FU Bench Press w. chains and medium grip:
5x70
5x80
5x4x95

+ DB flies (50), Seal rows (50), y-raise (36)

bw: 85.46 no shoes, just underwear

#Modified CMS - Week 8 - Day 6

Deadlift to knees:
4x100
4x129
3x2x140
2x4x150

+ Incline shoulderpress (25), slight inc. db presses (36)

Deadlift off boxes:
3x110
3x130
3x150
2x2x180
belt on
1x195
1x205
1x215

+ Reverse hypers (40), Preacher curls (50), wrist curls (30), adductor (24), TKE (24)

bw: 85.60 as above

[ryan103]

I see you already have you answer for this question.

I always tend to think of the first as more as finding openers. I rarely go to 100% but high enough to judge where I should open and what could be reasonable attempts so that I complete all three lifts

I probably should have done something along those lines.  I missed both PR attempts - squat and bench.  It is likely my fault.  Probably any one or a combination of these three variables: (1) drank bourbon the night prior; (2) didn't get enough rest the night prior; (3) didn't rest long enough after sets using weight at or above 90% of my 1RM. 

I think 3 had the biggest role...I was really exhausted as I neared my max attempt and I probably should have gone with my gut feel and rested longer.  I'll try to do this tonight when I work towards a new DL PR.

[RussianBear]

I see you already have you answer for this question.

I always tend to think of the first as more as finding openers. I rarely go to 100% but high enough to judge where I should open and what could be reasonable attempts so that I complete all three lifts

I probably should have done something along those lines.  I missed both PR attempts - squat and bench.  It is likely my fault.  Probably any one or a combination of these three variables: (1) drank bourbon the night prior; (2) didn't get enough rest the night prior; (3) didn't rest long enough after sets using weight at or above 90% of my 1RM. 

I think 3 had the biggest role...I was really exhausted as I neared my max attempt and I probably should have gone with my gut feel and rested longer.  I'll try to do this tonight when I work towards a new DL PR.

Sounds about right. Out of curiosity, why? Celebration or nervous for upcoming skill test? 

 

[RussianBear]

#Modified CMS - Week 9 - Day 1

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

Squat w. wraps:
5x100
4x120
3x140
3x2x160
w. wraps (no belt):
3x3x180

FU Bench Press w. narrow grip:
5x75
4x90
3x4x100

+ GM (25), reverse flies (50)

bw: 84.90 not with clothes at gym

#Modified CMS - Week 9 - Day 2

FU Pin Bench Press w. medium grip:
3x80
3x95
3x4x110

Deadlift to knees + lock out:
4x100
4x120
3x5x140

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

bw: 84.90 with clothes at gym


#Modified CMS - Week 9 - Day 3

FU Bench Press:
6x70
5x80
4x95
3x2x100
2x3x110
3x2x100
4x95
5x90
6x80
7x75
8x70

Deadlift:
4x100
4x120
3x140
3x5x160

+ Split squat (50), Back extension (40), adductor (24)

bw: 85.88 w. clothes at gym

[ryan103]

Sounds about right. Out of curiosity, why? Celebration or nervous for upcoming skill test? 

I always get nervous when it comes to setting a new 1RM.  Lifting is as much mental as it is physical.  Needless to say, deadlift has psyched me out on more than one occassion.  I worked out last night and had a poor showing - AGAIN.  I've been racking my brain to try to understand why this recent setback on the last two workouts. 

I may be overthinking this, but I think the lack of being able to perform true hyperextensions may have something to do with it.  I used GM's in lieu of them since I don't have that equipment in my garage.  Also, of my three failures, DL was the worse (didn't even budge the bar), while bench had the most promise. 

Who knows, though?  I'm frustrated and lacking some confidence on my recent failures.

[RussianBear]

Sounds about right. Out of curiosity, why? Celebration or nervous for upcoming skill test? 

I always get nervous when it comes to setting a new 1RM.  Lifting is as much mental as it is physical.  Needless to say, deadlift has psyched me out on more than one occassion.  I worked out last night and had a poor showing - AGAIN.  I've been racking my brain to try to understand why this recent setback on the last two workouts. 

I may be overthinking this, but I think the lack of being able to perform true hyperextensions may have something to do with it.  I used GM's in lieu of them since I don't have that equipment in my garage.  Also, of my three failures, DL was the worse (didn't even budge the bar), while bench had the most promise. 

Who knows, though?  I'm frustrated and lacking some confidence on my recent failures.

Sorry that my response is so slow. I have had a busy week and Christmas party with the PL club. See the problem with is that you need to decouple your brain from all those things. You need to relax from everything else. Really there isn't anything any reason why you should be nervous. Powerlifting is like life itself, you make mistakes, you correct them move forward. Preparing for the future also holds an important lesson, and by doing Sheiko and following his advice, you will also improve technique and other important aspects. Always have technique in mind.

Also, do you have a training partner?

[RussianBear]

#Modified CMS - Week 9 - Day 5


Equipped Squat:
5x100
4x120
3x140
2x160
belt on
1x180
suit and wraps on
2x200
1x230
1x250 <- down

Equipped Bench Press:
5x70
4x80
3x95
2x110
1x130
1x140
Suit on
2x160 - 4 board
2x170 - 2 board
1x2x180 chest. First lift I lift my butt from the bench. Second lift, butt is in bench. Both lifts quite heavy.

+ GM (25), Preacher curls (50), wrist curls (30), Y-raise (36)

bw: 84.94

#Modified CMS - Week 9 - Day 6


FU Bench Press w. narrow grip:
6x70
6x80
6x4x90

Deadlift:
4x100
4x120
3x140
2x6x160 - first 3 without straps, last 3 with. No belt (as usual, otherwise i would write it )

+ Slight inc. DB presses (20), seal rows (50), planks (4 sets, 30 secs, 20 kilos), Adductor (20), TKE (20)

bw: I do not remember 

[ryan103]

Sounds about right. Out of curiosity, why? Celebration or nervous for upcoming skill test? 

I always get nervous when it comes to setting a new 1RM.  Lifting is as much mental as it is physical.  Needless to say, deadlift has psyched me out on more than one occassion.  I worked out last night and had a poor showing - AGAIN.  I've been racking my brain to try to understand why this recent setback on the last two workouts. 

I may be overthinking this, but I think the lack of being able to perform true hyperextensions may have something to do with it.  I used GM's in lieu of them since I don't have that equipment in my garage.  Also, of my three failures, DL was the worse (didn't even budge the bar), while bench had the most promise. 

Who knows, though?  I'm frustrated and lacking some confidence on my recent failures.

Sorry that my response is so slow. I have had a busy week and Christmas party with the PL club. See the problem with is that you need to decouple your brain from all those things. You need to relax from everything else. Really there isn't anything any reason why you should be nervous. Powerlifting is like life itself, you make mistakes, you correct them move forward. Preparing for the future also holds an important lesson, and by doing Sheiko and following his advice, you will also improve technique and other important aspects. Always have technique in mind.

Also, do you have a training partner?

I agree with your response.  I need to get past this, move on, and work towards the next set, rep, etc.  I did end up buying a roman chair bench for home and that should be arriving soon.  It may help with getting a bit more blood flow to my posterior chain, and I think it will help somewhat.  I will continue to lift as it is my getaway from the stresses of life.

Unfortunately, I train alone in my garage.  My wife and kids do not have any interest in what I do.  That does make things tough for me as I know from prior experience that a training partner is very valuable.  I wish I had one, but even my friends don't want to lift with me.  It is not because I'm setting any kind of records, but they are embarrassed because they don't lift the same as me.  Thus, they don't even want to give things a try.  Oh, well. 

[RussianBear]

Unfortunately, I train alone in my garage.  My wife and kids do not have any interest in what I do.  That does make things tough for me as I know from prior experience that a training partner is very valuable.  I wish I had one, but even my friends don't want to lift with me.  It is not because I'm setting any kind of records, but they are embarrassed because they don't lift the same as me.  Thus, they don't even want to give things a try.  Oh, well.

Any PL clubs near you?

[ryan103]

Unfortunately, I train alone in my garage.  My wife and kids do not have any interest in what I do.  That does make things tough for me as I know from prior experience that a training partner is very valuable.  I wish I had one, but even my friends don't want to lift with me.  It is not because I'm setting any kind of records, but they are embarrassed because they don't lift the same as me.  Thus, they don't even want to give things a try.  Oh, well.

Any PL clubs near you?

Yes.  There is one downtown.  I went there and had the owner give me advice on improving my squat form 5 years or so ago after I hit a wall and had major IT band issues. 

However, I'm at a point with my family where I have committed to training at home.  If I ever decided to join a gym near me that was dedicated to PL, I'd likely be selling off all my equipment.  The tougher thing would be spending less time at home with my wife and two little girls.  As much as I'd love to make a switch, my family comes first.

[RussianBear]

However, I'm at a point with my family where I have committed to training at home.  If I ever decided to join a gym near me that was dedicated to PL, I'd likely be selling off all my equipment.  The tougher thing would be spending less time at home with my wife and two little girls.  As much as I'd love to make a switch, my family comes first.

That is fair enough. I wasn't going to suggest such a black and white solution. I was merely going to suggest to you, that you could train there once in a while (like once a week). Eventually when you get to know people, you could train with them at your place too.

[RussianBear]

#Modified CMS - Week 10 - Day 1

Squat w. wraps (no belt):
5x100
4x120
3x140
3x2x160
w. wraps from here
3x3x180

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

Front squat:
5x60
5x80
5x5x100

+ Triceps standing (50), GM (25), Z-raises(did y-raise, forgot, 24)

bw: 85.62

#Modified CMS - Week 10 - Day 2

FU Bench Press:
3x80
3x4x100

Deficit Deadlift:
3x100
3x120
3x5x130

+ pull ups (+5 kg, 30), scapula pull ups (30)

bw: 84.72

#Modified CMS - Week 10 - Day 3

Deadlift:
4x100
4x120
3x140
3x160
2x180
2x185
2x190
2x200

FU Bench Press:
5x60
5x80
4x95
3x2x100
2x3x110
3x2x100
4x95
6x80
8x70

+Triceps lying (50), hanging leg raise (30), side bends (30), adductor (20)

bw: 85.80

[RussianBear]

#Modified CMS - Week 10 - Day 5

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

FU Bench Press medium grip w. chains (+10 kg):
5x75
5x90
4x4x100

Squat:
5x100
4x120
3x140
3x5x160 <- for some reason really hard today

+ inc. DB flies (50), seal rows (30), Z-raise (36)

bw: 85.56


#Modified CMS - Week 10 - Day 6

SICK :/