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Author Topic: Bench Press and Milk!  (Read 129711 times)

RussianBear

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Re: CMS 5 day Program
« Reply #555 on: March 28, 2018, 09:23:17 AM »
#Modified CMS - Week 2 - Day 2

Decifit Deadlift:
3x105
3x125
2x4x135

Bench Press w. Cambered bar:
5x70
5x80
5x5x90

+ Pull ups (32), Lateral raise (30), Z-raise (36)
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RussianBear

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Re: CMS 5 day Program
« Reply #556 on: March 29, 2018, 10:05:08 AM »
#Modified CMS - Week 2 - Day 3

Deadlift w/pause 5cm above knee:
4x110
4x130
3x150
2x5x160

Bench Press w/chains (+38):
3x50 + chains
3x70 + chains
3x4x90 + chains

+ Seated Goodmornings (25), Standing triceps (50), adductor (24)

bw: 85.32

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RussianBear

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Re: CMS 5 day Program
« Reply #557 on: March 30, 2018, 11:07:09 PM »
#Modified CMS - Week 2 - Day 5

FU Bench Press w/board
3x80
3x95
3x110
2x115
2x117.5
1x120
1x122.5
1x125

Squat w. chains (+38):
5x80
4x100
3x4x120

+ Seated GM (25), side bends (30), T-raise (30)

bw: 85.44
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RussianBear

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Re: CMS 5 day Program
« Reply #558 on: April 01, 2018, 01:02:01 PM »
#Modified CMS - Week 2 - Day 6

Deadlift w/chains (+20 kg):
3x110
3x130
2x2x150
1x3x160

FU Bench Press w/narrow grip:
4x70
4x80
4x4x90

Deadlift up to knee w/2sec pause:
3x110
3x130
3x150
2x4x160

+ Reverse hyper extension (32), Adductor (24), Pinch grip (3 sets, 20 secs), Curls (30)

bw: NA
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RussianBear

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Re: CMS 5 day Program
« Reply #559 on: April 03, 2018, 09:33:57 AM »
#Modified CMS - Week 3 - Day 1

Squat w/stop halfway up
3x100
3x120
3x140
2x4x150

FU Bench Press w/ 3,2,1 pause:
5x70
4x80
3x95
2x2x110
1x2x120
2x2x110

Front squat:
4x80
4x100
3x4x110

+ Seated GM (on floor, 20), Planks (3 sets, 30 secs, 25 kg.), abductor (24)

bw: 87.00
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RussianBear

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Re: CMS 5 day Program
« Reply #560 on: April 04, 2018, 02:29:05 PM »
#Modified CMS - Week 3 - Day 2

Deficit Deadlift:
3x110
3x130
2x4x150

Bench Press w/cambered bar:
5x70
5x80
5x5x95

+ Pull ups (32), Scapula pull ups (30), Z-raise (36)

bw: NA
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RussianBear

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Re: CMS 5 day Program
« Reply #561 on: April 05, 2018, 01:40:14 PM »
#Modified CMS - Week 3 - Day 3

Deadlift w. chains:
3x110
3x130
3x150
2x4x160

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

Deadlift from blocks + chains:
4x130
4x150
4x4x170

+ DB flies (40), Weighted Back Extensions (30), Adductor (24), Wrist curls (20)

bw: NA
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RussianBear

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Re: CMS 5 day Program
« Reply #562 on: April 09, 2018, 10:03:17 AM »
Back in Amsterdam

#Modified CMS - Week 3 - Day 5

FU Bench Press w/board:
3x1x75
3x1x90
3x100
2x2x115
1x120
1x125
1x130

Squat:
5x100
4x120
3x140
2x160
2x170
2x3x180

+Pull ups (30), Seated goodmorning (32), y-raise (30),  Abductor (24)

bw: NA

#Modified CMS - Week 3 - Day 6

Deadlift w/pause 5-7cm above knees:
3x1x105
3x1x125
3x1x145
2x4x160
Bench press with middle grip:
4x1x70
4x1x80
4x4x90
Snatch grip Deadlift w. slow excentric.:
6x1x40
6x4x60

+ Hip Thrusters (32), Triceps (30), TKE (30), Adductor (24)

bw: NA
« Last Edit: April 09, 2018, 10:10:01 AM by RussianBear »
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RussianBear

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Re: CMS 5 day Program
« Reply #563 on: April 11, 2018, 02:04:58 PM »
#Modified CMS - Week 4 - Day 1

Front squat:
3x80
3x90
3x2x100
3x3x110 - easy

FU Bench Press w. 3,2,1 sec pause:
5x70
4x80
3x2x95
3x2x110
2x3x120 - easy
3x2x110

Squat:
5x100
4x120
3x140
3x4x160 - Some easy sets, some medium

+ slight incline DB presses (32), Bench rows (24), Sit-ups (36)

bw: NA

#Modified CMS - Week 4 - Day 2

Deficit Deadlift:
3x120
2x140
1x4x160 - Challenging with the extra depth but felt better than usual. Also close to my best ever deficit

Bench Press w/cambered bar (27.5):
5x75
5x90
4x5x100

+ Triceps, standing (40), Y-raises (36)

bw: 84.80
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RussianBear

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Re: CMS 5 day Program
« Reply #564 on: April 12, 2018, 12:49:20 PM »
#Modified CMS - Week 4 - Day 3

FU Bench Press w/board (3' board):
3x70
3x80
3x95
3x110
2x120
2x130
1x2x140

Deadlift from boxes + chains (+18 kg).:
3x125
3x150
belt on
3x2x170
2x2x190
1x200
1x205

+ Seated GM (25), French Press (40), Adductor (24)

bw: 84.90
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RussianBear

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Re: CMS 5 day Program
« Reply #565 on: April 15, 2018, 02:36:13 PM »
#Modified CMS - Week 4 - Day 5

FU Benech Press 3,2,1 sec pause:
5x70
4x80
3x95
2x4x110

Squat:
5x100
4x120
3x140
2x4x160

FU Bench Press w. chains (+10 kg.):
3x70
3x80
3x95
2x4x100

+ Pull ups (32), side bends (30)
bw: 85.00

#Modified CMS - Week 4 - Day 6

Deadlift w/pause 5 cm below knees:
3x105
3x125
3x150
2x2x160
w. belt
1x3x170

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

Deadlift w/cahins:
3x105
3x130
3x150
2x4x160

+ Reverse hyperextension (24), adductor (24), TKE (24)

bw: NA
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RussianBear

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Re: CMS 5 day Program
« Reply #566 on: April 17, 2018, 12:12:37 PM »
#Modified CMS - Week 5 - Day 1

Squat:
5x120
4x140
belt from here
3x2x160
2x4x180

FU Bench Press w/pause:
5x70
4x90
3x105
2x4x120

Front Squat:
5x70
4x90
3x5x110

+ Slight inc. DB presses (24), planks (3 sets, 30 secs, +40 kg.), Y-raise (36), abductor (30)

bw: 85.46
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RussianBear

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Re: CMS 5 day Program
« Reply #567 on: April 22, 2018, 01:38:46 PM »
[my training]

I also trained day 2,3,5 & 6 but nothing impressive and noteworthy. I am bit tired in chest muscles after day 6's pyramid :D

From next week and on wards I intend to do video in this log instead of the usual training as I have done prior. This implies that there may be a little more quiet here but you will get videos instead :D





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lasjack

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Re: Bench Press and Milk!
« Reply #568 on: May 08, 2018, 08:02:56 PM »
you are bulking for this prep I assume?
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RussianBear

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Re: Bench Press and Milk!
« Reply #569 on: May 10, 2018, 12:21:42 AM »
Quote from: lasjack on May 08, 2018, 08:02:56 PM
you are bulking for this prep I assume?

On what do you base that assumption? :)
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