Bench Press and Milk!

[RussianBear]

03102014

Sheiko prep. Period 1 - class 1 & CMS - week 4 - day 5

Bench press (first paused, second dmitry stile):
5x1x65
4x1x75
3x1x90
2x4x100

Sqaut (no belt):
5x1x90
4x1x110
3x1x125
2x3x145
2x3x155 - knee wraps. Trouble with finding deepth in first approach. Last approach good depth and set up.

Log press: 6x4
Bench press w. chains (38 kg.):
3x1x45 (+chains)
3x1x55 (+chains)
3x1x70 (+chains)
2x4x75 (+chains)

Db flies: 8x4
External rotation 10x3 SS Facepull 10x3

Stretch of the pecs. Short on time so very short breaks and no energy today.

Bw: 75,0

[RussianBear]

06102014

Squat no belt:
5x1x90
4x1x110
3x4x130 - had no power. Worked best with a smaller stand than usual. Varied my grib Width which seemed to Work best a bit smaller than the ring. Had problems with keeping tight in back - need more tension in my back. Albows points backwards.

Bench press w. pause:
5x1x70
4x1x80
4x4x90

Supersets:

A1) DB flies: 8x5
A2) Wide grib pull ups: 6x5

B1) Goodmornings: 8x3
B2) External rotation: 10x3
B3) Facepulls: 10x3

Did not have time to stretch 

Bw (after workout): 75,3

[RussianBear]

08102014

Bench press w. stop:
5x1x70
3x3x90

Stretching of brand new Super Centurion size 34.

3x2x60
3x2x100
2x2x140 - w. loose wraps. A little higher than parallel. The bar feels empty.

DB shoulder press: 8x4
Bicep curls: 8x3  (first time in a couple of years i do this exercise).
External rotation: 10x3

Stretching

Bw: 74,1 - almost in weight. Weighed 74,2 after training, looking good 

[RussianBear]

12102014

So this is the post of how I became regional champion (11102014) in squat suit I only had stretched and a borrowed deadlift suit!

Weighed in at 72,7 - Much lower than anticipated

Squat:
210 - 2-1
227 - Balance problems
230 - Not deep enough - gooood Power tough.

Bench press:
135 - 3-0
142,5 - 3-0 - PR w. 2,5 kg.
150 - 0-3 - Poor bar path made it impossible to press

Deadlift:
190 - 3-0
205 - 3-0
212,5 - 3-0 - PR w. 7,5 kg.

Improving my technique and core strength will add some more in Deadlift.

Total: 565 kg / 411 Wilks

Did not have much competion which explains why I was able to win. We were 3 lifters in -74.

Good day to ya all

[RussianBear]

13102014

Rehab workout

15102014

Almost back to normal workout

Warm up

Sumo deadlift to knees:
3x1x90
3x1x110
2x4x125

Bench press w. pause:
5x1x70
4x1x80
3x1x95
2x4x105 - good power

French press:6x5

Substituted second round deads with rows
Bench rows:8x4

Abs: 3 sets of 45 static abs + 20 kg.

Bw: 74,8

A lot of stretch 

[RussianBear]

I have a competition the 22th November. I will skip the test week and do the comp. insted so next week is light deloads ish' training.

Stay tuned!

Ps:

What would be substitution excercises for:
Legpress (thinking split squats)
Bench Look outs (thinking a high pin press)
Hack Squat ()

[RussianBear]

I DID IT!!!

TSK-CUP 2014

Weigh in: 73,00

Squat:
1. attempt: 220 3-0 (really god looking, nice technique + bar path, power and speed perfect)
2. attempt: 230 3-0 (somewhat heavier)
3. attempt: 240 2-1 (Coach choose a perfect weight for the day)

Bench pres:
1. attempt:140 3-0 (okay, but not perfect)
2. attempt:145 0-3 (fail - Bad bar path results in bad balance and
3. attempt:145 3-0 (I got cramps in mine left tricep just before lock-out. The judges mistake it as being locked out and after that i complete the lift, the spotters take the weight and im done)

Deadlift:
1. attempt:200 3-0 (again I cramp a lot in both triceps and fingers. I have to straighten my middle finger on my left hand with my right hand)
2. attempt: 210 3-0 (no cramps)
3. attempt: 215 3-0 (Best lift over all deadlifts. So typical and I did'nt want to gamle with the cramps. At this point i had pushed my primary competitor so he had to pull 252,5 which he did in an all out grinder)

Total: 600
Place: second (first place made 602,5)
Wilks: 435.840   

Overall im very happy. First time I got 8 out of 9 attempt. This is 35 kilo PR from my previous total (which i did 8 weeks earlier).

I am working on a video to show at this forum.

Today - 23112014

2 hour Sauna and spa - tried this for the first time. Feel very nice and relaxed though my body is tired and scared now.

Regards
/Daniel

[Robert Frederick]

Good progress. Post that video 

[RussianBear]

Good progress. Post that video 

Thank you Robert!

TSK Cup 2014 - Daniel Heinrichsen

I know my technique isn't flawless. Especially benchpress and deadlift (but also squat) can still be improved which i'm still working on. You guys are more than then welcome to point out flaws and errors.

Have in mind this is my second geared comp.

Regards

[Robert Frederick]

Nice lifts there. 

[RussianBear]

I'm on it again. My next competition is going to be the next Danish Geared National championship. I have taken the first 12 weeks of the 20 week CMS/Beginners 1 cycle found in the CMS section on this site. The 2 last weeks I have made major modifications, with a skill test and aggressive short taper afterwards.

I have splittet it into a 4 weeks prep. period with emphasize on support exercises. Back work out is upped quite a lot during these 4 weeks gradually lowering the back volume towards the first week of the next block.

The next block consists of 6 weeks with more focus on the comp. lifts although there is a lot focus at the back still. The focus on the back is because i have neglected it more during my earlier sheiko blocks along with the huge bench volume. During this period gear will come on often as possible. I use a lot of squats with knee wraps only - with full gear only each second week approx. During this period I'm going in the bench shirt each week (on the board bench press days).

The third block consists on a skill test and the short taper.

I'm only going to log once a week. When i'm going full gear, rather than using sheikos style i use short aggressive tapers. Focus is on technique and correcting flaws. Each day is with varm up included and mobility and stretch afterwards (i don't want to log that - boring stuff).
Maxes (raw) for this cycle is:
Squat: 185
Bench: 130
Deadlift: 190

Prep. period 1 - week 1
Day 1

Front Squat:
4x1x60
4x1x75
4x3x95

Benchpress:
5x1x70
4x1x80
3x1x90
2x5x100

Squat:
3x1x100
3x1x120
2x4x140

Chest muscles (Db fly): 8x4
Abs: 3 sets of planks
Band pull aparts: 20x3
External rotation: 10x3

Day 3

Deadlift to knees w. 2 sec. pause at knee:
3x1x95
3x1x110
3x4x135

Delts (ohp): 8x4
Dip: 4x5

Deadlift w. pause over knee:
3x1x105
3x1x125
2x4x145 (w. belt)

Lat muscles (rows): 5x8
Lat muscles (pull downs): 8x6
Good morning: 5x5

Day 5

Bench press with slingshot (size M) to 2,5 cm board
5x1x70
4x1x80
3x1x90
3x1x100
Slingshot on
2x1x120 - 5 cm board
2x3x135 - 2,5 cm board

Squat w. pause at half squat position:
3x1x100
3x1x110
3x4x130

Bench press w. long pause:
3x1x70
3x1x80
3x1x90
3x4x100

Chest muscles: 8x4
Good morning: 8x4
Band pull apart: 20x3
External rotation: 10x3

Day 6:

Decifit Deadlift:
3x1x95
3x2x115
2x4x135

Lat Muscles (Rows): 5x10
Lat Muscles (pulldowns): 10x5
Split Squats: 5x5
GHR: 8x4
Power Curls: 8x4
TKE: 10x3

Bw has swung between 75 and 76 - which is fine since me weight is off with at least 500 grams. Everything has been easy. Next week im going to bench in shirt again.

[RussianBear]

Prep. Period 1 - week 2
Day 1

Squat:
5x1x95
4x1x110
3x1x130
2x3x150 - good speed
2x2x160 - w. wraps

Dmitrij Bench Press:
5x1x70
4x1x80
3x1x90
2x5x105

DB french press: 6x5
Chest Muscles: 8x4
Goodmorning: 8x4
Band pull apart: 20x3
External rotation: 10x3

Day 4
Had to move my session one day.

Bench press tng (forgot the chains):
3x1x65
3x1x80
3x5x90

Deadlift w. 2 sec. pause below knee:
3x1x95
3x1x115
3x1x135
2x5x145  - belt on last set

Delts: 8x4
Split squats: 6x5
Goodmorning: 5x5
Lat muscles (pulldowns): 8x6

Day 5

Front Squat:
4x1x60
4x1x80
4x4x100

Board Benchpress in benchpress shirt:
3x1x70
3x1x90
2x1x105
2x1x120
Shirt on
2x1x130 - 10 cm
2x1x140 - 10 cm
2x5x140 - 7,5 cm

We tried pulling the shirt more than usual. 2 good sets in, rest was mehhh...

Dips (with weights): 6x5
Abs (planks): 3x40 kg w. 30 sec pause
Band pull apart: 20x3
External rotation: 10x3

Day 6

Bench press w. narrow grip (Pinky grip):
3x1x65
3x5x85

Deadlift vs mini bands (guesstimated they pull 10-15 kilos):
3x1x80
3x1x95
3x1x120
1x3x130

DB press: 6x5
Split squat: 5x5
GHR: 8x4 (first set unweighted, rest w. 10 kilo)
Lat Muscles (rows): 5x10
Lat muscles (pulldowns): 8x6
Power Curls: 8x4
TKE: 10x3

Bw has swung between 75 and 77. Finally in shirt again - went okay. 

[RussianBear]

Prep. Period 1 - week 3

Day 1

Front Squat:
4x1x75
4x1x95
3x3x100

Bench Press in benchpress-shirt:
5x1x70
5x1x90
3x1x110
1x1x120
Shirt on
2x1x130 10 cm board
2x1x140 10 cm
2x1x140 7,5 cm
2x1x145 7,5 cm
2x1x150 -II-
2x1x155 -II- Very good
1x1x155 -II- bad barpath on first, fail on second because of even worse barpath.

Squat w. pause at half squat position:
3x1x95
3x1x110
3x1x130
2x4x140

Goodmorning: 5x4
Abs: 3 sets of planks w. 40 kg. First set 45 seconds. 2 others at 30 seconds.
BPA: 20x3
External rotation: 10x3

Day 2

Moved this session one day forward to catch a ride home.

Deadlift to knees w. 2 sec pause:
3x1x95
3x1x115
3x1x135
2x4x145

Bench press short stops:
5x1x70
5x1x80
3x1x90
7x1x90
4x1x90
8x1x90
2x1x90
6x1x90

Deadlift from pins, pins 5 cm below knee:
4x1x115
4x1x135
4x4x150

Chest muscles (flies): 8x4
Lat muscles (rows): 5x10

Day 5

Bench press w. stop:
5x1x70
4x1x80
3x1x90
2x2x105
1x2x110
2x2x105 - Felt off

Squat:
5x1x95
4x1x110
3x1x130
2x3x150
2x3x160 - w. wraps

Bench press w. 38 kg chains:
4x1x45 + 38 kg chains
4x5x65 + 38 kg chains - felt somewhat better

Tricep: 6x5
Seated goodmorning: 5x5
BPA: 20x3
External rotation: 10x3

Day 6

Deadlift w. pause at knees:
3x1x95
3x1x115
3x1x135
2x4x155 - ups. Should have been 145, but i miscalulated. Felt easy anyway.

Bench press w. PG grip:
4x1x65
4x5x85

Deadlift versus minibands (pulls estimated 15 kilos):
3x1x80
3x1x100
3x1x120
2x4x130

GHR: 8x4
Lat muscles (rows): 5x10
Lat muscles (pulldowns): 8x6
Power Curls: 8x4
TKE: 10x3

Bw has swung between 75 and 76.

Next week, if jump into my squat suit again and benchshirt (boardpresses).

[RussianBear]

Prep. Period 1 - week 4

Day 1

Dmitrij Bench press:
5x1x70
4x1x80
3x1x90
3x2x105
2x2x110
3x2x105

Squat:
3x1x100
3x1x120
3x1x150 - w. belt from here
1x1x165
1x1x175
Gear on
2x1x190
2x2x210 - felt akward. Not deep enough.

Front Squat:
3x1x70
3x1x90
3x3x100

Dip (w. weights): 6x5
GHR: 8x4
BPA: 20x3
External rotation: 10x3

Day 2
Again a matter of alocation of time.

Decifit deadlift:
3x1x95
3x1x115
2x4x135

Geared board bench press:
3x1x80
3x1x90
3x1x105
3x1x110
Gear on
2x1x130 - 12 cm board
2x3x142,5 - 8 cm board.

Deadlift off pins, at knees:
3x1x115
3x1x135
3x2x150
2x2x170
1x2x180

Chest muscles: 8x4
French press (w. DB's): 6x5
Split squats: 5x5
abs: planks w. 40 kg.
Lat muscles (PD): 8x6

Day 5

Dmitrij Bench press:
5x1x65
4x1x80
3x1x90
2x4x105 - very easy.

Squat:
5x1x95
4x1x110
3x1x130
2x2x150
2x2x160 - w. wraps

Bench press w. chains (38 kg):
3x1x45 + chains
3x1x60 + chains
3x1x70 + chains
2x4x80 + chains

Delts: 6x4
BPA: 20x3
External rotation (cuban presses): 10x3

Day 6

Deadlift w. pause 5 cm below knee:
3x1x100
3x1x115
3x1x135
2x2x145
1x3x150

Bench press:
6x1x65
6x5x85 - Easy

Deadlift vs heavy minibands (pulls at least 40 kilos at top):
3x1x60 + minibands
3x1x75 + minibands
3x1x95 + minibands
2x4x105 + minibands

Split squats: 5x5
GHR: 8x4
Lat muscles (rows): 5x10
Lat Muscles (PD): 8x6
TKE: 10x3
Powercurls: 8x4

Bw: day 1 and 2 was around 74,8-75,00. Day 5 and 6, i have weighed myself late night. 76,6-76,9 ish. Hope it gets under better control from next week off.

[RussianBear]

Prep. Period 2 - week 1

Day 1

Bench press in slingshot to 5 cm board:
3x1x80
3x1x100
5 cm board
2x1x120
Slingshot and 5 cm board
2x1x130
2x3x140

Squat:
5x1x95
5x1x110
5x1x130
3x1x130
7x1x130
4x1x130
8x1x130
2x1x130
5x1x130

Dmitrij Bench press:
5x1x65
4x1x80
3x1x90
3x4x105

Chest muscles: 8x4
Abs: Planks +40 kg. 45 sec.
BPA: 20x3
Cuban presses: 10x3

Day 3

Decifit deadlift:
3x1x95
3x1x115
2x4x135

Benchpress w. chains (38 kg.):
3x1x45 + chains
3x1x60 + chains
3x1x70 + chains
2x4x80 + chains

Deadlift from pins. Bar is approx. 5 cm below:
3x1x115
3x1x135
3x2x150
3x3x160

Lat muscles (rows): 6x10 - 45 sec. between sets.
Dips + 10 kg: 5x5
Goodmorning: 5x5

Day 5

Geared Bench press:
3x1x70
3x1x90
2x1x105
2x1x115
Gear on
2x1x135 - 7,5 cm board
2x1x140 - 5 cm board
2x2x145 - 2,5 cm board. felt off, so i stopped quickly.

Squat:
5x1x95
4x1x110
3x1x130
2x2x150
2x2x160 w. wraps

Dmitrij Bench press:
4x1x70
4x1x80
4x4x90

Chest muscles: 8x4
Abs: Planks +40 kg. 45 sec.
BPA: 20x3
External rotation: 10x3

Day 6

Deadlift off pins. Bar is approx. 5 cm below knee:
3x1x120
3x1x135
3x2x150
3x4x160

Incline shoulder press: 3x5
Delts: Laterals 12x4
GHR + 5 kg: 8x4
Lat muscles (pulldowns): 5x10
Lat muscles (rows): 8x6
Power Curls: 8x4
TKE: 10x3

The club I am part of have received a competition like weight. From the future of all BW, will be from this weight.
BW:
Day 5: 75,4
Day 6: 76,1

There will be major changes next week. Because of the club tournament I will have to Squat in full gear competition style since I'm the only one able to do so. Therefore next weeks squats at day 5 will be cut out. GM's will be moved to day 6 and all press exercises will be moved to day 5. Next week there will be not bench pressing in gear as well.