The Long Road to a Respectable Bench
| JackRevans |  | ... | 13-11-2014 @ 21:34 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | Post Edited: 13.11.2014 @ 21:36 PM by JackRevans JonA81 said: Fixed fite me at middle earth neck beard edit: also good graft as usual Matt | ||
| EllD90 | | ... | 13-11-2014 @ 22:10 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | What bench program are you doing sir? | ||
| MattDeaconSmith | | ... | 13-11-2014 @ 22:21 |
 Member 5574, 236 posts SQ 252.5, BP 150, DL 320722.5 kgs @ 98kgs UnEq | JackRevans said: edit: also good graft as usual Matt Cheers, seems to be going good at the moment | ||
| MattDeaconSmith | | ... | 13-11-2014 @ 22:24 |
Member 5574, 236 posts SQ 252.5, BP 150, DL 320722.5 kgs @ 98kgs UnEq | EllD90 said:What bench program are you doing sir? All my programming is of my own design. basically benching 3 times per week, light medium heavy. light: 60-70%, 3-6reps per set, 18-30 total reps medium: 70-80%, 3-6reps per set, 12-24 total reps heavy: 80-90%, 2-4reps per set, 10-20 total reps | ||
| MattDeaconSmith | | ... | 14-11-2014 @ 21:51 |
Member 5574, 236 posts SQ 252.5, BP 150, DL 320722.5 kgs @ 98kgs UnEq | MDS 2014.10.06-2014.12.07 Week 6 Friday SQUAT Squat 195x4 195x4 195x4 195x4 Pause Squat 190x2 195x2 200x2 Front Squat 70x3 110x3 130x2 110x3 Paused High Bar Super Slow Eccentric Bunch of work with 70kg, trying to get a pump. Stretching Circuit 4 weeks out from doing my mock meet now, very happy with how the pause squats went this cycle but will be dropping them from now to focus on my last 2 heavy sessions at 200 and 207.5. | ||
| MattDeaconSmith | | ... | 15-11-2014 @ 17:04 |
Member 5574, 236 posts SQ 252.5, BP 150, DL 320722.5 kgs @ 98kgs UnEq | Post Edited: 15.11.2014 @ 17:04 PM by MattDeaconSmith MDS 2014.10.06-2014.12.07Week 6 Saturday BENCH Rotator Cuff Warm Up Bench 97.5x6 97.5x6 97.5x6 97.5x6 97.5x6 Military Press 40x8 50x5 60x3 70xf (dafuq) 60x3 Seated DB Shoulder Press 15x10 15x10 15x10 20x10 20x10 20x10 Shrugs 100x10 100x10 100x10 100x10 100x10 Face Pulls & Lateral/Rear Delt Raise Superset Bunch of Stuff Stretching Circuit Bench felt really strong today but shoulders felt weak as s**t, need to start putting more effort into my shoulder days. | ||
| Motorbiker | | ... | 15-11-2014 @ 18:19 |
 Member 4115, 1247 posts SQ 195, BP 140, DL 220555.0 kgs @ 82.5kgs UnEq | Nice overhead press Matt. Brb going to go congratulate Owen on his conventional deadlift. | ||
| MattDeaconSmith | | ... | 15-11-2014 @ 19:24 |
Member 5574, 236 posts SQ 252.5, BP 150, DL 320722.5 kgs @ 98kgs UnEq | I'm just going to go back to seated..... | ||
| MattDeaconSmith | | ... | 16-11-2014 @ 18:33 |
Member 5574, 236 posts SQ 252.5, BP 150, DL 320722.5 kgs @ 98kgs UnEq | Post Edited: 16.11.2014 @ 18:42 PM by MattDeaconSmith MDS 2014.10.06-2014.12.07Week 6 Sunday DEADLIFT Deadlift (Beltless) 225x4 225x4 225x4 Block Deadlift 18" (Beltless) 190x2 230xf My ass is in pieces today after the squatting friday, not too worried though as will start to go into my DL sessions fresher from now. RDL 110x8 110x8 110x8 These were hard as f**k, need to work on this. Yates Row 110x8 110x8 110x8 Close Grip Pulldown 50x10 50x10 50x10 Close Grip Seated Cable Row 50x10 50x10 50x10 Random box jumping, need a higher ceiling in my gym.... Stretching Circuit Hard session but looking forward to hitting some bigger weights in the next few weeks. Can't wait to get a belt back on for deads. | ||
| MattDeaconSmith | | ... | 17-11-2014 @ 20:03 |
Member 5574, 236 posts SQ 252.5, BP 150, DL 320722.5 kgs @ 98kgs UnEq | MDS 2014.10.06-2014.12.07 Week 7 Monday BENCH Rotator Cuff Warm Up Bench 110x6 110x6 110x6 110x6 Spoto Press 110x3 117.5x5 117.5x5 Left it there as wouldn't have made a third set, next week... Close Grip Bench Press 100x8 100x8 100x8 Arms & Face Pulls Lots & lots, may start upping the resistance next time. Stretching Circuit | ||
| MattDeaconSmith | | ... | 18-11-2014 @ 21:12 |
Member 5574, 236 posts SQ 252.5, BP 150, DL 320722.5 kgs @ 98kgs UnEq | MDS 2014.10.06-2014.12.07 Week 7 Tuesday SQUAT Squat 157.5x6 157.5x6 157.5x6 After being woken up at 4am due to unforeseen circumstances and spending the day at a conference in London I was absolutely knackered, just got in, hit the minimum volume I was happy to do and got out again. Stretching Circuit | ||
| MattDeaconSmith | | ... | 19-11-2014 @ 23:03 |
Member 5574, 236 posts SQ 252.5, BP 150, DL 320722.5 kgs @ 98kgs UnEq | MDS 2014.10.06-2014.12.07 Week 7 Wednesday DEADLIFT Deadlift (Beltless) 250x4 PR 250x3 250x3 Best previously was a single triple at 250 so this is both a rep and volume PR. Probably had an easy rep in the tank on the first 2 sets and a grinder left on the 3rd. Really happy with this after a crappy day at work and expecting 250 to be glued to the floor. RDL 120x8 120x8 120x8 Yates Row 120x8 120x8 120x8 Close Grip Pulldown 60x10 60x10 60x10 Close Grip Cable Row 60x10 60x10 60x10 Stretching Circuit | ||
| MattDeaconSmith | | ... | 20-11-2014 @ 00:09 |
Member 5574, 236 posts SQ 252.5, BP 150, DL 320722.5 kgs @ 98kgs UnEq | Post Edited: 20.11.2014 @ 00:10 AM by MattDeaconSmith h | ||
| MattDeaconSmith | | ... | 20-11-2014 @ 21:13 |
Member 5574, 236 posts SQ 252.5, BP 150, DL 320722.5 kgs @ 98kgs UnEq | MDS 2014.10.06-2014.12.07 Week 7 Thursday BENCH Rotator Cuff Warm Up Bench 125x4 125x4 125x4 125x4 125x4 Not moving as fast as I would have liked but the volume of back work yesterday was definitely having an impact. 4 Second Pause Bench 117.5x3 117.5x3 4th rep wasn't there on these sets. both are new PR triples but i'll go at this weight again next week. Bench w/ Blue Slingshot 125x6 125x6 125x6 125x6 Happy to get this volume in. Arms & Face Pulls Started increasing the resistance, working well. Stretching Circuit | ||
| MattDeaconSmith | | ... | 24-11-2014 @ 00:00 |
Member 5574, 236 posts SQ 252.5, BP 150, DL 320722.5 kgs @ 98kgs UnEq | MDS 2014.10.06-2014.12.07 Week 7 Friday SQUAT Squat 180x6 180x6 180x6 Front Squat 60x3 100x3 140x1 160x1 felt really good so decided to try 180, which I missed. Reckon it'll be there soon just need to work on positioning. Stretching Circuit | ||
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