Neil's Journal

yeah time is an issue for me but its a good issue as it means i get more tome with my little boy

well i hop eusing the same method that Oxman (Dave) uses that i will get it up to a good strict weight, th ebonus side is that i also get to work on the clean at the same time.

10/07/13

Bench 5/3/1 -
Bar x 3
70 x 3
90 x 3
110 x 3
Working
130 x 5
145 x 3
160 x 6
Bench ox method
170 x 1
170 x 1
170 x 1
170 x 1
170 x 1
170 x 1
170 x 1
170 x 1
170 x 1
170 x 1
Overload with red mini band
180 x 3
190 x 2
Back off sets
130 x 10
130 x 10

Side bends
25kg x 5 x 10 each side no break between sets

Captains of crush - grip work
Number 3 with right under 1cm now to close it
Number 1 x 10 each hand
Number 1.5 x 10 each hand
Number 2 x 5 each hand
Number 2.5 x 2 each hand
Number 3 x 5 partial closes each hand

Comments
Benchathon tonight, pleased with the 5/3/1 reps and introduced the Ox method so started at 170 and got on good, by the end I still felt strong and could do more, so overload with the red mini bands (like a slingshot) 180c3 felt fine and 190x2 felt good too, think over the next couple of months things should get back to a 200 territory in the bench again.

Going to add their method to the Deadlift day and squat day but initially I'll alternate them each week so that I can get use to the extra volume again.

Overall very pleased we how things are going and looking for award to Deadlift and some stones at the weekend.

Some strong pressing still big lad, and that grip, would nae want them mitts round me neck

Cheers loon, and the grip has surprised me as I haven't been training it. Or it's just a case that the steel on the grippers are less springy

Haha i bet, ever tried the heavy grips grippers? im wondering how the compare to the CoC

Quality benching big guy, serious grip as well, closing the 2.5 coc is pretty damned impressive.

Is that the strength shop ones? If so I have wondered about them too

Cheers loon, just hope my grip on farmers is still ok when I get back to competing.

wow that's some graft on the bench mate. Nice

Dont think so mate, i got a set a year or 2 a go, they are rated from 100-300 think they do a 350 too, ive not got as great grip but nearly managed the 300, think the CoC are a lot tougher but not had the chance to try them

Feckin awesoem benching sesh there pal! 200 will only be a couple of weeks away!!!

Cheers Paddy, John - i think the 200 will be at least 2 months away.

Sluggy - you keen anyone around you who has any?

Awesome benching, the Ox method scares me every time I see it.

I'm sure you'll get the #3 very soon but that last cm is pain in the arse. Have you got any plans to cert? Also have you tried the #3.5?

Awesome benching mate, mixing 531 and my method is something i'm toying with myself. Your bench is awesome mate, really is.

cheers loon, not got any plans to get certified on the captains of crush as i need a offical i think to verify the acheivement and living on a Island in the north sea i think the nearest one is in the south of scotland.