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The Legend of Toothpick

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Fazc		...	29-08-2007 @ 12:28
Sports an extremely muscular arse. Member 38, 6253 posts	See, I like the idea of doing heavier doubles. For Olly doing numerous doubles at 110kg translates to around 80% or so of his max. Thats heavy enough to be useful. I do the same in my training, using 80% for back off sets of 3-5 reps. Originally posted by Rob...What sort of program would you have me do for my bench? Firstly, I'd have you go through your logs, all of them for a year or so and identify some trends. Then we'd look at weak points. You've already mentioned that your Overhead Presses are weak, despite that fact you train triceps at every given opportunity! So a few areas then: 1) Enough heavy Bench work 2) Back off work in the form of "speed" doubles at 80% or so. 3) Ensuring the 4 main areas are equally taken care of: Chest, Shoulders, Upper Back, Triceps. How you arrange all that, is where individuality and 'what works for you' comes into play. But remember we're all basically the same physiologically, so a few ground rules need to be in place before you start to personalise things.
Cuddles		...	29-08-2007 @ 12:40
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	In reality, what I did and what Faz is suggesting arent that different. I just did my speed work on a different day. But then I like to train my bench at least twice and often 3 times a week. My 'speed' day would involve the doubles (sometimes with bands too), heavy triceps (often boards) and then either dumbell shoulder press or dumbell bench. My 'heavy' day would involve heavy bench (often up to singles), heavy triceps and then the other dumbell exercise. Plus heavy upper back work of course. Just shows that there are a 101 ways to get it done. As long as the basics are right and the effort is solid, you cant really go wrong.
Rick		...	29-08-2007 @ 14:42
I am a bench-only guy Member 3, 10036 posts SQ 185, BP 175, DL 235 595.0 kgs @ 140kgs UnEq Administrator	Adam will tell you his best bench progress came while pressing heavy three times each week. Martin seems to do quite a bit of heavy work too.
Rob		...	29-08-2007 @ 21:11
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Post Edited: 30.08.2007 @ 09:02 AM 29th August, Bench, Adlington Warmup 5 mins Bench Paused 20 x 15 x 2 50 x 8 65 x 4 80 x 2 x 2 Behind Neck Strict Press 20 x 10 30 x 5 40 x 5 50 x 5 PB 55 x 1 57.5 x 1 PB Not much carry over from reps on these! Push Press 50 x 8 55 x 8 PB Abs Decline Crunch, Weighted Decline Crunch, Planks, Roman Chair Situp Back Extensions BW x 12 + 15lbs x 12 Hammer Curls Upto 35lbs x 10 Pretty quick session.
Thing		...	30-08-2007 @ 07:58
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	weldonr of the pb's
Rob		...	31-08-2007 @ 20:56
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	31st August, Bench, Adlington Warmup 5 mins Close Grip Bench 20 x 15 x 2 40 x 6 60 x 6 70 x 1 80 x 1 90 x 1 95 x 1 80 x 5 Very happy with these, 100 is my PB on them and there was a wee bit more there. 2 Board Press 80 x 5 90 x 3 100 x 2 Foam 1 Board Press 90 x 1 x 3 Focusing on speed. Face Pulls 7.5 x 15 x 4 Lying Dumbell Extensions 15lbs x 15 20lbs x 15 x 2 Finished with some cuban rotations 20x8x2, very happy with tonight.
Rob		...	31-08-2007 @ 21:27
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	.... What follows is a summary of my benching over the time I've been doing my training logs, Faz prompted me to look at it and it was an interesting read. I have read through my log a few times in the past but taking notes and analysing it all a bit is definitely under-rated! July, August 2006 Pull-Ups, Rows were getting a lot of priority - even done before bench. Bench was 5 triples, then 5 singles followed by 5 triples, linear progression, followed by normal grip 4 boards no set method just working to PBs each time. Other day was DE Bench (10 doubbles paused) and NG 2 board 5x5 followed by 3x3. 6th August 92.5 1RM. Third day was overhead, strict press, chins, rear delts. Shoulders were getting beat up towards the end of this, though I did the 25 rep 5 day squats in a row Bill Star thing for hamstring rehab. September 2006 Began seated shoudler DB press. Stopped third shoulder day. DE went to NG 4 board. 100 bench on 26th September much quicker than I thought it was. Bodyweight went up 4-5 kilos in a month. October, November 2006 Ill, groin injury, started doing shoulder dumbells standing up. 20th - started Russian Bench routine. 3 times a week lots of work at 80% 1RM. Did 4 boards on one day. Went to standing military press. Still doing chins face pulls and rows. 4 board strength went up quite a lot in this phase 28th November 105 bench PB, not a real grinder either. Doing barbell cubans at this point, shoulders in good nick. December 2006 Linear singles followed by 5x5 program. Strength was going up quite nicely. Made easy 5x5 PB. Threw in dumbell floor press. DE day triples, more volume and reps on 4 boards after this. Trained at Adlington a few times over Christmas for first time, had a bad left lat/shoulder strain over these two weeks. Didn't finish bench routine as a result. 4 board went well though some nice rep PBs, culminated in lifting more on it than Olly first session back in Sugden after Christmas. January 2007 Started Russian routine again, everything 2.5kg higher than in November. f**ked about with light power jerks. No direct shoulder work. Still doing 4 boards once a week and started doing dumbell bench, made good progress on them. Nailed 5x5 PB at end of month. February 2007 Still no direct shoulder work. Rowing and doing pushdowns, skulls. Start making some rep PBs. Dumbell chest press going very strong. Ended up on 40 5x5. Nail an easy 4 board PB. Changed form quite markedly - much lower down the chest. Seemed to work well but had problems controlling heavier stuff. Nailed 100 for 3 touch and go doubles. Did one session that included some high rep MP. March 2007 Switching most work to Adlington. Nailed massive 4 board rep PBs at start of month. Missed 110 at Sugden. Hit 135 off 4 board, big PB. Did some smith shoulder press. Close grips for first time, did 100 for 1. Still doing chest dumbells but progress slacked off a bit, later on in workout. Bodyweight about 101-103. Starting to squat heavy again so starting to go up fast. Started doing paused doubles and 2 boards. Changed form on Alans advice - bar not so low on descent. 120 off 2 block. Only pressing once a week most of this month. Form feeling very solid, probably good few tips from Alan. April 2007 Started doing a second pressing day, military press followed by rack lockouts. Shoulder strength was better than last time, despite no work on it in ages. 11th April hit easy 105 paused, missed 107.5. 110 touch and go - probably strength for more on a better day. Left elbow started hurting, put it down to the heavy squats maybe it was the lock-outs too. Wound down benching for the comp. End of April - competition, 92.5, 100f, 100 - strength for more technique error cost me. Probably could have done 105 on day but didn't prepare well. May 2007 Started diet. Started doing much higher reps. Added Push press, dumbell bench still there. Started doing some work with bands, after the normal benching. Added in seated dumbell press middle of month. Getting rep PBs on bench and close grips, felt alright was at 100 kilos by end of month - down from 107 in April. No lat work due to injury. June 2007 Mid-June diet starting to hit in, feeling weaker less energy. Too many assistance exercises with not enough weight, in bodybuilding mindframe. Added in BN Press. Didn't do hardly any benching last few weeks of month, had strongman trip, missed a session or two, went dead light at training camp. Did a tough 90k paused single before I left holiday. Weight about 94. No lat work due to injury. July 2007 Back in gym on 11th. Doing paused triples on bench and paused singles. Added CG 2 board with band. Still doing BN press. Started doing BN PP and a DE day, with close grips and some other low stress tricep assistance. Dumbell extension usually. Bodyweight about 90. No lat work due to injury. August 2007 Started eating more. Fairly solid 92.5 at end of month. Bodyweight still about 90. Tricep strength feeling better. Not feeling good off chest and weights feeling heavy, hard to control on way down. 95 close grip at end of month, felt good. No lat work due to injury. Conclusions Frequency, higher volume spells on boards, shoulder work look most obviously important. Doesn't look like bodyweight gains helped that much apart from first few months. Dumbells for some speed off chest were probably a good idea. Need lat work for stability, just got to wait till its rehabbed though.
Boar		...	31-08-2007 @ 21:36
Nothing left in the tank. Member 5, 25579 posts Administrator	great write up rob !! good sesh and awayyyyy!!!!
Fazc		...	31-08-2007 @ 23:40
Sports an extremely muscular arse. Member 38, 6253 posts	Nice one, and shows the value of good log keeping too!
EDCLARKE		...	01-09-2007 @ 09:12
not particularly well educated Member 85, 10991 posts SQ 170, BP 130, DL 260 560.0 kgs @ 90kgs UnEq	realy interesting to see it summerised like that you must be pretty pleased to only have lost 10k on your bench despite loosing 17k in weight!
Hayden		...	01-09-2007 @ 12:32
memories , like the corners of my mind .... Member 49, 2298 posts SQ 200, BP 132.5, DL 220 552.5 kgs @ 123kgs UnEq	pinch punch first of the month, no returns WOOO
Rick		...	01-09-2007 @ 13:15
I am a bench-only guy Member 3, 10036 posts SQ 185, BP 175, DL 235 595.0 kgs @ 140kgs UnEq Administrator	LOL. It's always nice to have kids around .
Tony		...	01-09-2007 @ 13:29
Is partial to the odd bender. Member 6, 10239 posts SQ 280, BP 192.5, DL 317.5 790.0 kgs @ 102kgs Eq	Have a good holiday Rob.
Rob		...	01-09-2007 @ 17:29
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Post Edited: 13.09.2007 @ 17:59 PM 1st September, Deadlift, Adlington Warmup 5 mins Single Leg RDL 15lbs x 8 x 2 Deadlifts 50 x 6 x 2 90 x 5 120 x 3 150 x 8 x 2 PB Not bad, more there on the first set but the second was getting close to limits. Pulled 5 days ago so thought best to forget the third. Squats Suit bottoms 65 x 5 x 2 85 x 3 100 x 3 Straps up 120 x 2 Widened my stance quite significantly, seemed to suit the suit better. It's a very loose suit I can make depth easily without weight with straps down - really felt uncomfortable with them up though, video will show.. Felt very secure groin/hip wise, if nothing flares up over the next day or two looks like it will be suit bottom squats for a while!! Platform SLDL 70 x 10 x 3 Pullthroughs Blue band x 20 x 2 Decline Crunch BW x 10 BW + 15lbs x 10, + 25lbs x 10 x 2 Doesn't look that much on paper but I was shattered by the end of it. That's it now for best part of two weeks, off to the US of A tomorrow morning. Vid will appear later..
Rob		...	01-09-2007 @ 17:32
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Thanks Jonny mate, see you when I get back for some lifting with Neil all things going well! Cheers Faz, I will go through them and summarize each month for all the lifts at some point - when they get over 60 pages long you just end lost in all the bulls**t Eddie boy, yea I feel much more positive about the whole gig now - I think my body has got used to being at this weight and it seems to suit it so far. Hayden, you're a dick and I don't have a clue what that means. Rick, I love you. Tony, I love you too.

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