Big Benchas 3 Week Bench Press Shock Program (Week 3, Day 2)

Testing Week: FAIL

135/5, 135/5, 185/3, 225/1, 250/1, 260/1, 285/0

   Everything flew until the 285 attempt. Just can't seem to get it.

   Maybe it's just mental at this point. Don't know. 

Pin Press

225/8, 245/5, 250/5, 275/3, 290/2

Bench Press

225/5, 225/4

Eh. 

Deadlifts

Conventional Deadlifts

155/5, 155/5, 265/3, 335/3, 375/1, 425/1, 465/1, 405/3

     * Still feel pain in my upper left leg. I am going to shut down conventional deads for about 6 weeks. In the meantime, I'll heal up and use the trap bar.

Belt Squat Rows: 5 sets

Trap Bar Deadlifts

336/16 (tied 16RM), 466/6 (6RM)

     * No pain here.

Barbell Rows

175/8, 175/8, 175/8, 175/8

Banded Face Pulls: 100 reps

Squats

Squats

45/7, 45/7, 45/7, 135/5, 225/3, 275/2, 315/1

330/6 (6RM), 330/5, 340/5 (5RM)

   * Depth practice going well.

Accessories

   SSB Good Mornings: 155/10, 155/10, 155/10, 155/10 (I feel these in my abs more than anywhere else.)

   banded face pulls: 100 reps

   flat DB rows: 70's/8, 70's/8, 70's/8, 70's/8

   abs: 4 sets

   single arm lat PDs on knees: 3 sets

   ring rows: 3 sets

Big Benchas 3 Week Bench Press Shock Program (Week 3, Day 1)

Bench Press (competition pause)

  235/1, 235/1, 235/1, 235/1 (83%)

  240/1, 240/1, 240/1, 240/1 (85%)

  255/1, 255/1 (90%)

  Sling Shot: 280/1 (100%)

Accessory Work

  plate loaded row machine: 4 sets

  straight bar triceps pushdowns: 2 sets

  seated DB overhead triceps extensions: 2 sets

  T-Bar row machine: 4 sets

  seated row machine- pulley: 3 sets 

  banded face pulls: 100 reps

  curls: 3 sets

* We go for a new max on Saturday! 

Big Benchas 3 Week Bench Press Shock Program (Week 2, Day 2)

Bench Press (competition pause)

225/3, 225/3, 225/3 (80%)

240/2, 240/2 (85%)

255/1 (90%)

Accessories:

  * plate loaded shoulder press: 3 sets

  * plate loaded rows (wide grip): 3 sets

  * T-Bar rows: 6 sets

  * banded face pulls: 100 reps

  * straight bar triceps pushdowns: 2 sets

  * seated DB overhead triceps extensions: 3 sets

Light Deads & More Back

I've been feeling my left side a little bit, so I'm not going to squat this week and did a light deadlift session tonight.

Conventional Deadlifts

135/5, 135/5, 225/3, 315/2, 365/1

Trap Bar Deadlifts

246/5, 336/5, 426/3, 336/16 (16RM)

Banded Face Pulls: 100 reps

Barbell Rows

165/8, 175/8, 185/7, 195/7, 195/7

Single Arm Lat PD's (on knees): 4 sets

V-Ups: 3 sets

Back Work

Back Exercises:

   Banded Face Pulls: 100 reps

   Belt Squat Rows: 5 sets

   Lat PDs: 3 sets

   Flat DB Rows: 65's/9, 65's/9, 65's/9, 65's/9, 65's/9

   Barbell Holds against flat bench: 95, 115, 115, 115, 115, (each for a 15 count)

Supersets:

   DB Curls (30/10) & Planks 1:00 (3 sets)