Road to Junior Bench Press World Record (81kg class) and 1500lb Total

[Hardlifter9]

After a day off yesterday, took my supplements.. and thought with this free workout sample (superdrive) I'd be on top of my game (250mg caffeine apparently). Felt nothing at all lol. Anyway..

Main Lifts

Deadlifts

135x7
225x5
315x3
365x3
405x2
455x1
500x1
465x2 - couldn't get 3rd rep up
465x3 - new 3RM
465x2 - failed 3rd

Squats

45x6
135x6
225x5 - deep
315x3 - deep
365x1 - deep

Assistance Lifts

Good Mornings: 135x5 x2 sets
Glute Ham Raises: 2x6
Ab Roller: 2x6
Jump Squats: 2x5

Finished with few minutes cardio/stretches.

[Hardlifter9]

So even 200mg caffeine isn't getting me going.. either that or my carb intake is too low. Probably the second.

Main Lifts

Bench Press

45x8
135x7
185x6
225x5
275x4
325x5
330x5
335x4 + 1 assisted
335x5
335x4 + 1/2

(everything from here on was done with heels flat on the ground and with a pause)

335x2 - spotter slightly touched it on 2nd rep
340x1 + 1 assisted
275x4 - 3 second pause
275x5 - 3 second pause
245x8 - just over a 1 second pause

Assistance Work

DB Curls: 2 sets
Tricep Extensions: 2x8 (heavy - full rack)
Chin ups: 20 reps superset w/ preacher curls (full ROM 8 reps medium weight)

As expected, my back and hamstrings were completely sore from yesterday, making it impressive that I even got 335x5 on bench. However, 340 paused with heels on the ground felt way too hard making me guess that it was a combination of fatigue from yesterday, the previous sets, a minor technique issue and just the fact that having your heels on the ground sucks.

[Hardlifter9]

Day off yesterday and still came in with a sore lower back... which made things much tougher. Anyhow.

Main Lifts

Squat

45x6
135x6
225x5
315x3
365x2
405x1
425x1
415x1
395x1
345x5

Assistance Lifts

Bench Press (technique work): 4 sets of 3-5 reps with 135 and 2 sets of 1-3 reps with 225
Hex Bar Deadlifts: 1x8/1x5 - explosive
Lat Pulldown: 1x7 (heavy) superset w/ DB rows (5 reps heavy each arm)

At home, did a little cardio and some resistance band exercises for my upper body and little bit legs. Stretched as well.

[Hardlifter9]

Rest day today. Stretched out quite a bit.

[Hardlifter9]

Main Lifts

Bench Press (heels flat on the ground/paused reps - much more difficult)

45x6
135x6
185x5
225x3
275x3
325x2
345x1
355x1
365x1
370x 1/2
370x1
370x 1/2
370x 1/2

(on the toes/touch n go)

355x2
355x2 + 1/2 (too fatigued for the 3rd rep)
315x7 + 1 assisted

Bench Lockouts

315x2
365x2
405x0
405x1
405x 1/2

Squats

BW x6
135x6
225x4
315x3
365x1
385x1

Assistance Lifts

Skull Crushers: 1x10 light / 2x7-8 heavy
3x Tricep Extensions (8-10 reps) superset w/ Lat Pulldown Close Grip (7-8 reps)
3x8 Tricep Extensions (different grip) superset w/ DB Curls 3x8
Machine Tricep Extensions 3x8-10
Preacher Curls: 2x8-10

[Hardlifter9]

Day off yesterday and hit deadlifts today.

Main Lifts

Deadlifts

45x6
135x5
225x5
315x3
365x2
405x1
455x1
485x1
510x0
510x1
465x2

Deficit Deadlifts

405x3
405x3

Deficit Deadlifts w/ shoes on - explosive

315x2
315x2
225x2 - snatch grip

Assistance Lifts

Glute Ham Raises: 2x7
Leg Extensions: 2x8

[Hardlifter9]

Main Lifts

Bench Press

45x8
135x6
185x6
225x4
255x3 - w/ slingshot
275x2
325x3
345x3
355x1 + 1 assist

(slingshot on)

365x4
405x1
415x1
435x 1/2 - 1 (spotter gave me a tiny boost but not much)
385x3

355x2 + 1/2 (regular without slingshot)
335x7 + 1 assisted rep w/ slingshot

Close Grip Bench

275x3 - 3 second pause
245x3 - 5 second pause

Assistance Lifts

5x8 Biceps (DB curl/preacher curl)
2x12-15 Tricep Extensions

[Hardlifter9]

After a day off yesterday...

Main Lifts

Squats

135x7
225x5
315x3
365x2
405x1
445x1 - bit above parallel
405x1
365x3
355x3

Assistance Lifts

2x Giant Sets (Lat Pulldown 8 reps + Pull Ups 8-10 reps + DB Curls 8 reps)
Superset: Vertical Row + Horizontal Row (8 reps/8 reps) + Preacher Curls (2x8)
Squat Jumps: 2x4

[Hardlifter9]

Day off yesterday and benched today along with some speed work for squats.

Main Lifts

Bench Press - heels flat on the ground/paused reps

45x15
135x7
185x6
225x5
275x3
325x2
345x1
365x1
405x 1/2 - w/ slingshot
405x1 - w/ slingshot
385x2 - w/ slingshot
370x3 - slingshot

(touch n go/on toes)

355x2 + 1/2 (small balance issue on the 3rd rep cost me it)
340x3
315x11 - slingshot
315x7 + 1 assisted

Speed Squats w/ bands (below parallel)

135x5
225x1 x6 sets
(Jump Squats 1x4 at the end)

Assistance Lifts

Skull Crushers: 1x10 medium + 1x8 heavy
Biceps: 6 sets (curl variations)
Tricep Extensions: 2x10 + 2x12-15 tricep dips
Tricep Extensions (machine): 2x8-10 heavy
Forearm Curls: 1x8 + 1x10 (dropset)
Leg Extensions: 1x10/1x8/1x10


Pretty good workout today. Looking forward to deloading next week for my meet on the 8th.

[Hardlifter9]

Hit Deads today after a day off yesterday.

Main Lifts

Deadlifts

45x5
135x7
225x5
315x3
365x2
401x1
455x1
475x1
500x1
515x0
515x0

(don't really like the new bars in the gym for deadlifts or for bench, just not rough enough to get the perfect grip on it, and for deadlifts that means less confidence and explosiveness off the ground, which ultimately cost me the lift)

Rack Pulls

500x1 + 3 mini reps
455x5

Assistance Lifts

Hamstring Curls (single leg): 2x8-10
Back Extensions: 5x6-10 (2 sets medium/2 sets heavy/1 set medium)
Glute Kickbacks: 1x8-10

Finished off with a bit of cardio, stretching and foam rolling.

[Hardlifter9]

Main Lifts

Bench Press

135x8
185x6
225x5
275x3 (paused/ with commands)
325x3
350x3
355x3
355x2

(slingshot on)

385x3
395x2 + 1
395x3 + 1
405x3

(slingshot off)

335x3
315x3 (w/ pause)

Assistance Lifts

DB Tricep Extension: 1x8
DB Curls: 2x8
Dips: 3x12-15
Pull Ups: 2x10
Tricep Extensions (Cable): 2x10

[Hardlifter9]

Day off yesterday and hit my last high intensity session before the meet next saturday.

Main Lifts

Squats

BW x6
45x6
135x8
225x5
315x3
365x2
405x1
405x1
405x1
405x1
375x1
355x5
355x4

Assistance Lifts

Rack Pulls: 405x2 + 405x1 *felt a bit of a strain in the left side of my lats, stopped it here*
Leg Extensions: 3x8
Leg Curls: 1x15
Glute Kickbacks: 1x10-12
Biceps: 5x10
Tricep Extensions: 1x10
Tricep Dips: 2x15
Lateral Raises: 1x6

[Hardlifter9]

Benched today after my day off yesterday. My lat wasn't bothering me thankfully. 4 days out from the meet!

Main Lifts

Bench Press

45x6
135x8
185x6
225x5
275x3
315x3
335x3
355x1 - paused
355x1 - paused

Assistance Lifts (all low intensity)

Tricep Extensions: 2x6
Tricep Dips: 2x8
Biceps: 6x8
Flys: 2x5
Lateral Raises: 2x6

Did lots of foam rolling on my lat for the small strain.

[BPP]

subbed, strong liftin bro

[Hardlifter9]

subbed, strong liftin bro

thanks brah

[Hardlifter9]

So last 2 days, just did some really light lifting, squats/deads/bench with just the bar. Lots of stretches, foam rolling and also did some curls Meet tomorrow.

[budreiser2]

Good luck at your meet

[Hardlifter9]

Despite straining my lat 6 days out, the meet went well! Hit a conservative 410 squat, 375 bench press (heels flat), and a 525 deadlift PR. All IPF regulations. Will post videos later hopefully. Weighed in at 175.5lbs, giving me a wilks score of 406. My squat definitely could have been a 425... maybe even 430.

Next meet 11 weeks from now by CPF-WPC standards (on the toes benching permitted), realistic goal (once I run smolov jr. twice for squats and likely once for bench) is a 400 bench press, 550 deadlift and a 450 squat, weighing in around 178 or so.

[Hardlifter9]

Hit it back today with some squats.

Main Lifts

Squats

45x8
135x6
225x4
315x2

225x2 x3 speed reps

405x1

225x2x2 - speed reps

Assistance Lifts

Leg Extensions: 2x10
Leg curls: 1x8
Hip abductor/adductors: 2x10
Weighted Sit ups: 2x10

[Hardlifter9]

Main Lifts

Bench Press

135x8
185x6
225x4
275x3
325x2
345x1
365x1
375x1
385x1

(slingshot on)

405x1
425x1
435x0
405x2 + 1
405x3

(slingshot off)

335x4 x2

Assistance Lifts

Skull Crushers: 3x8-10
Biceps: 5 sets
Lat Pulldown + Row superset (8 reps/6 reps) x2 sets
Tricep Extension: 2x8

[Hardlifter9]

Day off yesterday... hit it hard today and ended up with 3 cuts on my hands. (cold dry weather...)

Main Lifts

[u]Deadlift[/b]

135x7
225x5
315x2
365x2
405x2
455x2
500x1
475x2
480x1

Incline Bench Press

45x10
135x8
185x8
225x5
275x5
315x3
315x3

Assistance Lifts

Rows: 1x10 + 2x10 heavy
Squat Jumps: 3x3
Pull Ups: 2x12
Back Extensions: 3x10
Biceps: 3x10
Tricep Extensions: 3x10
Leg Curls: 1x10
Leg Extensions: 3x10
Standing Calf Raises: 3x8

[Hardlifter9]

Yesterday's workout:

Main Lifts

Bench Press

135x8
185x6
225x5
275x5
325x5
335x4
365x5 - w/ slingshot
375x5 w/ slingshot
315x3 - paused

Assistance Lifts

DB Curls: 3x8-10
Tricep Extensions (machine): 3x8-10
Overhead Tricep Extensions: 2x12

[BigStewTheJew]

Shall start following

[Hardlifter9]

Shall start following

good to have another big bencher onboard, you got a journal too?

[Hardlifter9]

Day 1 of smolov mesocycle today... damn having not hit the 5+ rep range on squats for a long time made me feel it hard.

Main Lifts

Squat

45x10
135x8
225x6
285x9
285x9
285x9
285x10

Did 3 quick sets of preacher curls and 1 set of chin ups to finish off.

[BigStewTheJew]

good to have another big bencher onboard, you got a journal too?

Lolzie no I do not

[Hardlifter9]

Lolzie no I do not

What do you follow bro? In terms of routine

[Hardlifter9]

After a day off yesterday continued with Smolov today. Damn my legs are brutally sore.

Main Lifts

[u]Squats[/b]

45x8
135x8
225x6
305x7
305x7
305x7
305x7
305x7

Incline Bench

45x10
135x10
185x8
225x6
275x5
315x3
315x3

Assistance Lifts

DB Curls: 2x8
Pull Ups: 2x10
Tricep Extensions: 3x8-10

[BPP]

dat skwaatin doe

gjdm

[Hardlifter9]

dat skwaatin doe

gjdm

thanks brah

would re-rep but already repped you