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  • Day 9: Felt strong so I decided to press, some...

    Day 9:
    Felt strong so I decided to press, some good lifts:
    120 kg x 5, 110 kg x 3 sets x 6 reps bench press
    OHP 60 kg x 5, 50 kg x 5 x 2
    Pull ups: 3 x 8
    Rest was accessories and light lifts....
  • Day 8-10 Will train back for the most part to...

    Day 8-10
    Will train back for the most part to rest my joints.
    Day 11: going to start pressing again.
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    Good luck hope it goes well.

    Good luck hope it goes well.
  • Thank you! I'm trying to keep this pace for a...

    Thank you!
    I'm trying to keep this pace for a year and see the results brother.. :-)
  • Day 7: Bench press: 120 kg x 2, 100 x 5 reps x 4...

    Day 7:
    Bench press: 120 kg x 2, 100 x 5 reps x 4 sets and 100 x 7 reps x 1 set
    Dumbbell press: 32 kg x 10 reps x 3 sets
    Pull ups 5x5
    Lat pulldown 3 sets
    Bicep curls 17.5 kg x 5 reps x 3 sets...
  • The larsen press came after the 140 kg bench :-)....

    The larsen press came after the 140 kg bench :-).
    Day 6:
    Daily max bench: 142.5xfail (spotter grabbed the bar I would have finished it myself but it was a grindy rep)
    Bench back off: 100 kg x 10...
  • Thank you. I saw a big initial spike in gains but...

    Thank you. I saw a big initial spike in gains but now I'm a bit sore and achy, I will lower the intensity the upcoming workouts and then raise it after 2-3 workouts. :)
  • Day 5: Incline bench press: 70 kg x 3 x 5, 90 kg...

    Day 5:
    Incline bench press: 70 kg x 3 x 5, 90 kg x 1 x 3
    Dumbbell bench press: 48 kgx6
    Flat bench: 100 kg x 12, 90 kg x 8 feet up, 60 kg x 20 feet up
    Cable flyes 3 sets
    Lat pulldown 3 sets 6...
  • Thank you so much brother, means alot! (Spot...

    Thank you so much brother, means alot!
    (Spot reserved for day 4, will workout when I'm at the gym :])
    Day 4:
    Incline 90x3x3, 80x4 and 60x6(?)
    Feet up bench 60x12x3
    Bodyweight dips: 3x12...
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    Good luck with the meet prep

    Good luck with the meet prep
  • Day 3: Daily max bench: 140 kg x 1 rep Larsen...

    Day 3:
    Daily max bench: 140 kg x 1 rep
    Larsen bench : 130 kg x 1 rep, 100 kg x 8 reps
    Regular bench: 60 kg x 20 reps
    Barbell curls: 50 kg x 3 x 3
    Incline dumbbell bench: 22 kg x 15 reps x 3 sets...
  • Day 2: Daily max bench: 130 kg x 2 reps Back...

    Day 2:
    Daily max bench: 130 kg x 2 reps
    Back off sets: Wide grip larsen press 100 kg x 5 and 60 kg x 12 x 2 sets
    Hex press 18 kg x 3 x 12 reps
    Cuban press 11 kg x 3 x 8 reps
    Upright rows with...
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    You're cutting in a nice pace which means it'll...

    You're cutting in a nice pace which means it'll take a little bit longer to notice big results. When you're cutting too fast you notice your face getting really slim quickly, I don't recommend this...
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    Not sure what your goals are. If you want to get...

    Not sure what your goals are. If you want to get bigger and leaner I would say gain muscle till winter and then cut.
    Train hard with heavy weights.
    2500 cals daily is good for a body recomp.
    I...
  • Deep bodyweight squats, I meant more like getting...

    Deep bodyweight squats, I meant more like getting yourself limber.
    Google "3rd world squat".
  • Plate by plate, some quarters and 1/2's. 45, 135,...

    Plate by plate, some quarters and 1/2's. 45, 135, 225, 315 and then add a bit slower after maybe 350?
    Also very important to warm up inner thighs and get yourself limber.
  • Hey thanks man! It's benching daily with...

    Hey thanks man! It's benching daily with accessories lol. Saw your thread aswell, good job.
    My usual workout look like this:
    Bench: 5 sets, 1 max and 4 back offs.
    Bench accessories 2 exercises...
  • Day 1: Daily max bench: 125 kg x 1 x 1 Feet up...

    Day 1:
    Daily max bench: 125 kg x 1 x 1
    Feet up bench: 110 kg x 3 x 2.
    -Burn out set: 100 kg x 8.
    Cable flies x 3 x8
    Cuban presses 11 kg x 3 x 8
    Pull ups: 5x5
    Leg extensions x 3 x 10
    Abductor:...
  • StrongCopeITT:s training journal - 1 year

    1 year of bench training
    Starting stats:
    Bench 135 kg x 1 touch and go
    Body weight: 85 kg
  • Results 1 to 19 of 19