Samurai, Without Ever Having Felt Sorry For Itself

[Samraiwise]

And now, the conclusion....



Samurai Break: bench press failure130kg(286lb)
*update Oct 28, 2007.
*the previous record 120kg(264lb), Sep 30, 2007.
*My goal : 136kg(300lb) by the end of November

Yesterday, just before the workout, I received a package, the new 15kg(33lb) plates I had ordered. *20kg(44lb)s had been sold out.
I wanted a chance to use them but I was in the middle of deloading, so I created one. *grin*

Silly, I knew but I couldn't resist!!

[Samraiwise]

10-29-2007 Mon
35min EB day 3
* kg(lbs) ♠=not good

Dead Lift
65(143) x 10 *cut

Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
97(214) x 5
97(214) x 4 ♠
97(214) x 4

Partial Btm3rd
90(198) x 5
Partial Top3rd
90(198) x 4

Weighted Chin-up
+15(33) x 5
+25(55) x 5
+35(77) x 8
+35(77) x 6
+35(77) x 6

Cable Crunch
55(121) x 20

*21th workout this month
*deloading Day 3

See my past training log since July 2006



The 3rd day of Everyday B&Chin and the 21st workout this month. It was a very quiet, calm, serene, uneventful, peaceful, unexciting and mature workout.
I cut short warming up DL set. It was thoughtful of my sciatica to become finally quiet before main sets in the bench press, which was singing loudly all along during an hour ride on the crowded commuter train on my way home.

Working out itself wasn't that bad, except for the 2nd working set of bench. But....initial stages of deloading sucks (as always). All the excitement of yesterday was gone, no groaning, no panting and no nothing!! It's sooo boring! But I have to continue this because I know I'm not ready yet. Oops, stop whining, Kaz!!

[justtryn]

And now, the conclusion....

Bummer, man. At least you got it un-racked! That's a lot more than most could do... I was cheering for you though.

[MacGyverDel]

[Yesterday, just before the workout, I received a package, the new 15kg(33lb) plates I had ordered. *20kg(44lb)s had been sold out.
I wanted a chance to use them but I was in the middle of deloading, so I created one. *grin*

Silly, I knew but I couldn't resist!!

New plates will do it. Gotta get them on the bar ASAP.

Ahh you'll get it next time. I've been lucky and only had that happen twice in the last year here at home where I may be losing out without a partner to push me but that's how it is. Slow progress but progress just the same.

Nice video man.

[ASWEDE]

And now, the conclusion....



Samurai Break: bench press failure130kg(286lb)
*update Oct 28, 2007.
*the previous record 120kg(264lb), Sep 30, 2007.
*My goal : 136kg(300lb) by the end of November

Yesterday, just before the workout, I received a package, the new 15kg(33lb) plates I had ordered. *20kg(44lb)s had been sold out.
I wanted a chance to use them but I was in the middle of deloading, so I created one. *grin*

Silly, I knew but I couldn't resist!!

It's hard to resist putting those new plates on isn't!!!! Don't worry Kaz, you'll get there. Just make sure you get there in small increments. Patience, my friend, patience.

[Samraiwise]

I think you're one of the good guys, Kaz. Your support of everyone on this board attests to that :)

LOL! You should have seen my daughter's hair when I attempted to cut it .... oy, frightening :eek:

It is strange looking in the mirror trying to cut your hair, ect. It looks like you're doing a good job :)

Awww, thanks Kaz! :D I heard of the typhoon ... be safe!

Penny, thank you for spoiling me I must learn to behave!!

Bummer, man. At least you got it un-racked! That's a lot more than most could do... I was cheering for you though.

:p New plates will do it. Gotta get them on the bar ASAP.

Ahh you'll get it next time. :D I've been lucky and only had that happen twice in the last year here at home where I may be losing out without a partner to push me but that's how it is. Slow progress but progress just the same. ;)

Nice video man. :D

It's hard to resist putting those new plates on isn't!!!! Don't worry Kaz, you'll get there. Just make sure you get there in small increments. Patience, my friend, patience.

Thank you, Mark, Big Del, ASWEDE!!
But you all too kindly overestimated my bench press. Because my Bench Press 1RM was 112kg(247lb), no way I could do bench 130kg(286lb) within this year.

Then what is the Samurai Break?

It's my original exercise! Escaping from a intentionally failed Bench Press.
I have been doing this from the very start of my weight career. (No space for a power rack and no spotter)
Whatever the load, once I could get the bar off the rack by myself, I 'm invincible...well, sort of.

*Bodybuilding.com Forums > Exercises thread Doing bench-press alone at home, what would you do if....

I would go as heavy as my bench would stand! I am gonna try
136kg(300lb) by the end of next month and...
150kg(330lb)in the next three months would be my goal!! Haha~!!

[Samraiwise]

10-31-2007 Wed
36min EB day 1
* kg(lbs) ♥=PR

Dead Lift
75(165) x 5
100(220) x 5

Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 4
100(220) x 4
106(233) x 2

Partial Btm3rd
90(198) x 5

Weighted Chin-up
+15(33) x 5
+25(55) x 5
+37.5(83) x 7 ♥
+37.5(83) x 6
37.5(83) x 4

Cable Crunch
55(121) x 20

*22th workout this month
*deloading Day 4

See my past training log since July 2006



Warming up dead lifts were decent ones, and only two sets.
Bench press was a smooth ride. I didn't try any uncertain lifts.
Today's Chin-up PR was, one might say, a done deal since I had already succeeded at +40kg(88lb) x 6 on Oct10. Just made it official today.

On deloading 4th day, my mind was gradually but certainly getting used to it. All I need is a good night sleep to aid my mind and body to recuperate.

October ended today. A total of 22 Everyday Bench&Chin-up workouts and 9 rest days including one 2days-in-row.

[wala]

Kaz, great workouts man, your numbers are cool and you're48 too, even better!

All I see is PRs on every page, well done man!

[Hibiscus09]

Morning, Kaz!!

It's Halloween here -- so I'm going to give you a Happy Halloween image also!



I hope you're doing great!

[Tifflex]

Hi Kaz! Thanks for sharing the video. I was rooting for you to get that rep. I expect to see you do very soon. Looking good!

[IronIc]

Hi Kaz, Happy Halloween!

Great job on the PR's.

[Getsum]

10-31-2007 Wed
36min EB day 1
* kg(lbs) ♥=PR

Dead Lift
75(165) x 5
100(220) x 5

Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 4
100(220) x 4
106(233) x 2

Partial Btm3rd
90(198) x 5

Weighted Chin-up
+15(33) x 5
+25(55) x 5
+37.5(83) x 7 ♥
+37.5(83) x 6
37.5(83) x 4

Cable Crunch
55(121) x 20

*22th workout this month
*deloading Day 4

See my past training log since July 2006



Warming up dead lifts were decent ones, and only two sets.
Bench press was a smooth ride. I didn't try any uncertain lifts.
Today's Chin-up PR was, one might say, a done deal since I had already succeeded at +40kg(88lb) x 6 on Oct10. Just made it official today.

On deloading 4th day, my mind was gradually but certainly getting used to it. All I need is a good night sleep to aid my mind and body to recuperate.

October ended today. A total of 22 Everyday Bench&Chin-up workouts and 9 rest days including one 2days-in-row.

Awesome workout Kaz and great work this month man! I really like the way to keep a running total for the month man, it's a good way to look at it.

Almost forgot, Happy Halloween Kaz!

[nockowt1]

I can't remember if you mentioned it or not: Are you trying to bulk, cut, or maintain your weight?

[ASWEDE]

Haven't forgot about your Samurai Break. I like the concept and agree it's good to aclimate your muscles and joints to heavier weights before hitting that PR. Just saying I'm the same way when I get new plates. I've always got to put them on whether I'm ready or not. Like a kid with candy. Keep up the good work.

[Hot Rose]

[Hot Rose]

Yes, a NEW Star Trek movie!! 2008, I've heard it too. But how could Karl Urban (The Bourne Supremacy, The Chronicles of Riddick, TLOR:The Return of the King) play Bones? A macho doctor?
http://www.imdb.com/title/tt0796366/

Karl Urban! Yes that seems strange, maybe he wants to try a different type of role.

[Al Swearengen]

As I made myself a promise, I started deloading today. After the workout, I was beginning to feel better. I expect in a next few workouts this turns into a confidence. I reduced the volume, to the same total reps as when I had started this journal. Without my thinking the volume started to increase soon after my body had started to adapt to the new intensity. It has continued to do so even after the adaptation finally started to slow down.

This time it took a week for me to decide whether the slump was caused by this gradual volume increase or by some other reasons, like fatigue from my daily activities. I cut a few sets from each exercise. For now, I think it will be suffice and I am going to see it would actually work or not.

Deloading is a very demanding process in a sense. Even in a unsuccessful workout, once finishing the key working sets which I regard the most important, my mind is a little relieved and started to want to do more. After the difficult challenge, especially which is a failed one, pushing myself and indulging in ligther and thus more easier to control sub-sets are so tempting that without a strict discipline I could easily gobble up my precious CNS and bodily reserve, which I know will be needed in the next day's main working sets. I find it always difficult to stop where I should stop, on that spur of the moment.

Just do it, no excuse or whining, Kaz!! "Yeah, right...." *shrug*

Your deload should cut volume at least to half of what you did your last workout week prior to it. with frequency and intensity this high, 50% reduction in volume is the bare minimum and i would go even more personally.

In your case with the heavy singles and doubles every week i would cut back on some intensity as well. i would not do any lift you can't handle for 5 reps or more, it's just to hard on the CNS during a deload and really defeats the purpose.

You are letting the enjoyment of the journey become more important than it's outcome and in life and many things that's great, but in a microcycle of lifting for a PR or a goal, it's not good and will end continually in failure.


Here is EB day 2 from 10/25/07


Dead Lift
65(143) x 5
95(209) x 5
115(253) x 5
125(275) x 3

Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
105(231) x 1
93(205) x 6 +failure ♠
94(207) x 5 ♠
95(209) x 4 ♠
90(198) x 5

Weighted Chin-up
+15(33) x 5
+25(55) x 5
+42.5(94) x 4 +failure ♠
+40(88) x 4 ♠
+40(88) x 3 ♠
+40(88) x 3
+35(77) x 5

Cable Crunch
55(121) x 20


here is EB day two (Deload)


Dead Lift

95(209) x 5
115(253) x 5


Bench Press

(175) x 5
(195) x 5
(210) x 5


Weighted Chin-up



(85) x 5
(80) x 5
(75) x 5


Cable Crunch
55(121) x 20

just adjust your other days with the same principle.

thats a deload and so you must decide is getting to 300 and beyond more important to you, or is getting 100% enjoyment from every workout more important to you.

in any event good luck with whatever you decide, i will be routing for ya Kaz.

[Samraiwise]

Kaz, great workouts man, your numbers are cool and you're48 too, even better!

All I see is PRs on every page, well done man!

wala, I read many of your posts (including one at Alex's journal) yesterday at exercise forum section!! (Whenever I opened a thread you were there!!) What a coincidence. LOL. Your independent thought and heart to help others impressed me greatly. Mr. Volcano, ｔis my ｈonor. Thank you, my friend!!

Awesome workout Kaz and great work this month man! I really like the way to keep a running total for the month man, it's a good way to look at it.

Almost forgot, Happy Halloween Kaz!

Hi Flint, thank you. In a long run, I believe this might make a difference someday. I measure my volume by a total reps per week and my slackness by this total workout day of the month.

I can't remember if you mentioned it or not: Are you trying to bulk, cut, or maintain your weight?

Hi Kevin, thanks for dropping by. As for my answer to your question, always strength is my passion. Though any carry-over effects on hypertrophy would be welcome, it's unlikely with this everyday bench. Frequency and volume not always get along well. And I like frequency. Beside at the age like mine, "He who runs after two hares will catch neither."sounds truer to me.

Haven't forgot about your Samurai Break. I like the concept and agree it's good to aclimate your muscles and joints to heavier weights before hitting that PR. Just saying I'm the same way when I get new plates. I've always got to put them on whether I'm ready or not. Like a kid with candy. Keep up the good work.

Sorry pal, my mistake!! You're one of the first supporter of what I'm doing here! Thank you for always understanding me.

[Samraiwise]

Morning, Kaz!! :)

It's Halloween here -- so I'm going to give you a Happy Halloween image also! :D

I hope you're doing great!

Haha, I think I can definitely see some family resemblance between me and the pumpkin!!
You too have happy halloween!! It's a pitty I can't see your Halloween constume in person!!

Hi Kaz! Thanks for sharing the video. I was rooting for you to get that rep. I expect to see you do very soon. Looking good!

Tiffany thank you for the encouragement! Certainly I could do with you backing me up!! I hope you spent a happy halloween night!!

Hi Kaz, Happy Halloween! ;)

Great job on the PR's.

Oh, Penney Thank you, m'lady. I wish I could have joined you all!! Happy halloween belatedly! 　HEE HEE!!

Karl Urban! Yes that seems strange, maybe he wants to try a different type of role.

Hi Rose, thanks for a cute pic!! And despite him(not that I don't like him, actually I like him a lot. It's just that I couldn't imagine him as our Bones.), I still looking forward that new star trek movie!! See you, later!!

[Samraiwise]

Your deload should cut volume at least to half of what you did your last workout week prior to it. with frequency and intensity this high, 50% reduction in volume is the bare minimum and i would go even more personally.

In your case with the heavy singles and doubles every week i would cut back on some intensity as well. i would not do any lift you can't handle for 5 reps or more, it's just to hard on the CNS during a deload and really defeats the purpose.

You are letting the enjoyment of the journey become more important than it's outcome and in life and many things that's great, but in a microcycle of lifting for a PR or a goal, it's not good and will end continually in failure.


Here is EB day 2 from 10/25/07

Dead Lift
65(143) x 5
95(209) x 5
115(253) x 5
125(275) x 3

Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
105(231) x 1
93(205) x 6 +failure ♠
94(207) x 5 ♠
95(209) x 4 ♠
90(198) x 5

Weighted Chin-up
+15(33) x 5
+25(55) x 5
+42.5(94) x 4 +failure ♠
+40(88) x 4 ♠
+40(88) x 3 ♠
+40(88) x 3
+35(77) x 5

Cable Crunch
55(121) x 20

here is EB day two (Deload)

Dead Lift
95(209) x 5
115(253) x 5

Bench Press
(175) x 5
(195) x 5
(210) x 5

Weighted Chin-up
(85) x 5
(80) x 5
(75) x 5

Cable Crunch
55(121) x 20

just adjust your other days with the same principle.

thats a deload and so you must decide is getting to 300 and beyond more important to you, or is getting 100% enjoyment from every workout more important to you.

I'm busted, Al. You are right, and thank you for an honest advice!! I'll cut mine more and smarter as you've suggested for my long goal. After all it's for nobody but me...I should have known better.

in any event good luck with whatever you decide, i will be routing for ya Kaz.

I'm really greatful!! And thanks for which I needed more than anything.

[Samraiwise]

11-1-2007 Tur
45min EB day 2
* kg(lbs)
♥=PR
♠=not good

Dead Lift
65(143) x 5
85(187) x 5
115(253) x 5

Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
96(212) x 5 + failure ♠
96(212) x 5
96(212) x 3 ♠

Dip
BW x 10
+10(22) x 10

Weighted Chin-up
+15(33) x 5
+25(55) x 5
+32.5(72) x 9 ♥
+32.5(72) x 8
+35(77) x 5

Cable Crunch
55(121) x 20

*1st workout this month
*deloading day 5

See my past training log since July 2006



This was before I read Al's advices.....
November 1st, but same as the previous workout, still deloading.

Bench Press: Not yet ready. 6RM was 98kg(216lb) and still failed with 96kg(212lb). No excessive exertion just let it be failed. Tomorrow is my rest day, so for a change, as a cooling down did 2 sets of dips, one was added weights, both for ten reps. Despite the fact this was the first time I did this exercise in the last sixteen years, since I had no shoulder problem right now it was comfortable and went well. For the rest of deloading period, I intend to do this and add a few more plates though gradually. Hopefully this would make stronger triceps and help my bench press.

Chin-up: Again, it was a done deal PR, since I had already succeeded at +40kg(88lb) x 6, +37.5kg(83lb) x 7, +35kg(77lb) x 8, +30kg(66lb) x 10. But this was a good nourishment for my bruised phyche and also these high rep sets with relatively light load would give my left elbow and wrist a needed break, for the next heavy chin-up on Saturday.

Anyway the first week of deloading ended, rather nicely than I had feared initially.

After reading Al's advice, I realized today's workout was not a deloading at all. I counted on my weekend sleeps too much. That's too not deloading. I will try one which has more focus on actual recovery than the current one, "just by reducing the volume and intensity a little here and a little there". Again thanks Al, my friend!

[orca]

Hey Kaz, Your workouts are kicking some serious butt.

My props to you for even trying that BP....especially without a spotter. You'll get it next time!

[dartol]

Howdy Kaz!

Very cool video, excellent shot at that weight! That is a very handy escape technique you have there, I should practice that. I know I will need it sooner or later. LOL

I have done something like that on inclines, but that is easier... hehe



Darren

[2bbig]

Hi kaz, like stated above you are increasing the weight on your lifts all along. I look at the lifts now as a "I will get it next time" just like I know you will.
Larry

[ArchAngel'73]

Fantastic effort Kaz!
I like your technique for ditching the failed bench. I could have used that when I worked out at home!
Keep on working, you'll get there brother!

[Samraiwise]

Hey Kaz, Your workouts are kicking some serious butt.
My props to you for even trying that BP....especially without a spotter. You'll get it next time! :D

Hi Kevin, again too generous, but I'll take your props which I will definitely need in the future!! Because I don't want to die alone at home~!!

Howdy Kaz!
Very cool video, excellent shot at that weight! That is a very handy escape technique you have there, I should practice that. I know I will need it sooner or later. LOL
I have done something like that on inclines, but that is easier... hehe


Darren

Darren, Thank you for kind words as always, that means a lot to me. Yes practices make your workout safe even at a heavy bench failure. I do single reps at home and alone, doing which means success or failure but not between. (even if my wife is at home she couldn't budge a thing, it's simply too heavy for her)

The movement is like that of power clean, you don't just slide/roll the bar but try to sit up the same time. Lighter the weight you could take longer time. Also the movement is the same as when you use a power rack. The only difference is whether the bar moves over your body or your body moves under the bar.

The video bellow is my friend Lencho's perfect power rack bench. I love this vid!!



(Lencho, please allow me to let others watch your great vid! )

Hi kaz, like stated above you are increasing the weight on your lifts all along. I look at the lifts now as a "I will get it next time" just like I know you will.
Larry

Hi Larry, glad you're back!! I missed you. Uh-oh...you're giving me a pressure on this. (j/k) Thanks,　I'll try my best my friend!!

Fantastic effort Kaz!
I like your technique for ditching the failed bench. I could have used that when I worked out at home!
Keep on working, you'll get there brother!

Hi Brian, thank you for the encouragement. And I'm glad your project is a success!!
Currently I'm deloading my online time too...haha, needing a lot more sleep than I realized. I wish I could read, understand and type faster, so I am able to visit all my friends' journal everyday. I wish you good luck!! Take care, my friend!

[Samraiwise]

11-3-2007 Sat
33min EB day 1
* kg(lbs) ♥=PR

Dead Lift
65(143) x 3 Wrm.up
95(209) x 3
115(253) x 3
*reduced down to 3reps

Bench Press
65(143) x 5 Wrm.up
75(165) x 5
90(198) x 1 Aclm.
95(209) x 1
100(220) x 1
105(231) x 3 *felt so light and easy!
108(238) x 2 ♥
111(245) x 1
*no cooling down: A total of 2 working sets, 6reps

Weighted Chin-up
+15(33) x 5 Wrm.up
+25(55) x 5
+35(77) x 9 ♥
+40(88) x 5
*no cooling down: A total of 2 working sets, 14reps

Cable Crunch
55(121) x 20 Cl.down

*2nd workout this month
*deloading day 6 (2nd week)

See my past training log since July 2006



The last night, I went to bed at 0:00am. and woke up 10:15am. I had full 10 hours of sleep today. Every tiredness in my mind and awkwardness in my body was gone!! however I was going to start a new expeiment, to cut the volume further for an effective deloading, which I hoped would be a productive one too.

Bench Press: Choosing the workout intensity from among heavy/medium/light, it depends on the previous one, only rule is not to pick the same intensity twice in row. As for the exact number I always decide it during my acclimation single-rep sets. When I deload I cut volume but not intensity of each set. The essence of "everyday bench" lies in frequency with certain levels of it's intensity. How many compound working sets I could keep doing in a certain period is the key.

For example, I had 22 everyday bench days in Sep and Oct and it means, 22 times 3-4 main working sets per day equals 66 working sets per month. That also means about 15 maximum-effort-working-sets(which is the core part of each workout) per week, which exclude any descending sets, forced reps, assistant exercises. With split program I could no way accomplish that.

Today I cut another set and made it down to only 2 core working sets. If I continue this for a whole month, it might be not suffice to stimulate the strength gains I want. But for a limited period like a week or 10days, it would most likely help my body and mind to recuperate enough for me to venture into the next phase of progress. Then again, like I said this was an experiment, you never knew, this volume might prove to be the right one for "everyday bench" after all and I had been doing more than I should have been for a past whole year. Either way, only way to find out what's right and what's not would be actually doing it.

It felt so light today with my current 3RM 105kg(231lb), though not light enough for me to challenge and make it a new 4RM. And as for the following 2nd set, I set a new 2RM with 108kg(238lb) which I had failed 2 times last month. then I cut my 3rd working set and rest of the cooling down sets.

10-3 Wed
Bench Press
...
99(218) x 5
100(220) x 3
108(238) x 1 +failure
92(203) x 6

10-20 Sat
Bench Press
...
100(220) x 5
106(233) x 3 ♥
108(238) x 1 +failure
100(220) x 4

But a total of 6 reps, hmm..., I don't know yet. LOL. With this amount of evergy left intact, I felt if I ate and slept plenty tonight I could go heavy tomorrow again without any usual everyday-bench-performance-degradation. Wait..., patience, caution and discipline, remember Kaz!?

Chin-up: The same as bench press. I cut an additional set and made my working sets down to two. And further more, usually I do the 2nd set of bench right after my 1st set of chin-up, but today I did it not exactly as supersets with bench...well I took additional leasurely 20 or so seconds between chin-up and the next bench press. Probably this is the reason of my new 2RM set today. See? why I'd always dreaded my 2nd bench set.

However, as many of you would feel the same way, I don't like the idea of doing this all the time. I'd been doing supersest for a reason, not for performance of the day but for the strength gain for life.

It's tempting, to try my chin-up 2RM with +50kg(110lb) tomorrow. But first I have to get through with a new 7RM, +40kg(88lb) x 7...,

"Don't tempt fate, Kaz." Oops, is it too late?

[ChocoChick]

Morning, Kaz. I like your "escape" technique. It is one I have had to use!

[justtryn]

Hi Kaz!

[jgreystoke]

Wow Kaz!

Your bench is about the same as my max squat! Actually my knees are killing me these days, so my squat is probably WAY behind!

The only way I'm able to kick butt in my lower body at the moment is with the goodmorning. My butt is coming along nicely, lol......pity about the quads!

I think you're a kind of SAMSON in reverse:

When his long hair was cut, he lost his great strength. You cut yours short every couple of weeks, and your strength is going steadily up. Perhaps I've stumbled on your secret!

Inspired by your gains........I got my wife to cut my hair last night. I look like a geriatric punk! All I need is a razor blade hanging from my earlobe. Damn if my workout didn't go like clockwork today, there must be something to this........

I can't wait for the next instalment of your wonderful bench experiment