StrongCopeITT:s training journal - 1 year

[StrongCopeITT]

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

[StrongCopeITT]

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: x 3 x lots of reps
Bicep curls: 11 kg x 3 x 10
Total sets: 25
*Note
Felt some lower back pain so decided to not zercher squat today

[dairygains]

Looks like a brutal workout, what's your routine?

Your bench to bodyweight to age ratio is impressive.

[StrongCopeITT]

Looks like a brutal workout, what's your routine?

Your bench to bodyweight to age ratio is impressive.

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
Pull ups: 3-5 sets
+ Back exercise ( not every workout)
Legs - which I tend to miss
And arms

[StrongCopeITT]

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 the bar x 3 x 12 reps
Pull ups 3 sets 6 reps
Lat pulldown x 3 x 12 reps
High bar squats x 3 sets (low weight fluff and pump)
Bicep curls 11 kg x 3 x 12 reps
Light tricep work x 3 x 12 reps
Total sets: 28 sets
*Note
Difficult workout today, hex presses were brutal and I felt sore overall from yesterdays workout. My daily max bench set would have moved smoother if I wasn't sore. Was a little bit lazy when doing legs, I had planned to add in another exercise, will do next time.

[StrongCopeITT]

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
Pull ups 3 sets 6 reps
Lat pulldown : 8? reps 3 sets
Dumbbell curls: 20 kg x 3 sets x 5
Total sets: 19
*Note
HOLY! hit 3 PRs!! 140 kg x 1 bench, 130 kg x 1 larsen and barbell curls with 50 kgs.
Short workout today but felt really strong, feels bad that I cut it short because I felt strong (could have trained harder for more gains to fully use my strength today).
The 140 kg bench was a little bit sloppy I would rate it 8/10, it moved fast but my hips raised maybe 1-2 cm from the bench nothing crazy or extreme. I also skipped legs today.
I was very surprised how good feet up bench with 130 kg felt.

[Samraiwise]

Good job!!!_

Keep it coming and never quit, brother.

[StrongCopeITT]

Good job!!!_

Keep it coming and never quit, brother.

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
Military press 40x3x6
Cable flyes 3x12
Pull ups 3x3 (slow reps)
Lat pulldown 3x12
Legs 3-5 sets 2 exercises
Triceps 3 sets
Bicep curls 3x5 with 17.5 kgs
Total sets: 35
*Note
Felt kinda weak today, my energy is probably sapped from day 3. Usually I can hit 90x5x5 on incline without any issues but 90x3x3 was a struggle. Might put more emphasis on the incline press. Getting closer and closer to my strength goals.

[StrongCopeITT]

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 reps
Pull ups 3x5
Legs 6 sets and call it a day
Total sets: 23
*Note
Workout felt good and still grinding the incline press.

[PhDPepper1111]

Hope it goes well!
returning to this at 50 - found I couldn't bench more than twice a week without excessive fatigue and soreness.
Hope you allow yourself plenty of light/deload days.

[StrongCopeITT]

Hope it goes well!
returning to this at 50 - found I couldn't bench more than twice a week without excessive fatigue and soreness.
Hope you allow yourself plenty of light/deload days.

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.

[dairygains]

Day 3:
Daily max bench: 140 kg x 1 rep
Larsen bench : 130 kg x 1 rep,

Well done, I dunno which is more impressive.

I've never tried doing Larsen press with anything over 100-110 for a few reps.

[StrongCopeITT]

Well done, I dunno which is more impressive.

I've never tried doing Larsen press with anything over 100-110 for a few reps.

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 x 2, 60 kg x 20
Cable flyes 3 sets
Hex press 3 sets
Incline barbell press 50 kg x 6 x 3
Pull ups 3x5-6 reps
Lat pulldown 5 sets, some heavy some light
Arms total of 10 sets
Total sets: 31
*Note
Felt strong today because of training lighter 2 days in a row. Will do more 5x5 (bench) and structured training the upcoming days. Thanks for checking by everyone.

[StrongCopeITT]

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
Leg extensions heavy 3 sets
Total sets: 23
*Note
Tried benching with my feet alot more infront of me and with a higher touch point, very unnatural position for me.. will probably stick to my old technique.
I have a bit forearm and hand pain.

[Samraiwise]

Spoiler!

Just a movie quote from the one based on George Orwell's dystopian 1949 novel 1984.

Rooting for ya, always!!

[StrongCopeITT]

Spoiler!

Just a movie quote from the one based on George Orwell's dystopian 1949 novel 1984.

Rooting for ya, always!!

Thank you!
I'm trying to keep this pace for a year and see the results brother.. :-)

[StrongCopeITT]

Day 8-10
Will train back for the most part to rest my joints.
Day 11: going to start pressing again.

[StrongCopeITT]

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.
*Note
My technique is getting better on the bench press. 110 kg bench was quick pause reps.