Ben's Blue Gene + Golden Gains Log, Sponsored by Controlled Labs

[benbriz]

Holy moly....................hhmmm, so if I wear the right shoes I can do that too?

LOL... maybe! But I would be more impressed with heel's and you repping 135....

[bull.dogz]

LOL... maybe! But I would be more impressed with heel's and you repping 135....

If I can ever get to 135 I'll take a picture doing it in heels.

[benbriz]

ha ha bench is my thing. Be happy to help with that.

[bull.dogz]

ha ha bench is my thing. Be happy to help with that.

I've never gone for my max since I never had a spotter but I've been doing crossfit so I'm sure that's going to come up soon...I hope. ( I have coaches now )

[benbriz]

Soulder/traps

Usually a whatever I want type day after ME bench.

Seated Millitary on the smith
135 x 20
225 x 15
315 x 5
Add rev tension #1 band
405 x 10
455 x 10
505 x 3

DB Shrugs (minimum 2 second pause on the top)
100's x 25
150's x 10 x 2
175's x 10
200's x 10

BW 207, didnt eat enough today... Sauna 15 min

Good night short and quick.

[Dracoy]

WHERE THE HELL DO YOU GET 200 POUND DBS OMG!

-Master-

[benbriz]

WHERE THE HELL DO YOU GET 200 POUND DBS OMG!

-Master-

We do have a great gym... Funny though Ive seen Larson540 press them a few times.

[larsen540]

Thanks alot Dracoy cant wait to get started.

[Dracoy]

Did you guys get the stuff yet?

[benbriz]

Did you guys get the stuff yet?

Not yet.

[Dracoy]

K, was sent yesterday LOL, i forgot it was a holiday weekend.

[Arlecchino]

Ill let my lifts atract the attention..... LOL

**** how did I miss this comment?

Freakin' beautiful. You are representing the PL forum well.

[benbriz]

**** how did I miss this comment?

Freakin' beautiful. You are representing the PL forum well.

Could have been all the talk of benching in high heels... Thanks bro.

[Arlecchino]

Could have been all the talk of benching in high heels... Thanks bro.

Yeah, that was probably it.

[Dracoy]

Could have been all the talk of benching in high heels... Thanks bro.

Bench is my hardest lift. I hit a major plateau and I'm trying new things to try to break this ASAP.

DB Bench on the other hand, if I don't get injured, I can consistently get stronger. I have a FEAR of the bench.

[benbriz]

Bench is my hardest lift. I hit a major plateau and I'm trying new things to try to break this ASAP.

DB Bench on the other hand, if I don't get injured, I can consistently get stronger. I have a FEAR of the bench.

That is silly. DB bench is much more harder on you and a much higher chance of getting hurt. Plus BB bench utilizes allot more muscle fiber than other forms of pushing movements. Most of the guys I train complain of their back always being sore after a good bench day. My traps are usually the most sore.

What is your plateau? And let me take a look at your log....

[Dracoy]

I've been stuck at benching 225 for 5 for 6-8 months.

Also I've been trying board presses etc and nothing is helping. Didn't help that I tore/sprained my chest insertion muscle this year so I couldn't bench for 3 months. I'm finally back at originals trength, basically back to my original plateau.

[benbriz]

I've been stuck at benching 225 for 5 for 6-8 months.

Also I've been trying board presses etc and nothing is helping. Didn't help that I tore/sprained my chest insertion muscle this year so I couldn't bench for 3 months. I'm finally back at originals trength, basically back to my original plateau.

What? That is crazy. If I dont get 50 lbs every six months Ill really start changing something. I know that will become impossible at some point but it worked for the last 3 years anyways. main thing is to focus on those inherant weaknesses. Like your chest issue... send allot of time finding ways to make that stronger. Grip is always a big problem for benching. Do at least 30 sets of good grip stuff each week. get on a good board cycle and stick to it. I took a quick look at your log and couldnt find the workout info. PM me if you need more specifics.

[benbriz]

Still my favorite day at the gym. I love ME day but the intensity is way up for DE and you feel more sore and like you've worked out. This is the last week of chains. It was a good one.

Good warmup (Bies, Tries, Cuff, Pull downs, and dips)

BB Bench
135 x 45 (3 hand poss)
add 100 lbs chain 3 x 3 (235 at the top)
225 x 3 x 5 (325 at the top)

Rack lockouts, High Pin (about the last 3" of my lockout) The idea is to just get the bar up and stabilize for a 5 count. The bands make that really tough because they rebound the whole time unless you stay tight.
bar + 2 #2's, 1 #1 band tension x 3 (About 450 at the top)
bar + 2 #2's, 2 #1 band tension x 3 (About 600 at the top)
135 + 2 #2's, 2 #1 band tension x 3 x 3 (About 700 at the top)

Like this


Incline close grip
225 x 10 x 4

Skull Crushers
135 x 15 x 4

Called that good

BW 209 (diet is going very well) 10 min sauna.

[Dracoy]

What? That is crazy. If I dont get 50 lbs every six months Ill really start changing something. I know that will become impossible at some point but it worked for the last 3 years anyways. main thing is to focus on those inherant weaknesses. Like your chest issue... send allot of time finding ways to make that stronger. Grip is always a big problem for benching. Do at least 30 sets of good grip stuff each week. get on a good board cycle and stick to it. I took a quick look at your log and couldnt find the workout info. PM me if you need more specifics.

What kind of board cycle do you suggest?

http://yanyanxu.com/?s=bench

This is my bench day ONLY logs. Wednesday/Saturday.

Still my favorite day at the gym. I love ME day but the intensity is way up for DE and you feel more sore and like you've worked out. This is the last week of chains. It was a good one.

Good warmup (Bies, Tries, Cuff, Pull downs, and dips)

BB Bench
135 x 45 (3 hand poss)
add 100 lbs chain 3 x 3 (235 at the top)
225 x 3 x 5 (325 at the top)

Rack lockouts, High Pin (about the last 3" of my lockout) The idea is to just get the bar up and stabilize for a 5 count. The bands make that really tough because they rebound the whole time unless you stay tight.
bar + 2 #2's, 1 #1 band tension x 3 (About 450 at the top)
bar + 2 #2's, 2 #1 band tension x 3 (About 600 at the top)
135 + 2 #2's, 2 #1 band tension x 3 x 3 (About 700 at the top)

Incline close grip
225 x 10 x 4

Skull Crushers
135 x 15 x 4

Called that good

BW 209 (diet is going very well) 10 min sauna.

Sauna rocks, do you stretch in there or just sit? Nice workout!

[benbriz]

What kind of board cycle do you suggest?

Sauna rocks, do you stretch in there or just sit? Nice workout!

What are you training for? Body building or getting strong?

[Dracoy]

Powerlifting lol.

I thought if I hit dbs/push ups and do it indirectly it might help break my plateau.

So looks weird right nwo :P

[benbriz]

Powerlifting lol.

I thought if I hit dbs/push ups and do it indirectly it might help break my plateau.

So looks weird right nwo :P

Ok bro. I went thru your log and here's my thoughts. Your doing way to much ansilary work. To me that means your not focused on the 3 primary lifts. For the five days you lift you should be doing ME bench, ME Deads, ME Squats, DE Bench then an off day of whatever you want. Then the next week rotate the DE day for DE Deads, then the next week Rotate the DE day to DE Squats. See what I mean? In general your workouts should start with a good warmup then right into 9 to 12 sets of triples (following a warmup) on that days primary movment (BB bench, BB squat and BB deads)

I use allot of partial movements for my ME days. The thought is that you are protecting your joints by not going full range each week (heavy at least) and your training your Centeral Nervious System to handle more wt than you could work with under full range conditions. So your bench days should look like this.

ME Bench
5 week board cycle. Start on week one with a 4bd. Then do all your sets following warm up on that board height. The next week go to a 3bd and do the same. Then the next week 2bd and do the same. Then 1bd and do the same. Then on week 5 go full range.

The workout should look like this:

Warm-up Grip, Bies, Tries and Cuff?s

BB Bench

Bar x allot (I like to go 3 hand positions for the first 3 sets)

Then add wt until you reach a 3 ? 5 rep max

Add the boards for that week and continue to add wt to a 3 rep max

Do 6 ? 9 sets at that rep max wt (more advanced lifter may continue to add to a 1 rep max)

Ancillary work

Choose 3 or 4 exercises that you need to work on and do 3 or 4 sets on each. I usually go sets of 10. Also add in burnout sets, negative work and dont be afraid to switch it up. I very rarely stick with the same ancilery movements for more than 3 weeks. The variaty will keep it fresh and not allow your body to adapt. Funny thing is whenever I come back to a movement (even after not doing it for months) I'm always stronger at it.

Does any of that make sence?

Bottom line get your "work" done on the primary movements then do your DB's and what ever else......

[Dracoy]

That makes sense and I appreciate the advice. I'm going to try that, I really like the progressing idea.

[benbriz]

That makes sense and I appreciate the advice. I'm going to try that, I really like the progressing idea.

Right on bro. Your working hard and you deserve to see some good results. Try that for a month and if its not working for you then switch it up.

By the way. We have a 160 lb guy on the team that has been with us for about a month. His best 225 was for 5 reps when he started. Last week he did 225 for 10 at the end of a ME day and he hit 405 off a 2 board for 3 reps this week. I think he should have 405 full range within a month.

[bull.dogz]

The things you learn when you're (I'm) lurking.

[benbriz]

The things you learn when you're (I'm) lurking.

LOL, what did you learn? Whatever it is hopefully one step closer to 135....

[bull.dogz]

LOL, what did you learn? Whatever it is hopefully one step closer to 135....

How to play like a big dog!

[benbriz]

Got my products today.

Im going to use the Golden Gains as a meal replacement product. My appitite is crap so anyway I can get more nutrition will be a good thing.

Blue Gene said to take one pill (5 is a normal dose) before your first workout to assess your tolerance. So I took 2 as quick as I could get the bottle open and plan on taking the other 3 pills right before my workout today. It will be a big day today as we are down to 1 board for ME bench day today. Shooting for 805.....

[bull.dogz]

woo hoo!! Let the games begin!!