acorn Posted April 28, 2015 Author Share Posted April 28, 2015 Last nights training. I got the test gripper closed but it was prolly close to the limit right now on RH whereas I am trying to stay a bit under the max effort. Bench (Paused Ladders on worksets) 10x 50.4Kg, 5x 70.4Kg, 2x 90.4Kg, 120.4Kg Ladder x 1, 2, 3, 1, 2 (about 30sec rest between each rep group) Grippers 20x #1, 4x #2 LH - 117# x 3, Filed adj BBSM @ 6mm mount x 3, 138# #3 x 3, 142# adj BBGM x 3, 154# #3 x 1 RH - 138# #3 x 2, 156# BBE x 2, 165# adj BBE x 2, 179# #3.5 x 1 Seated unsupported Military Press - Ladder - 65.4Kg x 1, 2, 3, 1, 2 mini rep gripper protocol LH - Full close - 117# - 9sec, 1/2" Block - Filed adj BBSM @ 6mm - 9sec, 20mm block - 142# adj BBGM - 8sec, 1 1/8" block - 154# #3 - 9sec RH - Full close - Filed adj BBSM @ 6mm - 12sec, 3/8" Block - 142# adj BBGM - 11sec, 20mm block, 160# adj BBE - 8sec, 1 1/8" Block 169# #3.5 - 6sec mini reps for time #1 - LH 22sec, RH 22sec DO Thumbless RDL 10x 110.4Kg ~ 35sec TUT Rear sledge lever hold - 6# sledge - LH 10sec, RH 12sec Seated Front sledge levers - 6# sledge - RH 12x, LH 8x Thumb tip work - RH 11#, LH 6# Little sore today, - Aaron Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 28, 2015 Share Posted April 28, 2015 Lotsa work! Quote Link to comment Share on other sites More sharing options...
acorn Posted April 28, 2015 Author Share Posted April 28, 2015 Lotsa work! Thanks, true story buddy. Quote Link to comment Share on other sites More sharing options...
acorn Posted April 30, 2015 Author Share Posted April 30, 2015 Last night's training. Went off plan with the Seated overhead press a little as I didn't feel like doing the ladder last night on it after the Pinch as well as had a wild hair and wanted to see if I could get 80Kg for a double. Pinch wasn't really hooking up very well RH so I didn't push it. Happy with the Bench though. Felt decently strong. 4/29/2015 Bench (Paused Ladders on worksets) 8x 60.4Kg, 3x 80.4Kg, 2x 100.4Kg, Ladder 120.4Kg x 1, 2, 3, 1, 2, 3, 1, 2 1HP Euro 54mm RH 2x1x 36Kg, 1x 41.06Kg, 1x 41.06Kg, 0x 46.06Kg, 1x 46.06Kg, 1x 46.06Kg, 1x 38.56Kg, 38.56Kg - 5sec hold, - 5sec hold, - 5sec hold LH 2x1x 36Kg, 1x 41.06Kg ~ (slight assist at liftoff), 0x 41.06Kg ~ 4", 1x 41.06Kg (PR), 1x 38.56Kg - 2sec hold, - 4sec hold, - 2sec hold, 1x 38.56Kg Seated Unsupported Military Press - 2x 80.4Kg - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted May 12, 2015 Author Share Posted May 12, 2015 Been a slacker at posting. Got busy with repairs on our rental house and missed a few workouts too. Here are the ones done since last logged. 5/2/2015 Bench (Paused Ladder on worksets) - 5x 60.4Kg, 5x 80.4Kg, 2x 100.4Kg, 120.4Kg Ladder x 1, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2 5/4/2015 Bench (Paused Ladder on worksets) - 6x 60.4Kg, 6x 80.4Kg, 2x 100.4Kg, 122.9Kg Ladder x 1, 2, 3, 1, 2, 3, 1, 2 Grippers #Tx6, #1x20, #2x4 LH - 3x 117#, 3x adj FSM @ 6mm mount, 2x 138# #3, 2x 142# adj GM RH - 3x 138# #3, 2x 156 BBE, 3x 165 adj BBE Minireps LH Full close - 117# - 12sec, 1/2" block - FSM@6mm -12sec, 20mm - 142# GM - 9sec, 1 1/8" block - 154# #3 - 5sec RH Full close - FSM@6mm - 15sec, 3/8" block - 142# GM - 13sec, 20mm block - 160# BBE - 12sec, 1 1/8" block - 169# #3.5 - 8sec Seated unsupported Military Press - ladder - 67.9Kg x 1, 2, 3, 1 5/5/2015 Pinch DL for time - 2 5/8" or ~67mm wood pinch block - RH - 50# - 35sec, LH - 50# - 32sec Last night 5/11/2015 Bench (Paused Ladder worksets) - 8x 60.4Kg, 5x 80.4Kg, 3x 100.4Kg, 125.4Kg x 1, 2, 3, 1, 2 Grippers #1x20, #2x5 LH - 4x 117#, 3x adj FSM@6mm, 2x 142# GM RH - 3x 138# #3, 2x 160# adj BBE @3mm, 2x 169# #3.5 (almost 3 reps. missed last by a hair) Minireps LH Full Close - adj FSM@6mm - 6sec, 1/2" Block - 138# #3 - 6sec, 20mm block - 142# adj BBGM - 9sec, 1 1/8" block - 154# #3 - 6sec RH Full Close - 138# #3 - 6sec, 1/2" Block - 154# #3 - 6sec, 20mm Block - 165# adj BBE - 6sec, 1 1/8" Block - 169# #3.5 - 9sec TNS LH - #1 x 8 (rep at top of every 10sec with 2 sec OC) RH - #2 x 4 (rep at top of every 10sec with 2 sec OC), #1.5 x 7 same protocol Seated Unsupported Military Press Ladder - 67.9Kg x 1, 2, 3, 1, 2 Pinch DL for time - 2 5/8" wood pinch block 52# - 40sec RH, - 35sec LH Sore today 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted May 12, 2015 Author Share Posted May 12, 2015 (edited) Went back and checked. This coming Saturday will make 3 months since I started benching again. First workout on 2/16 was 5x135# and while not limit it was a little tough. Training the ladders with roughly 78-80% of paused 1RM. That should put me currently in the 345-355# paused 1RM range. I'll take it! May try to test again in 2-4 weeks. Still have the goal of Benching 405# with a pause by the end of the year. - Aaron Edited May 12, 2015 by acorn 4 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 12, 2015 Share Posted May 12, 2015 That's a great goal! 1 Quote Link to comment Share on other sites More sharing options...
bencrush Posted May 13, 2015 Share Posted May 13, 2015 Excellent goal, I'm sure you'll reach it! Quote Link to comment Share on other sites More sharing options...
acorn Posted May 13, 2015 Author Share Posted May 13, 2015 Thanks guys! Hope so. Last time I was above 400# on the bench was 18yrs ago. Would like to do it at least one more time before I'm too old and busted up. That's a great goal! Excellent goal, I'm sure you'll reach it! Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 13, 2015 Share Posted May 13, 2015 Are you going to enter a push/pull, or just record it for posterity? 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted May 13, 2015 Author Share Posted May 13, 2015 (edited) Are you going to enter a push/pull, or just record it for posterity? Entering a push/pull would require me to DL I think. My back dislikes those almost as much as squats. Not out of the realm of possibility but I had not considered it. Last time I did one I got a nice Bench PR at 375# and DO Oly DL of 425# in 2012 I think. Was 20-25# higher Bench than I expected mostly I think due to having a nice padded Bench to bench on in retrospect. Mine is not padded and just plywood on top. Still that DL is a good 40# lighter than my best Clean and Jerk before my back injury 18yrs ago. I doubt I could DL as much as I can Bench right now period. The plan was for posterity but will give some thought to doing a push pull if I start approaching the goal as planned. Interested in doing one with me? - Aaron Edited May 13, 2015 by acorn 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 13, 2015 Share Posted May 13, 2015 Yeah, I'd do a push-pull with you. I don't have anything in particular in mind, but if we find something like that crossfit joint by you was doing, I'd be up for it. There are NASA meets by me at times, but I have not looked into them lately. My squat sucks due to hip mobility. Quote Link to comment Share on other sites More sharing options...
acorn Posted May 13, 2015 Author Share Posted May 13, 2015 Yeah, I'd do a push-pull with you. I don't have anything in particular in mind, but if we find something like that crossfit joint by you was doing, I'd be up for it. There are NASA meets by me at times, but I have not looked into them lately. My squat sucks due to hip mobility. Cool. Found a couple of in state USPF meets later this year. One in Phx area in August and I think another in Tucson in November. They have raw division and looks like will have not only full power meet but also push/pull and single lift options. Also the state records in our weight class as well as masters are pathetic and potentially achievable for Bench anyway. - Aaron Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 13, 2015 Share Posted May 13, 2015 Ok, well, I'm definitely not pushing 400#, so it is yours ;-). I might do well on DL. Let me know which one you're thinking of. I'll start pausing my bench reps. Quote Link to comment Share on other sites More sharing options...
acorn Posted May 13, 2015 Author Share Posted May 13, 2015 Ok, well, I'm definitely not pushing 400#, so it is yours ;-). I might do well on DL. Let me know which one you're thinking of. I'll start pausing my bench reps. Well neither am I right now. Based on your training numbers you may still be ahead of me on Bench depending on how you personally convert to 1RM from 4-5RM. The November comp looks like a state meet. Not sure how it works in USPF as to whether we would need to qualify in another meet ahead of time to go to that one. I'm gonna check the dimensions on my Bench tonight and see if height and width are within the specs for that fed. I already am benching fairly narrow at 18" for my shoulders so I should be fine on the width and with the pauses I have been doing. Feel like the pausing is helping speed the increases and obviously the current training plan seems to be working. Not sure I would do the push / pull. Prolly just single lift comp for me. Still getting sciatica from time to time including the last few nights. - Aaron Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 13, 2015 Share Posted May 13, 2015 Well as soon I creep near the 300 mark, my right shoulder usually goes to hell. So I'm hoping the volume builds up some toughness, otherwise it will be "one and done" at 315# at a meet. I would probably do push/pull, just to see where my DL lands. Strongfirst pulled all the old TSC results down, so there is no public record that I have pulled 500# anymore. 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted May 14, 2015 Author Share Posted May 14, 2015 Training from last night. Ladder worksets on the Bench. Time between sets as around a minute or a bit more as I was not feeling great. Cut it short and skipped OHP. 5/13/2015 Bench (Paused Ladder worksets) - 8x 60.4Kg, 5x 80.4Kg, 3x 100.4Kg, 125.4Kg x 1, 2, 3, 1, 2, 3, 1, 2 1HP - 2 5/8" Wood pinch block LH - 57# - 31sec hold, 79# - 5sec hold, 5sec hold RH - 57# - 35sec hold, 79# - 5sec hold, 10sec hold Quote Link to comment Share on other sites More sharing options...
acorn Posted May 22, 2015 Author Share Posted May 22, 2015 Feeling off this week and working on rental house repairs most nights. Started workout on Tuesday night and felt crummy so did slow ecc with light weight on bench and single long hold on grippers after initially being unable to close the trainer either hand. After that passed out on the floor in the living room. 5/19/2015 Bench 5x 60.4Kg slow ecc portion. 1x 60.4Kg - 20sec ecc portion. Grippers 0x Trainer both hands before bench, 5x trainer both hands, RH - 1x Filed BBSM @6mm - 20sec OC, LH - 1x #2 - 20sec OC 5/22/2015 During lunch time Grippers 10x #T BH, RH - 1x Filed BBSM @ 6mm mount - 26sec OC, LH - 1x #2 - 24sec OC, RH - 1x Filed Hard #3 - 5sec OC, LH 1x 138# #3 - 5sec OC Quote Link to comment Share on other sites More sharing options...
acorn Posted May 26, 2015 Author Share Posted May 26, 2015 5/22/2015 continued - evening Bench - paused worksets - 8x 60.4Kg, 5x 80.4Kg, 3x 100.4Kg, 3x 120.4Kg, 3x3x130.4Kg Grippers - 1x 169# #3.5 - 8sec OC RH, 1x 142# adj BBGM - 8sec OC LH, 1x 154# #3 - 10sec OC RH, 1x adj Filed BBSM - 10sec OC Seated unsupported Military Press - 3x 80.4Kg (Max effort 3RM) Quote Link to comment Share on other sites More sharing options...
acorn Posted May 26, 2015 Author Share Posted May 26, 2015 Training from last night. Felt crummy before starting but a little better by the end. 5/25/2015 Bench - Paused worksets - 5x 80.4Kg, 3x 100.4Kg, 8x 115.4Kg, 7x 100.4Kg Grippers - Filed adj BBSM x 1 - 27sec OC RH, #2 x 1 - 26sec OC LH, #2 x 1 - 20sec OC RH, #1.5 x 1 - 20sec OC LH - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted May 28, 2015 Author Share Posted May 28, 2015 From tonight's training. Will get the details up tomorrow. Paused Bench 125.4Kg x 6 Seated unsupported overhead press 72.9Kg x 6 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 28, 2015 Share Posted May 28, 2015 Nice long pauses! 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted May 28, 2015 Author Share Posted May 28, 2015 Nice long pauses! Thanks buddy. They seem like forever except for that last one on the bench. Have to leave a little reserve due to lack of spotter. 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted May 28, 2015 Author Share Posted May 28, 2015 Training last night 5/27/2015 Bench (Paused on worksets) - 5x 80.4Kg, 3x 100.4Kg, 6x 125.4Kg, 6x 120.4Kg Grippers - #1.5 x 8, FSM x 3 RH, #2 x 3 LH, RH - Filed Hard #3 x 1 - 14sec OC -> Neg ( began opening at 7sec ), 142# adj BBGM x 1 - 15sec OC LH - Filed adj BBSM x 1 - 15sec OC (began opening at 12sec) LH, 117# Master - 15sec OC Seated Unsupported OHP - 6x 72.9Kg 1HP - 2 5/8" wood pinch block - 79# - RH 5sec, 5sec, LH 4sec, 4sec Quote Link to comment Share on other sites More sharing options...
acorn Posted May 31, 2015 Author Share Posted May 31, 2015 (edited) Nothing crazy or that I haven't done before but some progress vids from Friday's workout. Slowly coming back up to decent strength levels. Edited May 31, 2015 by acorn 1 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.