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  1. #1
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    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
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  2. #2
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    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
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  3. #3
    Lactose intolerant dairygains's Avatar
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    Looks like a brutal workout, what's your routine?

    Your bench to bodyweight to age ratio is impressive.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  4. #4
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    Originally Posted by dairygains View Post
    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
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  5. #5
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    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.
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  6. #6
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    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.
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  7. #7
    🥋 A Karate Kid age 61 Samraiwise's Avatar
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    Good job!!!_

    Keep it coming and never quit, brother.
    ⭐ Samurai Break: 140kg(308lb) Failed Bench Press Recovery Video:
    http://www.youtube.com/watch?v=U8eIkpZ29u0
    ⭐ Over 35 Training Journal:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=4832373
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  8. #8
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    Originally Posted by Samraiwise View Post
    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.
    Last edited by StrongCopeITT; 05-16-2021 at 09:12 AM.
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  9. #9
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    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.
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  10. #10
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    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.
    It's never too late!

    5'6", 198
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  11. #11
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    Originally Posted by PhDPepper1111 View Post
    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.
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  12. #12
    Lactose intolerant dairygains's Avatar
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    Originally Posted by StrongCopeITT View Post
    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.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  13. #13
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    Originally Posted by dairygains View Post
    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.
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  14. #14
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    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.
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    🥋 A Karate Kid age 61 Samraiwise's Avatar
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    Thumbs up



    Spoiler!


    Rooting for ya, always!!
    ⭐ Samurai Break: 140kg(308lb) Failed Bench Press Recovery Video:
    http://www.youtube.com/watch?v=U8eIkpZ29u0
    ⭐ Over 35 Training Journal:
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  16. #16
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    Originally Posted by Samraiwise View Post


    Spoiler!


    Rooting for ya, always!!
    Thank you!
    I'm trying to keep this pace for a year and see the results brother.. :-)
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  17. #17
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    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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  18. #18
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    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.
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