Previous:
October 4, 2008 Powerlifting Competition: 281 lbs (shirted)
June-September 2008: Powerlifting training: best lifts were 555lb squat, 281lb bench and 452lb deadlift
Monday, January 5th 2009-Saturday, January 17th 2009: Super Accumulation Program
Monday, January 26th 2009-Saturday, February 21st 2009: Olympic lifting program (C & J up 10kg, snatch up 7.5kg)
Monday, February 23rd 2009â??Tuesday, March 17th 2009: 5x5
Thursday, April 2nd 2009â??Monday, April 20th 2009: OVT style program
Saturday, May 2nd 2009: Reverse band (greens) bench press, 407 lbs off two board (shirted)
May 18th 2009â??June 8th 2009: WS4SB template
Friday, May 15th: Benchâ??260lbs
Prior training experience focus (five years)-Olympic lifts, athletic performance, integrative size/strength.
Currently battling severe, chronic low back pain.
Post-workout shake â?? Surge in milk, 3-4g creatine, 5g glutamine, 500mg vitamin C, 1000mg fish oil
Pre-workout â?? Power Drive, 3-4g creatine
Morning with breakfast â?? multivitamin, 500mg vitamin C, vitamin B complex, 500mg fish oil
Newest program:
â??8 Weeks To A Record Benchâ??
Start Date: Tuesday, June 9 / 2009
Bodyweight:
Bench Press 1RM: set at 260 lbs
Tuesday, June 9th
Mini Session #1
- 15 singles @ 235 lbs, 30s rest in between reps
- Decline close grip bench â?? 5 x 4 x 205 lbs
Mini Session #2 - 5 x 5 clusters with 10s between reps â?? 5 x 5 x 225 lbs
- DB Shoulder Press â?? 5 x 5 x 40 lbs
Mini Session #3 - Drop cluster set â?? Rep 1 @ 250lbs, Rep 2 @ 235lbs, Rep 3 @ 220lbs, Rep 4 @ 210lbs (x2 sets)
- EZ-Bar Lying Tricep Extension â?? 5 x 5 x 70 lbs
Saturday, June 13th
- Bottom-Up Bench Press (pins at chest) â?? 6 x 3 x 95kg
- Iso-Relaxation Speed Bench Press â?? 8 x 3 x 60kg
- Weighted Chin Ups â?? 5 x 5 x 20kg
- EZ-Bar Standing Curl â?? 5 x 5 x 90 lbs
- Seated CBL Row to Neck â?? 1 x 10 x 55 lbs, 1 x 8 x 65 lbs, 1 x 8 x 70 lbs
Monday, June 15th
- Bench Press â?? eccentrics â?? 3 x 3 x 260 lbs
- Partial Pin Press â?? just above sticking point â?? 4 x 3 x 90kg
- Back Squat â?? 5 x 5 x 100kg
- Deadlifts â?? 5 x 5 x 100kg
Wednesday, June 17th
Mini Session #1
- 17 (WTF?) singles @ 235 lbs, 30s rest between reps
- Decline Close Grip Bench â?? 5 x 5 x 225 lbs
Mini Session #2 - Bench Press Clusters â?? 5 x 5 x 230 lbs
- DB Shoulder Press â?? 5 x 5 x 40 lbs
Mini Session #3 - Drop Cluster - 1 @ 250lbs, Rep 2 @ 235lbs, Rep 3 @ 220lbs, Rep 4 @ 210lbs (x2 sets)
- EZ-Bar Lying Tricep Extension â?? 5 x 5 x 90 lbs
Friday, June 19th
- Bottom-Up Bench Press (pins at chest) â?? 6 x 3 x 90kg
- Iso-Relaxation Speed Bench Press â?? 8 x 3 x 60kg
- Weighted Chin Ups â?? 5 x 5 x 25kg
- EZ-Bar Standing Curl â?? 5 x 5 x 90 lbs
- Seated CBL Row to Neck â?? 3 x 10 x 85 lbs
Sunday, June 21st
- Bench Press â?? eccentrics â?? 4 x 3 x 260 lbs
- Partial Pin Press â?? just above sticking point â?? 4 x 3 x 90kg
- Back Squat â?? 5 x 5 x 100kg
Wednesday, June 24th
Mini Session #1
- 9 singles @ 245 lbs, 30s rest in between reps
- Decline close grip bench â?? 5 x 5 x 225 lbs
Mini Session #2 - 5 x 5 clusters with 10s between reps â?? 5 x 5 x 235 lbs
- DB Shoulder Press â?? 5 x 5 x 40 lbs
Mini Session #3 - Drop cluster set â?? Rep 1 @ 250lbs, Rep 2 @ 235lbs, Rep 3 @ 220lbs, Rep 4 @ 210lbs (x3 sets)
- EZ-Bar Lying Tricep Extension â?? 5 x 5 x 70 lbs
Friday, June 26th
- Bottom-Up Bench Press (pins at chest) â?? 1 x 3 x 95 kg, 5 x 3 x 100 kg
- Iso-Relaxation Speed Bench Press â?? 8 x 3 x 60kg
- Lat pulldown â?? 5 x 5 x 160 lbs
- EZ-Bar Standing Curl â?? 5 x 5 x 90 lbs
- Seated CBL Row to Neck â?? 3 x 10 x 85 lbs