T Nation

A Fine Balance - Steve's Log


#1

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
1. 15 singles @ 235 lbs, 30s rest in between reps
2. Decline close grip bench â?? 5 x 4 x 205 lbs
Mini Session #2
1. 5 x 5 clusters with 10s between reps â?? 5 x 5 x 225 lbs
2. DB Shoulder Press â?? 5 x 5 x 40 lbs
Mini Session #3
1. Drop cluster set â?? Rep 1 @ 250lbs, Rep 2 @ 235lbs, Rep 3 @ 220lbs, Rep 4 @ 210lbs (x2 sets)
2. EZ-Bar Lying Tricep Extension â?? 5 x 5 x 70 lbs

Saturday, June 13th
1. Bottom-Up Bench Press (pins at chest) â?? 6 x 3 x 95kg
2. Iso-Relaxation Speed Bench Press â?? 8 x 3 x 60kg
3. Weighted Chin Ups â?? 5 x 5 x 20kg
4. EZ-Bar Standing Curl â?? 5 x 5 x 90 lbs
5. 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
1. Bench Press â?? eccentrics â?? 3 x 3 x 260 lbs
2. Partial Pin Press â?? just above sticking point â?? 4 x 3 x 90kg
3. Back Squat â?? 5 x 5 x 100kg
4. Deadlifts â?? 5 x 5 x 100kg

Wednesday, June 17th
Mini Session #1
1. 17 (WTF?) singles @ 235 lbs, 30s rest between reps
2. Decline Close Grip Bench â?? 5 x 5 x 225 lbs
Mini Session #2
1. Bench Press Clusters â?? 5 x 5 x 230 lbs
2. DB Shoulder Press â?? 5 x 5 x 40 lbs
Mini Session #3
1. Drop Cluster - 1 @ 250lbs, Rep 2 @ 235lbs, Rep 3 @ 220lbs, Rep 4 @ 210lbs (x2 sets)
2. EZ-Bar Lying Tricep Extension â?? 5 x 5 x 90 lbs

Friday, June 19th
1. Bottom-Up Bench Press (pins at chest) â?? 6 x 3 x 90kg
2. Iso-Relaxation Speed Bench Press â?? 8 x 3 x 60kg
3. Weighted Chin Ups â?? 5 x 5 x 25kg
4. EZ-Bar Standing Curl â?? 5 x 5 x 90 lbs
5. Seated CBL Row to Neck â?? 3 x 10 x 85 lbs

Sunday, June 21st
1. Bench Press â?? eccentrics â?? 4 x 3 x 260 lbs
2. Partial Pin Press â?? just above sticking point â?? 4 x 3 x 90kg
3. Back Squat â?? 5 x 5 x 100kg

Wednesday, June 24th
Mini Session #1
1. 9 singles @ 245 lbs, 30s rest in between reps
2. Decline close grip bench â?? 5 x 5 x 225 lbs
Mini Session #2
1. 5 x 5 clusters with 10s between reps â?? 5 x 5 x 235 lbs
2. DB Shoulder Press â?? 5 x 5 x 40 lbs
Mini Session #3
1. Drop cluster set â?? Rep 1 @ 250lbs, Rep 2 @ 235lbs, Rep 3 @ 220lbs, Rep 4 @ 210lbs (x3 sets)
2. EZ-Bar Lying Tricep Extension â?? 5 x 5 x 70 lbs

Friday, June 26th
1. Bottom-Up Bench Press (pins at chest) â?? 1 x 3 x 95 kg, 5 x 3 x 100 kg
2. Iso-Relaxation Speed Bench Press â?? 8 x 3 x 60kg
3. Lat pulldown â?? 5 x 5 x 160 lbs
4. EZ-Bar Standing Curl â?? 5 x 5 x 90 lbs
5. Seated CBL Row to Neck â?? 3 x 10 x 85 lbs


#2

Sorry for the crap in the above post - copied and pasted from Word ... no more.

Today ...

Sunday, June 28th
1. Bench Eccentrics: 3 x 3 x 120kg
2. Partial Pin Press: 4 x 3 x 110kg
3. Back Squat: 5 x 5 x 100kg
4. Leg Curl: 5 x 5 x 90lbs

  1. Back Extension
  2. Pallof Press: 3 x 10@ x 35lbs

OK session, no motivation after working the morning shift and training immediately after. Wednesday is a holiday so limited gym hours ... guess I will split up the three mini-sessions for that day and move one to Tuesday.


#3

Average monthly bodyweights for January to present ... the weights typically follow the type of training I was doing as well as my nutritional habits.

January: 147 lbs
February: 144 lbs
March: 144 lbs
April: 145 lbs
May: 143 lbs

The past few weeks I have been weighing in slightly heavier, every day between 146 and 148 lbs. Bodyweight is not that much of a concern for me, so long as I am strong and feel good. I would like to compete (bench only) at some point in the Fall and then perhaps try to put on a few pounds during the winter and potentially move up a weight class.

But as of right now, I have absolutely no idea what sort of training I am going to do once this 8 week program is up.


#4

Wednesday, July 1
Mini Session #1
1. 15 singles (30s rest) @ 245 lbs
2. Decline Close Grip Bench - 5 x 5 x 225 lbs

Mini Session #2
1. 5x5 cluster (10s between reps) - 5 x 5 x 235 lbs
2. DB Shoulder Press - 5 x 5 x 50 lbs

Mini Session #2
1. Drop cluster set - Rep 1 @ 255lbs, Rep 2 @ 240lbs, Rep 3 @ 225lbs, Rep 4 @ 215lbs (x3 sets)
2. EZ-Bar Lying Tricep Extension - 5 x 5 x 70 lbs

Need to move to 250 lbs for singles... 5x5 cluster can go to 240 lbs and drop cluster set reps can all go up 5 lbs next week.


#5

Friday, July 3
1. Bottom-Up Bench Press - 1 x 3 x 100kg, 1 x 3 x 105kg, 4 x 3 x 110kg
2. Iso-Relaxation Speed Bench - 10 x 3 x 60kg
3. Weighted Chin Ups - 5 x 5 x BW+25kg
4. EZ-Bar Standing Curl - 5 x 6 x 90 lbs
5. Seated Face Pull - 3 x 10 x 85 lbs

Awesome lift today - felt very good overall. Shoulders are getting tired ... seems like I am involving my shoulders in the lift more than usual. This could also just be a result of the amount of volume and intensity as well.


#6

Sunday, July 5th
1. Bench Eccentrics: 1 x 3 x 315 lbs, 2 x 2 x 315 lbs
2. Back Squat: 5 x 5 x 80kg
3. Leg Curl: 5 x 5 x 90lbs

Benched 275 lbs for a double. Felt awesome. Need to get used to handling more weight if I am going to look to press something heavier.

Partial Pin Press to be done tomorrow. Had to keep squats at 80kg due to lower back pain flaring up.