Week 4, Day 3
Warmups
SLDL: or RDL: something. up to 150x12
Notes
Done. A couple of days off this week, then a good bench workout. Then back into the six days a week monster.
Thursday, January 30, 2020
Tuesday 28th January 2020
Week 4, Day 2
Warmups
Incline bench: warmups, 140x8
Chins: BWx10x2, -bandx10
Curls: up to 37.5x12
Pushdowns: up to 40x12
Notes
Didnt get around to training in the morning, so just did a quick session in the evening. The incline presses were significantly easier than doing the same weights for the same reps on squats. Might be stronger in bench, maybe.
Warmups
Incline bench: warmups, 140x8
Chins: BWx10x2, -bandx10
Curls: up to 37.5x12
Pushdowns: up to 40x12
Notes
Didnt get around to training in the morning, so just did a quick session in the evening. The incline presses were significantly easier than doing the same weights for the same reps on squats. Might be stronger in bench, maybe.
Tuesday, January 28, 2020
Monday 27th January 2020
Week 4, Day 1
Squats: warmups, 140x8
Banded leg curls: single leg purplex30x3
Notes
Down week, so much less work. Happy with 140, wasn't a maximum but wasn't easy.
Squats: warmups, 140x8
Banded leg curls: single leg purplex30x3
Notes
Down week, so much less work. Happy with 140, wasn't a maximum but wasn't easy.
Saturday, January 25, 2020
Saturday 25th January 2020
Week 3, Day 6
Warmups
Bench: warmups, 200.5x1, 205x1, 172.5x6, 175x6
Rows: warmups, 125x6x2
Incline bench: warmups, 110x15, 120x15, 125x15
Pulldowns: 60x12x3, 65x12x2
Notes
Ok, hot.
Warmups
Bench: warmups, 200.5x1, 205x1, 172.5x6, 175x6
Rows: warmups, 125x6x2
Incline bench: warmups, 110x15, 120x15, 125x15
Pulldowns: 60x12x3, 65x12x2
Notes
Ok, hot.
Friday 24th January 2020
Week 3, Day 5
Walking lunges: 5x15x4
Banded GM: purple and black x20x4
Banded leg curl: both legs purple and black x30x3
Notes
Ok, sore.
Walking lunges: 5x15x4
Banded GM: purple and black x20x4
Banded leg curl: both legs purple and black x30x3
Notes
Ok, sore.
Thursday, January 23, 2020
Thursday 23rd January 2020
Week 3, Day 4
Pulldowns: warmups, 60x12x4, 65x12
Feet up med grip bench: warmups, 115x12, 125x12, 132.5x12
Notes
Feeling it.
Pulldowns: warmups, 60x12x4, 65x12
Feet up med grip bench: warmups, 115x12, 125x12, 132.5x12
Notes
Feeling it.
Wednesday 22nd January 2020
Week 3, Day 3
Warmups
SLDL: warmups, 130x12, 140x12x2, 140x9 lol
Stepups: 5x15x4
Banded leg curls: purplex30x3
Notes
Felt good actually, but hamstrings gave out on the fourth set, but thats a good thing. Stepups pumped things up.
Warmups
SLDL: warmups, 130x12, 140x12x2, 140x9 lol
Stepups: 5x15x4
Banded leg curls: purplex30x3
Notes
Felt good actually, but hamstrings gave out on the fourth set, but thats a good thing. Stepups pumped things up.
Wednesday, January 22, 2020
Tuesday 21st January 2020
Week 3, Day 2
Evening
Superset of: rear delts, side delts, barbell curls, pushdowns x4
then 3x12 with ab pulldowns.
Notes
Yeah.
Evening
Superset of: rear delts, side delts, barbell curls, pushdowns x4
then 3x12 with ab pulldowns.
Notes
Yeah.
Tuesday, January 21, 2020
Tuesday 21st January 2020
Week 3, Day 2
Morning
Warmups
Incline Bench: warmups, 110x8, 120x8, 130x8
Chins: BWx10x4
Feet up bench: warmups, 100x15x3
Rows: warmups, 60x15,70x15x3
Notes
Tired, and lower back is toast, but good session. Chins are slowly getting better, but being lighter would help these. Feet up bench was meant to be tempo' but that didn't happen.
Morning
Warmups
Incline Bench: warmups, 110x8, 120x8, 130x8
Chins: BWx10x4
Feet up bench: warmups, 100x15x3
Rows: warmups, 60x15,70x15x3
Notes
Tired, and lower back is toast, but good session. Chins are slowly getting better, but being lighter would help these. Feet up bench was meant to be tempo' but that didn't happen.
Monday 20th January 2020
Week 3, Day 1
Warmups
Squat: warmups, 130x8x3
Banded leg curl: purplex30x3
Pistol single leg box: BWx15x3
Notes
Didn't really feel up to this, but got it all done.
Warmups
Squat: warmups, 130x8x3
Banded leg curl: purplex30x3
Pistol single leg box: BWx15x3
Notes
Didn't really feel up to this, but got it all done.
Saturday 18th January 2020
Week 2, Day 6
Warmups
Bench: warmups, 190x1, 200x1, 170x6x2
Rows: warmups, 120x6x3
Incline press: Warmups, 100x15, 110x15, 120x15
Pulldowns: five sets with 60kg for some
Notes
Good day. Should have called the bench @190 but 200 sounded cooler.
Warmups
Bench: warmups, 190x1, 200x1, 170x6x2
Rows: warmups, 120x6x3
Incline press: Warmups, 100x15, 110x15, 120x15
Pulldowns: five sets with 60kg for some
Notes
Good day. Should have called the bench @190 but 200 sounded cooler.
Friday, January 17, 2020
Friday 17th January 2020
Week 2, Day 5
Warmups
Walking lunges: 5x15x4
Banded GM: purple+blackx15x4
Banded leg curls: bunch of light stuff
Notes
Followed up by walking and appearing wobbly as anything.
Warmups
Walking lunges: 5x15x4
Banded GM: purple+blackx15x4
Banded leg curls: bunch of light stuff
Notes
Followed up by walking and appearing wobbly as anything.
Thursday, January 16, 2020
Thursday 16th January 2020
Week 2, Day 4
Evening
Warmups
Superset: rear delts, side delts, db curls, lying extension for 4 sets
Abs x 4sets
Notes
Top up... nothing serious.
Evening
Warmups
Superset: rear delts, side delts, db curls, lying extension for 4 sets
Abs x 4sets
Notes
Top up... nothing serious.
Thursday 16th January 2020
Week 2, Day 4
Morning
Warmups
Pulldowns: warmups, 50x12, 60x12x4
Med grip feetup bench: warmups, 110x12, 120x12, 125x12
Notes
Quick, but felt pretty good. Body is generally sore, but not broken sore. Touch wood.
Morning
Warmups
Pulldowns: warmups, 50x12, 60x12x4
Med grip feetup bench: warmups, 110x12, 120x12, 125x12
Notes
Quick, but felt pretty good. Body is generally sore, but not broken sore. Touch wood.
Wednesday, January 15, 2020
Wednesday 15th January 2020
Week 2, Day 3
Warmups
SLDL: warmups, 100x12, 120x12x4
Stepups: BWx15, +5x15x3
Banded leg curl: purplex30x3
Notes
Should not have eaten quite as much before the lifting, and foods that I shouldn't have been eating. So felt overly full and off, so the deadlifts sucked.
Warmups
SLDL: warmups, 100x12, 120x12x4
Stepups: BWx15, +5x15x3
Banded leg curl: purplex30x3
Notes
Should not have eaten quite as much before the lifting, and foods that I shouldn't have been eating. So felt overly full and off, so the deadlifts sucked.
Tuesday, January 14, 2020
Tuesday 14th January 2020
Week 2, Day 2
Evening
Superset: Rear delt, side delt, barbell curls, pushdowns, pulldown abs: 4sets
Notes
Felt ok, pump and that.
Evening
Superset: Rear delt, side delt, barbell curls, pushdowns, pulldown abs: 4sets
Notes
Felt ok, pump and that.
Tuesday 14th January 2020
Week 2, Day 2
Morning
Warmups
Incline bench: warmups, 100x8, 110x8, 120x8
Chins: BWx10x4
Flat tempo feet in air bench: warmups, 90x15, 100x15, 100x12 (oof)
Cable rows: warmups, 30x15, 50x15, 60x15x2
Notes
Weee... felt exhausted from garbage sleep but went OK. Everything was fine, chins got better from last week, did about 10 of the 40 reps with band assistance. Flat bench was good until my triceps just ran out of steam.
Morning
Warmups
Incline bench: warmups, 100x8, 110x8, 120x8
Chins: BWx10x4
Flat tempo feet in air bench: warmups, 90x15, 100x15, 100x12 (oof)
Cable rows: warmups, 30x15, 50x15, 60x15x2
Notes
Weee... felt exhausted from garbage sleep but went OK. Everything was fine, chins got better from last week, did about 10 of the 40 reps with band assistance. Flat bench was good until my triceps just ran out of steam.
Monday, January 13, 2020
Monday 13th January 2020
Week 2, Day 1
Warmups
Squats: warmups, 120x8x2, 130x8
Banded leg curls: purplex30x3
Bench pistol squat: BWx20, BWx14, BWx10
Notes
Not too bad. Mid back was tired and all that. It didn't appreciate rolling yesterday. But felt ok once warmed up and moving. Weights OK.
Warmups
Squats: warmups, 120x8x2, 130x8
Banded leg curls: purplex30x3
Bench pistol squat: BWx20, BWx14, BWx10
Notes
Not too bad. Mid back was tired and all that. It didn't appreciate rolling yesterday. But felt ok once warmed up and moving. Weights OK.
Sunday, January 12, 2020
Saturday 12th January 2020
Week 1, Day 6
Warmups
Bench: warmups, 180x1, 160x6x2
Rows: warmups, 120x6x3
Incline bench: warmups, 90x15, 100x15, 110x15
Pulldowns: warmups, 50x12x2, 55x12x3
Notes
Good morning, felt good.
Warmups
Bench: warmups, 180x1, 160x6x2
Rows: warmups, 120x6x3
Incline bench: warmups, 90x15, 100x15, 110x15
Pulldowns: warmups, 50x12x2, 55x12x3
Notes
Good morning, felt good.
Friday, January 10, 2020
Friday 10th January 2020
Week 1, Day 5
Warmups
Walking lunges (each side): BWx15x2, 5x15x2
Banded GM: purple+blackx15x4
Notes
Not bad, but still a good pump occurred.
Warmups
Walking lunges (each side): BWx15x2, 5x15x2
Banded GM: purple+blackx15x4
Notes
Not bad, but still a good pump occurred.
Thursday, January 9, 2020
Thursday 9th January 2020
Week 1, Day 4
Evening
Superset with: Rear delt, side delt, db curls, tricep extension, ab pulldowns
Notes
All good, nothing too difficult.
Evening
Superset with: Rear delt, side delt, db curls, tricep extension, ab pulldowns
Notes
All good, nothing too difficult.
Thursday 9th January 2020
Week 1, Day 4
Warmups
Pulldowns: warmups, 50x12x5
Med grip feet up bench: warmups, 100x12, 110x12, 120x12
Notes
Weeeee, will also do a quick evening session. Bench was again medium grip, and touched slightly higher than nipple level. Pulldowns were similar, slightly closer grip. Goal is to improve ROM from the movements. Pump was real. Feeling pretty much sore.
Warmups
Pulldowns: warmups, 50x12x5
Med grip feet up bench: warmups, 100x12, 110x12, 120x12
Notes
Weeeee, will also do a quick evening session. Bench was again medium grip, and touched slightly higher than nipple level. Pulldowns were similar, slightly closer grip. Goal is to improve ROM from the movements. Pump was real. Feeling pretty much sore.
Wednesday, January 8, 2020
Wednesday 8th January 2020
Week 1, Day 3
Warmups
SLDL: warmups, 90x12, 100x12x4
Stepups: BWx20x4
Banded leg curls: purplex30x3
Notes
Blurg... pumped up from the stepups and leg curls
Warmups
SLDL: warmups, 90x12, 100x12x4
Stepups: BWx20x4
Banded leg curls: purplex30x3
Notes
Blurg... pumped up from the stepups and leg curls
Tuesday 7th January 2020
Week 1, Day 2
Morning
Warmups
Incline bench: warmups, 80x8, 100x8x2
Chins: 40 reps, including some assisted
Tempo flat bench: warmup, 80x15, 90x15x2
Cable rows: warmup, 40x20x4
Evening
Superset, rear delts, side delts, barbell curls, pushdowns x4
Notes
Most reps on bench touched above nipple level, and were medium grip, elbows out. Primarily to hit the chest harder, which seemed to function well. I think the weights are right, but relatively meaningless on this first week. Will cut down any reps above 15 to 15, I don't think the additional reps helps a lot. Finally, the chins are hard and I couldn't do all reps myself, so used a single mini band to help get through them. Sore from it all...
Morning
Warmups
Incline bench: warmups, 80x8, 100x8x2
Chins: 40 reps, including some assisted
Tempo flat bench: warmup, 80x15, 90x15x2
Cable rows: warmup, 40x20x4
Evening
Superset, rear delts, side delts, barbell curls, pushdowns x4
Notes
Most reps on bench touched above nipple level, and were medium grip, elbows out. Primarily to hit the chest harder, which seemed to function well. I think the weights are right, but relatively meaningless on this first week. Will cut down any reps above 15 to 15, I don't think the additional reps helps a lot. Finally, the chins are hard and I couldn't do all reps myself, so used a single mini band to help get through them. Sore from it all...
Monday, January 6, 2020
Monday 6th January 2020
Week 1, Day 1
Warmups
Squats (slower eccentric): warmup, 100x8, 120x8x2
Banded leg curls: purplex20, purplex18, purplex15
Pistol box squat: BWx20, BWx10x2
Notes
Gonna hurt tomorrow.
Warmups
Squats (slower eccentric): warmup, 100x8, 120x8x2
Banded leg curls: purplex20, purplex18, purplex15
Pistol box squat: BWx20, BWx10x2
Notes
Gonna hurt tomorrow.
Thursday, January 2, 2020
2020 plans
Weeeee.... just on the tail end of two weeks off training, off eating better, off not drinking. Then I will get into the training for the year.
2019 overview
Competed in three bench meets last year and did a deadlift in a fun meet.
Hit 200, then 202.5 and finally 212.5 in those meets. I went into the year never benching over 195 in competition, but hit that number five times overall. Broke a few WCPA records, and hit a weight equal to the NZPF record, but it was raised to 215. So close to the good level.
Hit a good number of training PRs, both bench rep work, and volume work, and I hit a 215 on competition gear the week before nationals.
Also hit a comfortable 220kg squat, and a 250kg deadlift. Then promptly managed to break my leg and my back :|
so onto 2020
2020 plans
Competitions
Two primary competitions this year. Still only doing bench only, but will be attempting to train 3-lift.
WCPA Regional 3 Lift and Bench Only Champs - Viking Brothers, Lower Hutt, April 25th/26th.
NZPF Bench Press National Champs - Bay of Plenty, likely some time in September/October.
There is an Oceania Powerlifting meet in Noumea later in 2020 as well, but no particular plans for this. There is opportunity for two 'International' meets in 2021. The Asia Pacific Powerlifting meet in Australia 2021, and then the Commonwealth Powerlifting and Bench meet in Auckland near the end of 2021.
So plans
That provides me plenty of time to do what else is needed. Dropping a bit of fat and adding as much muscle as I can. Seven week hypertrophy block before the first competition cycle. Diet will be slightly reduced calories, but fat enough not to worry.
Goal is to add a little muscle, but drop enough weight that I have an easier job of making weight, and also the ability to eat into the competition without fear of being too heavy.
Also hope to get a good run at Squats and Deadlifts, as I still want to hit some larger numbers and maybe a 3-lift meet at some point.
So, onwards and upwards.
2019 overview
Competed in three bench meets last year and did a deadlift in a fun meet.
Hit 200, then 202.5 and finally 212.5 in those meets. I went into the year never benching over 195 in competition, but hit that number five times overall. Broke a few WCPA records, and hit a weight equal to the NZPF record, but it was raised to 215. So close to the good level.
Hit a good number of training PRs, both bench rep work, and volume work, and I hit a 215 on competition gear the week before nationals.
Also hit a comfortable 220kg squat, and a 250kg deadlift. Then promptly managed to break my leg and my back :|
so onto 2020
2020 plans
Competitions
Two primary competitions this year. Still only doing bench only, but will be attempting to train 3-lift.
WCPA Regional 3 Lift and Bench Only Champs - Viking Brothers, Lower Hutt, April 25th/26th.
NZPF Bench Press National Champs - Bay of Plenty, likely some time in September/October.
There is an Oceania Powerlifting meet in Noumea later in 2020 as well, but no particular plans for this. There is opportunity for two 'International' meets in 2021. The Asia Pacific Powerlifting meet in Australia 2021, and then the Commonwealth Powerlifting and Bench meet in Auckland near the end of 2021.
So plans
That provides me plenty of time to do what else is needed. Dropping a bit of fat and adding as much muscle as I can. Seven week hypertrophy block before the first competition cycle. Diet will be slightly reduced calories, but fat enough not to worry.
Goal is to add a little muscle, but drop enough weight that I have an easier job of making weight, and also the ability to eat into the competition without fear of being too heavy.
Also hope to get a good run at Squats and Deadlifts, as I still want to hit some larger numbers and maybe a 3-lift meet at some point.
So, onwards and upwards.
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