My training log for the next 8 weeks, not that anyone cares

[solidj55]

I just thought I would post my training log for bench for next 8 weeks just so I can come in here and look at to see if Ive improved. I am using westside but I decided to do all full-range movements on ME day and then do some board work after my ME exercise to work on lockouts. Ill just be posting my ME day results because DE day is a little boring to be typing. But I will put the layout of my DE day just on this first post because it will be pretty much the same the whole time with the exception of some different accessory work.

My DE day:

Bench Press-8x3x150-160
Chest Supported Row alternating with Seated Cable Row
Tricep Pushdowns or Elbows out extensions
Rear Delt Fly


Todays ME day went like this:

Closegrip bench press(index finger on the smooth)
2x5-bar
1x5x95
1x3x135
1x3x185
1x1x225
1x1x250
1x1x275
1x1x290

1board press(palms just inside the power rings)
1x1x275
1x1x295
1x1x305

Closegrip Pulldowns-3x8x120

Front Delt Raises-3x8x20

Next week will be the same routine. Overall my ME days over the next eight weeks looks like this.

Weeks 1 and 2-See above

Weeks 3 and 4
Closegrip Incline(for best triple)
2board Press(singles)
T-bar row
Front delt raises

Weeks 5 and 6
Ultra Wides(for best set of 5)
3board Press(singles)
Closegrip Pulldowns
Front Delt Raise

Weeks 7 and 8
Dumbell Presses(3x20)
4board Press(singles)
T-bar Row
Front Delt Raise

Thats pretty much the layout, we will see how it goes. Feel free to flame away.

 

[lilmikey]

Are all of those singles hard for you? Is this a progressive overload periodization routine like FREAK19's? That's cool if it is; I'd like to see the results of both of your routines. I'm doing something kinda like this, but... well its actually quite different. BUT i include the actual bench press and squat movements each week into my routine. It looks good to me solid. GL with it I hope it works well for you.

 

[powerlifterjay]

Solid i like it bro. Just keep it intense and short and you will definitly make gains with it.

 

[I'D RATHER BE DEADLIFTING]

Good stuff! I think more guys should set something like this up. It's cool to see what everyone does day in and day out to get to the big PRs when they max.

Will you be maxing after that or starting over?

 

[solidj55]

lilmikey- not really progressive overload. The singles on my ME work are just exactly like what all westsiders do, that is I go until I cant get that last single, so it is a max. As far as the boards, I am going to go more by feel. This week the 305 was hard, I may have gotten 5-15lbs more but not sure, but I stopped because I felt this was ok for today. I feel like going "balls to the walls" on the boards and finding a true max I will, if not I will just stop short. It will depend mostly on how my body is feeling.

powerlifterjay- thanks for all the help and ideas with the workout and everything else youve helped me with. I hope the gains will be good as well. If I do hit some big numbers because of this routine then your ass had better try it too lol.

IRBD- I maxed raw(touch and go) on bench last week. It had been four months and two weeks since I had touched anything other than a light dumbell or maching since I had a back injury. Anyway, when I maxed last week I got 300 raw, not too bad just dissapointing since I was getting 300 for 7 or 8 reps before. But anyway, I am thinking I may see what I can do raw(touch and go)
the week after my last week of the cycle. Im not sure yet, hell I may even shirt up and see what it feels like. But as of now I am thinking of going raw after the last week to see what I can do. But to answer your question about starting over, Im not sure about that yet. I may design another solidj55 westside routine or do some raw benching for a while like Freak does.

Thanks for the replies everyone, Ill keep this thread going week to week so you can see what it looks like.

 

[solidj55]

Just wanted to say something and at the same time ask a question. I am not really sore today, I mean my triceps are sore and my upper back is sore but my chest and shoulders are not sore. When I raw bench I usually get sore front delts and sore chest but not this time. Do you guys think this is just because I did singles and the exercises were closegrip or what? Not complaining because I had good workout just seems weird.

 

[VDizenzo]

My pecs definitely get sore from singles. I would say there was no soreness due to the closer grip.

 

[solidj55]

Thanks VDizenzo, thats what I thought too.