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OMW to 200 kg bench press16027

Cannonball private msg quote post Address this user
more legs cuz why not

bulgarian split squats 2 inch platform front leg
20x3x3
50x1x2
60x1
70x1
50x10 PR

normal squats
just a couple of low rep sets on 100
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just a quick bench workout today

paused bench up to 150x1, then 142.5x8 which is PR, although a pretty bad one. (ive done 150x7)

goal is 150x8, then im moving over to tng bench for the reps
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Here's the peaking program I'll run over the next 4 weeks:

1 paused rep and then an amrap set
one heavy set of 5 reps on chain bench or slow bench
one amrap set in dips, preferably heavy
3 sets of incline dumbbell press

the bench amrap sets:
today 142.5x8, e1rm 176.7
next workout 137.5z10, e1rm 178.75
next workout 141.5x9 e1rm 179.705
next workout 146x8 e1rm 181.04
next workout 140x10 e1rm 182
next workout 147.5x8 e1rm 183
next workout 145x9 e1rm 184
next workout 142.5x10 e1rm 185
next workout 150x8 e1rm 186

ofc this is subject to chance in case I do one more rep on any given weight.
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Cannonball private msg quote post Address this user
dunno why i wrote it like that, the amrap sets are also paused...
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Cannonball private msg quote post Address this user
I had to rush to the gym so I didn't have with me the sets that I was gonna do, so I calculated that 146.5x7 would be a good jump as that would give 177.4 or something. Went better than expected!

Paused bench
130x1
140x1
150x1,1
146.5x8 PR

slow no touch bench
110x6 PR
120x4 PR
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Cannonball private msg quote post Address this user
If I use the eplay formula with a 3% increase per rep instead of the normal 3.33 I get an estimated 1rm of 181.66 from 146.5x8. Wether this is accurate or not is whatever the fuck, but this means that my next amrap sets needs to be 154x6, because that gives 181.72, is a personal record aswell as more than 181.66 obviously, and would be 186.34 if I would happen to do 7 reps, which is better than my all time high,160x5 which gives 184.
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Cannonball private msg quote post Address this user
Today i did a bunch of stretching, mobility/body control exercises and then some bulgarian split squats (which also fits into the previously mentioned categories)

20x3
50x1
60x1
70x1
80x1 PR
90x1 PR
100x1 PR, only right leg here, but thats the weaker leg so im happy with it
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Cannonball private msg quote post Address this user
Post 108 IP   flag post
Cannonball private msg quote post Address this user
today i put on the wrong weights by mistake but it went alright anyway!

paused bench
20x5
50x5
80x3
110x1
120x1
130x1
140x1
150x1
160x1
156.5x6 PR

Chain bench
singles up to 120x1

sum: PR in all time high estimated 1rm, now we're rolling!
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THE GODFATHER wannabemuscular private msg quote post Address this user
344lbx6, nice work!
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Quote:
Originally Posted by wannabemuscular
344lbx6, nice work!


thanks man! really happy about it. have to decide what to go for today
Post 111 IP   flag post
Cannonball private msg quote post Address this user
todays workout:

paused bench, singles up to 160
142.5x9 PR

slow no touch:
110x1,3
130x1,2

lots of stretching and stuff
Post 112 IP   flag post
Cannonball private msg quote post Address this user
todays workout:

bulgarian split squat singles up to 80x1 and 60x3
some light biceps and stretch work for tommorows bench press.
Post 113 IP   flag post
Cannonball private msg quote post Address this user
todays workout:

paused bench
110x5
120x1
130x1
140x1
150x1
160x1
171x1 PR
165x3

tng:
130x13 PR

dips +15kgx37 PR
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THE GODFATHER wannabemuscular private msg quote post Address this user
PRs, PRs, PRs ....

Seems like you're back in a good rhythm now. Keep it up!
Post 115 IP   flag post
Cannonball private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
PRs, PRs, PRs ....

Seems like you're back in a good rhythm now. Keep it up!


yeah its working out good now thanks sucks that i can only work out 3 times a week tho, friday sat sunday

todays workout:
paused bench up to 160x1
paused chain bench 110x8 PR
slow no touch bench 120x4
some chins and dips
Post 116 IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
@Cannonball Ahhh, weekend warrior. I guess you're working a lot during the week.

Bench day for me today.
Post 117 IP   flag post
Cannonball private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
@Cannonball Ahhh, weekend warrior. I guess you're working a lot during the week.

Bench day for me today.


yeah working all my hours mon through thursday in a remote location so no gym there

nice!
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todays shiz:

bulgarian split squat
20x10
40x11
60x6

some stretch after that

tomorrow im gonna try to make it a full upper body workout
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MMB private msg quote post Address this user
Let's see some monster bench
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Cannonball private msg quote post Address this user
paused bench
singles up to 150x1
tng: 150x8
paused chain bench: 120x6 PR
dips: 40x17
some kettlebellcurls and forearms

sum: its hard to make solid gains when only training friday saturday and sunday with physical work mon-thursday. feels like im not used to benching once i get to it
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THE GODFATHER wannabemuscular private msg quote post Address this user
Welcome to the real world. Hahaha!

Maybe do some push-ups at night during the week to keep the muscles engaged?
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