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OMW to 200 kg bench press16027

Cannonball private msg quote post Address this user
Started a new long term program yesterday towards my goal of 200 kg bench this year so figured a new log would be suitable since the last one is almost full.

Here's my previous PRs:
183.5 kg tng bench http://www.youtube.com/watch?v=wspff9zibws
165 kg squat, bad depth: http://www.youtube.com/watch?v=M5ppKAYt040
dips: 20 reps with 50 kg extra
deadlift: 180x1 beltless
ohp no kick: 70x10, 80x6, 90x1
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Cannonball private msg quote post Address this user
Here's my plan:
there's 60 workouts in it, not counting lower bodywork. There's three different workouts where one is normal paused bench 5x5, one is slow paused bench 5x5, and one is band resist paused 5x5. Will start on 100 kg normal, and 50 on the rest, and add 2.5 kg each workout. So my goals are 160x5x5, 110x5x5, 110x5x5.
That's not enough for 200 but it's a start!

Workout 1/60:
Onehanded pushdowns superset paused bench:
2 plates x 10 reps x 5 sets superset 100kgx5x5
Farmers lift up to two singles on 200 kg
Farmers shrugs 120kgx5x2, 60kgx15
Onehanded pushdowns 3 plates 10 reps
OHP up to 80kgx6, PR
Onehanded pushdowns 3 plates 30 reps PR, 4 plates 25 reps PR
T-bar superset cablecurls
20kgx10x3 superset 1 plate 20 reps 3 sets
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darklight79 private msg quote post Address this user
Lol holy crap. You're born to fucking bench!
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THE GODFATHER wannabemuscular private msg quote post Address this user
Good stuff @Cannonball. I thought you abandoned us. Good luck getting to 200kg.
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WinnersNeverQuit private msg quote post Address this user
@Cannonball will be following. What's your goal for paused bench?
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Cannonball private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
Good stuff @Cannonball. I thought you abandoned us. Good luck getting to 200kg.


Nah, never! Thanks

Quote:
Originally Posted by WinnersNeverQuit
@Cannonball will be following. What's your goal for paused bench?


160x5x5 this block, then 167.5x5x5 this year, as for 1rm im not sure! I've done 170 recently, maybe 190 this year?
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Trev182 private msg quote post Address this user
Nice to have you back man!
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leanr0x private msg quote post Address this user
in!
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Cannonball private msg quote post Address this user
Quote:
Originally Posted by Trev182
Nice to have you back man!

Good to be back!
Quote:
Originally Posted by leanr0x
in!

Welcome!
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Cannonball private msg quote post Address this user
Workout 2/60
Flyes 10kgx15x5 superset slow fu bench 50kgx5x5
Farmers lift 200x1, 220x1x2
Farmers shrugs 120x6x2, 60x20x2
OHP strict tng 90x1, 80x7 PR
Onehanded pushdowns up to 7plates x 20 reps and 4 plates x 26 reps, both PR

Then i went home, saving biceps work for legworkout on saturday.
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_RudeCrew private msg quote post Address this user
In as usual
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MMB private msg quote post Address this user
Quote:
Originally Posted by Cannonball
Quote:
Originally Posted by wannabemuscular
Good stuff @Cannonball. I thought you abandoned us. Good luck getting to 200kg.


Nah, never! Thanks

Quote:
Originally Posted by WinnersNeverQuit
@Cannonball will be following. What's your goal for paused bench?


160x5x5 this block, then 167.5x5x5 this year, as for 1rm im not sure! I've done 170 recently, maybe 190 this year?

190 this year? Wtf happening with you, c'mon 200 this year dude!
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THE GODFATHER wannabemuscular private msg quote post Address this user
@MMB I was surprised he said 190kg too. I think he'll get the 200kg. He's just being conservative.

@Cannonball Maybe you'll get a 182kg (400lb) squat too. What do you think?
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THE GODFATHER wannabemuscular private msg quote post Address this user
NVM. 190 paused vs. 200 tng. Both achievable for the little benching maniac.
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Cannonball private msg quote post Address this user
Quote:
Originally Posted by _RudeCrew
In as usual

Welcome!
Quote:
Originally Posted by wannabemuscular
@MMB I was surprised he said 190kg too. I think he'll get the 200kg. He's just being conservative.

@Cannonball Maybe you'll get a 182kg (400lb) squat too. What do you think?


Yeah 190 paused 200 tng like you said but we will see if I'm gonna do any tng. Different movementpatterns and whatnot. I wish I could squat alot but with my current work my lower body is smashed, both in an exhausting way and just strained up or whatecver constantly, i can BARELY do a proper squat after 35 minutes of warmup and stretching and that leads to me not being able to put on any weight whatsoever. But I try my best, hoping for 182 this year like you said
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Cannonball private msg quote post Address this user
Not writing down the other workouts than the one in the program.

Workout 3/60
Lateral side raise 1 plate 20 reps 5 set per arm superset bandbench 50kgx5x5
Militarypress tng strict 80x1, 85x1, 85x3 PR
Farmers Lift 220x1, 240x1, 220x1
Farmers Shrugs 120x6,7 60x25x2
Onehandspushdowns 1 plate 50 reps, 3 plates 35 reps, 4 plates 27 reps

240 farmers lift was heavy
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Cannonball private msg quote post Address this user
not gonna write it down but between each exercise i do some onehanded pushdowns to keep the triceps pumped and exhausted

Workout 4/60
Flyes 10kg dumbbells paused at bottom 20 reps 5 set superset paused bench 102.5x5x5

farmers lift 220x1, 240x1x2

farmers shrugs 120x10x2, 60x30x2

ohp no kick tng 80x1, 72.5x9 pr

onehanded pushdowns 1plate x 10, 2x10, 3x10, 4x10, 5x10, 6x10, 8x15 PR

was gonna do some kettlebellcurlswings and biceps work too but clock ticked on so I decided to do that on friday instead and increase the volume. then bench on saturday and fridays workout on sunday again!

farmers lift is getting easier, now gonna up the volume and hold count on 240.
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Cannonball private msg quote post Address this user
Todays workout:

kettlebellcurlswing: 28 kg, 20 reps, 5 set per arm, 30 reps on the last set of the right arm

this took alot more energy and time than I had expected
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THE GODFATHER wannabemuscular private msg quote post Address this user
Dude! Best of luck.
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Cannonball private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
Dude! Best of luck.


thanks! valentines today so no workout, been hanging out with heddaway, we got engaged yesterday
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THE GODFATHER wannabemuscular private msg quote post Address this user
I saw on FB. Congrats! Maybe you're not such a dummy after all!

My wife and I got engaged on Valentines day 18 years ago.
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Cannonball private msg quote post Address this user
5/60

onehanded pushdowns 3 plates 20 reps 5 set superset slow fu bench 52.5x5x5

farmers lift 220x1, 240x1, 240x1, 240x1

ohp strict tng 80x1, 75x8 pr

farmers shrugs 120x12,12,12,15,15

onehanded pushdowns 5 plates 25 reps pr

did some more pushdowns inbetween all the other things but not anything major
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Cannonball private msg quote post Address this user
Just some kettlebellcurlswings today, 28 kg 22 + 24 reps per arm, then 10 reps on 40 kg.
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by darklight79
Lol holy crap. You're born to fucking bench!
This, will follow for sure.
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WinnersNeverQuit private msg quote post Address this user
@Cannonball congrats!!!
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THE GODFATHER wannabemuscular private msg quote post Address this user
I guess since you're practically married now you won't workout so much.
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Cannonball private msg quote post Address this user
been working out some but decided to switch up my program a bit, here's today workout:

onehanded pushdowns 5 plates 20 reps 5 sets superset paused bench 110x5x5

ohp 10 singles on 75 kg

onehanded pushdowns 9 plates 3 reps, 6 plates 21 reps, 1 plate 51 reps
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Powerbuilder private msg quote post Address this user
Quote:
Originally Posted by Cannonball
not gonna write it down but between each exercise i do some onehanded pushdowns to keep the triceps pumped and exhausted


What's you're reasoning for keeping triceps pumped and exhausted? Is it so they fatigue and shift more emphasis to the chest and make that work harder, or so that you can just work them harder for a stronger lockout?
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Cannonball private msg quote post Address this user
Quote:
Originally Posted by Powerbuilder
Quote:
Originally Posted by Cannonball
not gonna write it down but between each exercise i do some onehanded pushdowns to keep the triceps pumped and exhausted


What's you're reasoning for keeping triceps pumped and exhausted? Is it so they fatigue and shift more emphasis to the chest and make that work harder, or so that you can just work them harder for a stronger lockout?

the latter!

worked out yesterday
flyes 11kg 20 reps 5 set superset slow feet up bench 70x5x5
onehanded pushdowns a few sets
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Cannonball private msg quote post Address this user
Missing updates...

yesterdays:

onehanded pushdowns 6 plates 15 reps 5 sets superset paused bench 112.5x5x5

farmers lift 180x1, 220x1, 260x1 PR
farmers shrugs 180x4*, 120x15x3

ohp 75x2x9

onehanded pushdowns 6 plates 25 reps PR

* can barely be called shrugs, if at all
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