Wasn’t sure if I was even going to be able to bench this evening as I injured my wrist in a fall on the weekend…the fact that I was talking about agility when when I tripped over my own feet wasn’t lost on any of the attendees…any way it went well this evening. Warmed up, did some shoulder mobility and stability work then worked my way up to a clean single at 170kg with my training grip so I was pretty happy with that. The first session I did this time 2 weeks ago I only got 140kg…and an ugly 140kg at that…I then missed at 160kg when Rob offered me €200 if I could get it. Then missed at 150kg as well. So any way it felt pretty good tonight as I had done a session earlier and it was the end of a very long day so I was far from fresh.
I weighed in at 117.3kg up from 109.5kg (I think…can’t be bothered going back to check) this time 2 weeks ago so happy about that as well. I am targeting 120kg+ on the day of testing so I’m pretty sure I will get that as well which will make my attempt much easier.
I thought I would layout the template that I’ve followed so we can go back and look at where it all went wrong two Saturdays from now.
I’m going to leave out all the warm up and mobility and stability stuff…you can take that as a given.
It is basically a 2 week cycle of training which I’m repeating.
Bench Press (Training Grip) – Work up to a single.
Neutral Grip Pull Ups – 5 sets of 5 reps
Chest Supported Rows – 4 sets of 12 reps
Lying Tricep Extensions – 4 sets of 12 reps
1A Hanging Leg Raises – 3 sets of 12 reps
1B Natural Reverse Hypers – 3 sets of 12 reps
1C Back Extensions – 3 sets of 12 reps
Reverse Grip Barbell Row – Work up to 3 heavy sets of 5 reps
1A Pull Ups – 10 sets of 3 reps
1B Elevated Neutral Grip Push Ups – 10 sets of 10 reps
Bent Over Dumbbell Raises – 3 sets of 12 reps
Bicep Curls – 4 sets of 12 reps
Dumbbell Rows – 5 sets of 8 reps
Lat Pulldowns – 3 sets of 12 reps
Close Grip Bench Press – 3 sets of 20 reps
Ab Pull Downs – 3 sets of 20 reps
Lower Ab Curls – 3 sets of 20 reps
Then I’ve found one other day other than these to do some technical work on my bench which is basically a speed bench day and I also doing some heavy tricep extensions on this day.
The only difference is that the second week on the Monday I’ve been doing partial presses instead of full bench presses. During the week I’ve been doing other bits and pieces if and when I could which isn’t that often but that is basically it.
Now…this is not a template for all…it is my template for my particular circumstance…which basically to go from having not trained for a few months to benching 180kgs in 28 days. So far so good as I’m where I had hoped to be at this stage…we’ll see if it gets me across the line on the day.