Beng's journey to the Bpo!

[Bengdogg]

I return with a more plifting orientated routine (still a bit of a pumper but i need to get my plifting down as i am nearing 100kg and only have a 415kg total! Eek im gonna come last! ) I want 1000lbs total at the meet in bath on sept 25th. Hope fully my bench and psquat will rise rapidly now i am doing arched wide grip bench and wide squat. I weiged 208 1/2 lbs last night and here is a pic of me from april at 210lbs im a bit leaner and have put a bit of lean mass on since but its still about right im just over 6'2" btw

The routine...

Routine 21/06/05

1: Wide Squat (P) Deadlift (V) Dip (V) 2” BB curl (H) Abs

2: Bench (P) Row (V) Floor Press (H) Chin (V) Neck

3: Sumo Deadlift (P) Oly Squat (V) Dip (V) 2” BB curls (H) Abs

4: Bench (H P) Row (V) Floor press (H) Chin (V) Neck

Todays workout..

Day 1

Power squat: 20kgx5, 60kgx5, 80kgx3, 100kgx2, 120kgxF (came up too fast on right hand side so ditched the bar to avoid a mishap), 110kg/ 120kgxF
Dead lifts: D/o Speed 140kgx5/5/5
Dips: BW x8/8/6
2” BB curls: 42.5kgx4/2, 40kgx3/3/3
Declined situps: 20kgx15/10

Comments: My first power squat in ages, I managed to get a real wide stance with toes forward and a really good hamstring stretch whilst making depth, so that’s good I had the bar really low on the traps and plenty of speed on the climb, I think I will be ok to work at either 110kg or 115kg next session now I know what I have got, and I will catch up with DMPM to look for a few pointers incase anything is wrong. The good thing is I know I could have had that 120kg I let my head drop and I came up uneven but I am not far off my oly max squat on my first p squat session. 4/5

[Lloyd]

Just keep up the hard work...it will happen!

[Bengdogg]

28/06/05 @19:50

Day 2

Bench: 20kgx8, 40kgx5, 60kgx4, 77.5kgx2 F@3, 2 F@3, 1
ABORTED!!!
Comments: I don’t know what went wrong but I felt weak as hell, cocked up my target weight and went too heavy and was still tired & dehydrated from the weekend so I knocked it on the head. 0/5

29/06/05 @17:35 – 18:28

Day 2

Bench: 60kgx3, 70kgx 10 triples
Chest supported row: 70kgx12/12/12
Floor press: 70kgx5/4/3/3/3
Chins: U/h B/wx7/3/3/2
Neck harness: 11.25kgx8/3/3/3

Comments: A far better session than last night, today is the first day I haven’t felt dehydrated and I think I am coming down with a summer cold as my throat is sore and swollen, but I still had a better session that I was fairly pleased with. 3/5

[AN1MAL]

You'll crack it no probs mate.

[Bengdogg]

Thanx, i plan on sticking to my training strictly and just keep eating well, im down to 205 1/2 lbs atm but i dont want to go lighter for the 90kg catorgary as im a bit light at 6'2" anyway i aim on being a lean 105kg someday soon, then who knows maybe more!

[Rogue_zero]

go for it Dog!!!!

[Bengdogg]

go for it Dog!!!!

You stalking me big man!

[Bengdogg]

02/07/05

A bit of bench training with DMPM today, we both were a bit flat, I have been ill most of the week with a throat infection so that has drained me lots. Business as usual next week!

[Bengdogg]

Day3

Sumo deadlifts: D/o 60kgx5, 100kgx4, 140kgx1
Dead lifts: 140kgx2, 160kg, M/g 180kg, 160kgx3/3/3/3 (1 d/o rest m/g)

Comments: I didn’t finish today's session I will do the rest tomorrow, the cold/throat infection I have is making me feel like crap so I'm resting instead. 180kg felt really heavy as I’m down with this bug, I don’t like sumo deads either, I think I will just use them for warm up from now on. 0/5

[Bengdogg]

04/07/05 @ 20:26 – 20:42

Oly squats: 60kgx8, 80kgx8, 92.5kgx3, 100kgx3/3/1 fail @ 2

Comments: still ill.

[Justin Hurley]

Why you oly squatting mate. You should be concentrating on your wide stance squat ready for the comp.

[bigger shaolinmonk]

Looking good pretty boy!!! ;)
Seriously, good luck mate, i'd say drop the neck harness and bridge instead

[Bengdogg]

Looking good pretty boy!!! ;)
Seriously, good luck mate, i'd say drop the neck harness and bridge instead

Re justin i love oly squat, i do wide squat too, i dunno i thinkm your right, re bsm i will do both

[Bengdogg]

06/07/05 @ 19:08 – 19:06

Day 3 (sort of returning from illness)

Power squat: 60kgx5, 80kgx3, 100kgx 3/3/3/3/3
Dips@ BW: 8/8/5
2” Bb curl: 45kgx1, 42.5kgx1, 40kgx 3/3/1

Comments: Squats were easy, I think I’m making depth, I will get Dmpm to check this weekend, I can’t go any further put it that way and the stretch is immense. Rest of routine not great as I’m still recovering from bug I had. 2/5

[Bengdogg]

07/07/05 @ 18:06 – 18:59

Day 4

Bench: 20kgx 8, 60kgx5, 75kgx 10 triples
Chest supported rows: 75kg x 10/10/10
Floor press: 75kgx3/3/2
Chins: BW x 6/4/2/2
Bridging x3
Neck harness: 10kg x 8/7/5

Comments: A much better session for me tonight feeling closer to normal than I have for the past 2 weeks so that’s good stuff! Benching was ok getting a very good arch and form now after DMPM helped with a few further pointers at the weekend, I coped with the weight ok but by the tenth triple it was getting heavy. 3/5

[Bengdogg]

09/07/05 @ 15:00 – 15:35

Day 1

P Squat: 20kgx5, 60kgx5, 100kgx3, 110kgx2/2/2/2/1/F
Oly Squat: 92.5kgx2 F@3
Dead lifts: D/o 150kgx5

Comments: Just too many fucking distractions today to train, I fucked up the setting up of my rack on oly squats and the first rep hit the rack hard which screwed up my concentration, then I got distracted by the Mrs moving around behind me during the second set which put me off. I then got really pissed off with everything and can’t be arsed to finish the session, I will probably do it tomorrow.

[Bengdogg]

10/07/05 @ 16:30 – 17:05

Day 1

Dead lifts: O/h 150kgx5/5/4/ M/gx3 (total 17)
Dips: Bwx6/6/6/6 (add weight next sesh)
2” Bb curls: 42.5kgx3/1, 40kgx2/3/1

Comments: The rest of yesterdays session went far better than yesterday, no ab training as I had ate too close to the session so declined situps and a lot of food = puke, same on the deads really was gonna do 20 reps but too much food in the tank prevented me finishing the set. Still I feel much happier with the session and I have doms from yesterdays squatting. 3/5

[Bengdogg]

12/07/05 @ 18:58 – 19:58

Day 2

Bench: 20kgx5, 60kgx5, 77.5kgx3/3/3/3/3/3/3/3/32 F @ 3!!! TWAT! 1 (30 reps total)
Chins: Bwx6/5/4/3
Floor press: 77.5kgx3/2/1
Chest supported rows: 77.5kgx8/8/8
Bridging 3 sets
Neck harness: 11.25kgx8/8/6

Comments: I couldn’t believe I bombed the final rep of benching today so I had to get the last rep in, swapped around chins and rows on day 2 so I can get a few more reps in, not a bad session tbh. 3/5

[Justin Hurley]

Shit!! how many sets were you going for??? 10!!

[Bengdogg]

yeah 10 triples, im learning the bench technique, my thought on it is the best way to get the knack at doing something is to do it lots and often untill it is second nature

[Justin Hurley]

Good reasoning!! If you failed on the 10th set, are you sure the weight wasn't too heavy??

[Bengdogg]

yeah it was getting heavy by set 10, that is normally a weight i would do 5 triples at, i did 75 kg for 10 triples the week before so i added 2.5 to the bar, 80 kg next session

[Bengdogg]

15/07/05 @ 17:23 – 18:34

Day 3

Dead lifts: D/o 60kgx5, 100kgx3, 140kgx3, M/g 180kgx 8 singles
Oly squat: 60kgx5, 80kgx5, 100kgx 8 doubles
Dips: 2.5kgx6/6/6/6
2” BB curl: 42.5kgx 3/3, 40kgx3/3/3
Declined situps: 20kgx15/10/5

Comments: A good workout: 4/5

[Justin Hurley]

What can you DL for a single??

[Bengdogg]

202.5 is current best, why have you a secret strategy ??? i want 220 in sept (assuming i enter and dont wimp out and just go and spectate :) it all depends on the next few months results)

[Justin Hurley]

I don't think there is a secret to training, you just need to put in the hard work and eat and rest well.

I just wondered what was you 1rm in respect to the 8 x singles you do.

[Bengdogg]

i think if i really hit it right im good for 210 atm, havnt tried it though, i had 205 off the floor the other week but couldn t finish it, this was after ssquatting and benching maxes too, so if i was fresh i think id get it

[Bengdogg]

17/07/05 @ 12:15 – 13:15

Day 4

Bench: 20kgx5, 60kgx5, 80kgx3/3/3/3/2 F@3/2/2/2 (20 in total)
Chest supported rows: 80kgx10/10/10
Floor press: 80kgx2/2/F (will lower to 60kg and do 3x8 next sesh to build triceps)
Chin: Bwx6/4/4/2
Bridging x 3 sets (getting further over and staying up longer)
Neck harness: 12.5kgx6/4/3 (chest supported FYI)

Comments: Not a bad session, I didn’t really want to be training this early but I am going out later so I wouldn’t have time. 4/5

[Bengdogg]

19/07/05 @ 19:49 – 21:00

P Squat: 20kgx5, 60kgx5, 100kgx3, 112.5kgx2/2/2/ and 7 singles
Deadlift: D/o 160kg x 6 singles, M/g 160kg x 9 singles
Dips: 5kgx6/6/6/4/2
2” Bb Curl: 42.5kgx3/3/3/3 40kgx3
Declined situps: 20kgx20/10/5

Comments: The squatting is coming together nicely, I think I have a lot more in the tank, and I’m hitting depth now (I think) tbh tonight I feel pretty damn good and was surprisingly strong after a shit nights sleep and an 11 ½ hour day. 4/5

[Bengdogg]

21/07/05 @ 18:20 – 19:24

Day 2

Bench: 20kgx5, 60kgx5, 82.5kgx 10 doubles ;) Nice!
Chins: U/h 6/6/4/3
Floor press: 70kgx6/6/6/4
Chest supported rows: 82.5kgx8/8/8
Bridging x 3 (held these for ages and am further arched now)
Chest supported neck harness: 12.5kgx8/6/3

Comments: Things are going sweet! 5/5

[Rob Thomas]

Hi Bengdogg. This may have been asked before but why are you concentrating on the BPO if you're natural and lift raw, don't you think that BWLA would be a better introduction into competition first?

[Bengdogg]

You could have a point, i know people who are entering the bpo and tbh the way my training is i may not lift but go along and spectate, i shall see how things pan out

[Alex Gold]

Get it done :D

[Bengdogg]

23/07/05 @ 16:00 – 16:15

Day 3

Dead lifts: D/o 60kgx5, 100kgx3, 140kgx3, 180kg, 190xf

Comments: I was really tired today so I knocked the session on the head when i couldn’t get 190 off the ground as I was wanting 8 singles at 190, I went to bed for over 4 hours to catch up from the lack of sleep this week and will get the session going tomorrow, nothing major just needed to catch up on some sleep and didn’t want a half arsed session, so I thought it was better to leave it.

[Bengdogg]

24/07/05 @ 10:37 – 11:40

Day 3 (take 2)

Dead lifts: 140kgx3, 170kgxF!!!??? 140kgx3/3/3/3
Oly squat: 60kgx5, 80kgx4, 100kgx3, 110kgx2/2/2/2/F
Dips: 7.5kgx4/4/3/4
2” BB curls: 42.5kgx3/3/3/3/3

Comments: Piss poor deadlifting and disappointing squatting today, my right knee feels a bit odd atm I think it is one of those injuries you do in your sleep, I also feel a bit flat today like yesterday although it wasn’t a complete washout. 2/5

[Bengdogg]

25/07/05 @ 16:32 – 17:40

Day 4

Bench: 20kgx5, 60kgx5, 85kgx10 doubles
Chest supported row: 85kgx8/8/8
Floor press: 72.5kgx6/6/6/4
Chins: u/hx6/5/3/3/3
Back bridging 3 sets (found this hard tonight)
Neck harness: 12.5kgx8/6/3

Comments: I am nearly using my bench 1rm for work sets in 2 sessions I shall be, makes me wonder what I have in the tank?? 3/5

[Bengdogg]

27/07/05 @18:05 – 18:20

P squats: 20kgx5, 60kgx5, 80kgx3, 100kgx2, 120kg, 130kg Pr!!! 140kg F

Comments: Got a call just as I started training tonight off a mate saying he was gonna pop round so I cut session short and just did heavy squats: filmed 130kg well deep and 140kg should of been mine. Not to worry!

[Bengdogg]

28/07/05 @ 17:25 – 18:31

Day 1

P Squat: 20kgx5, 60x5, 80x3, 100kgx2, 120kgx 15 singles
Deads: D/o 140kgx3, M/g 170kg x 10 singles
Dip: 7.5kg 5/4/3/3
2” Bb curls: 45kgx3/3 42.5kgx3/3/3

Comments: Good session, nice squatting and not bad deads. The good news is I have had a knot in my back for 3 days I managed to release this tonight with a nice pop, feeling good now!

[Bengdogg]

30/07/05 @ 14:34 – 15:42

Day 2

Bench: 20kgx5, 60kgx5, 87.5kgx2/2/2/2/2/2/2/2/1/1/1/1
Chins: Bwx6/6/4/4
Floor press: 75kgx6/6/4/4
Chest supported row: 75kgx8/8/8
Back bridging x 3 sets (much better today)
Neck harness: 12.5x8/6/6

Comments: good session on to 15kg on the neck harness next session and 90kg for bench, next day 2 I will add weight to the chins too. 4/5

[bigger shaolinmonk]

Looks like your bench is coming along nicely mate.

[Bengdogg]

Yep! behold the 100kg marjk getting blowna away!!!

01/08/05 @ 19:43 - 20:42

Day 3

Deadlift: D/o 60kgx5, 100kgx4, 140kgx3, 160kgx2, M/g 180kg/200kg/205kg Pr!!!
Front squat: clean grip & Atg 60kgx5, 70kgx4, 80kgx3, 90kgx2, 100kgx1 Pr!!!!
Dips: BW + 8.75kgx 6/4/4/3
2” Bb curl: 45kgx3/3 42.5kgx3/3/3

Comments: A very good session with a deadlift pr and front squat too, the front squat wasn’t a max but I put a lot into it so I left it, I estimate 105kg at the moment. 4/5

Today's bodyweight is 15st 7lbs gained 8lbs

03/08/05 @ 18:27 – 19:23

Day 4

Bench: 20kgx5, 60kgx5, 92.5kg Pr! 95kg Pr!! 97.5kg Pr!!! 100kg PR!!!! 90kgx2/1/1/1/1
Chest supported row: 90kgx8/8/8
Floor press: 77.5kgx6/6/4/4
Chin: Bwx6/6/4/4
3 set of back bridging
Chest supported neck harness: 13.75kgx5/5/5

Comments: A very good bench session with 2 important goals being hit…
1: I can bench 100kg at last
2: I can bench more than my bodyweight finally
Current total: 130/100/205=435 (957lbs) @ 98.4kg (216 ½ lbs)
High 5’s all round which is why I rate this session 5/5 ;)

06/08/05

Training with DMPM in Derby today was meant to be squatting and deadlifting but this fucking dickhead who is always shoulder pressing in the squat rack was there, he spent 50 mins in there doing 3 sets of 10 or something, cunt! So deadlifts instead I managed a 210kg pull which is a new pr, a few power cleans, 5x5 curling 40kg and some walk outs and quarter squats once the rack was eventually free, I walkout with 200kg, bloody heavy!!!

[Justin Hurley]

205kg deadlift and 100kg bench, nice one!!! congrats on the pb's

[Bengdogg]

ahem 210kg dead yesterday ;)

[Bengdogg]

08/08/05 @ 18:02 - 19:17

Day 2

Bench 20kgx5, 60kgx5, 80kgx1, 92.5kgx2/2/2 and 10 singles
Chin: BW + 2.5kgx6/5/4/3
Floor press: 80kgx5 Fail@6 (oops!) 4/4/4
Chest supported row: 80kgx8/8/8
Bridge 3 sets (1st set was a bit pants)
Chest supported neck harness: 13.75kgx6/6/5

Comments: 200lbs is totally my bitch on the bench now! Rest of session was good the chins and floor press were both really hard. 3/5

[bigger shaolinmonk]

Go beng you big bad PR freak...keep em coming.

[Bengdogg]

Go beng you big bad PR freak...keep em coming.

Cheers Stu i am really enjoying my training atm, when things go well you cant wait for the next session. i am really looking forward to benching 100kg for my normal sets

[Bengdogg]

10/08/05 @19:47 – 20:19

Day 3

Front squats: 20kgx5, 60kgx5, 80kgx3, 90kgx3, 95kgx2, 100kg, 105kgxF
Deadlift: D/o 100kgx3

Comments: Cut tonight’s workout short cos I have had a couple of crap nights sleep and I woke up this morning with a bit of back ache, no big deal but I will do the rest of the session tomorrow when I am feeling a bit more lively and not like an old man.

To be continued………

[bigger shaolinmonk]

Yo beng, I expect to see at least one PR tomorrow session...or i'm making you my bitch!!!!!!!! :D
Nice front squatting btw.

[Bengdogg]

cant promise prs tomorrow as its just deads (volume) dips and curls left, next monday i will dead heavy im chasing 500lbs now and i want a 400lbs squat once 300 falls (300 dies within 2 weeks)

[Bengdogg]

11/08/05 @ 17:47 – 18:31

Day 3 Continued

Deadlifts: D/o 100kgx3, 140kgx3, 160kgx2, M/g 160kg/ 182.5kgx10 singles
Dip: BW + 2.5kgx8/8/5 Fail @ 6
2” Bb Curl: 40kg 5x5

Comments: Well what a difference a day makes! Feeling much better back wise today so got some good deads in, I also have moved dips to a 3x8 exercise as if I do them light for 3x8 I feel good if I go heavy they wreck my shoulders. 3/5

[Bengdogg]

14/08/05 @ 15:19 – 16:30

Day 4

Bench: 20kgx5, 60kgx5, 80kg, 100kgx 5 singles, 95kgx 5 singles
Chest supported row: 82.5kgx 8/8/8
Floor press: 82.5kgx 5/4/4/4 (really hard!)
Chin: U/h 2.5kgx6/5/3/1
3 good sets of back bridging
Chest supported neck harness: 13.75kgx8/8/4 (add weight next sesh)

Comments: A good workout which came a day later than planned so I may have to train tomorrow to fit everything in this week around my work commitments. 3/5

[Bengdogg]

15/08/05 @20:30 – 21:00 ish

P Squats: 20kgx5, 60kgx5, 100kgx4, 120kgx3, 130kgx2, 140kg, 150kg, 150kg x Fail

Comments: I did some squatting tonight just cos I felt like it. I was happy with the easy 140kg although I was just fractionally high on that, the first 150kg squat I thought was high too but upon reviewing the video twice more I am happy that would pass in any fed, and the second attempt at 150kg was only cos I wasn’t happy with the first ones depth. I can now bench over 1xbw, squat over 1.5x and dead over 2x, I’m pretty happy with that tbh. 5/5

[bigger shaolinmonk]

Well done mate, keep up the good work!

[Fazc]

Training with DMPM in Derby today...

Where did you train Bengdogg?

I've been training in Derby for the summer. Over at Billy's Gym on St. Helens Road opposite Radio Derby.

I'll be here for maybe another two weeks, so if you're there again in the next couple weeks we should hook up for a session.

Nice lifting, Later

[Bengdogg]

dmpm works for rolls royce so i train in thier gym i think the area is sinfin, i dont know derby very well just where dmpm lives and where the gym is

[Bengdogg]

16/08/05 @ 19:30 – 20:35

Day 1

P Squat: 20kgx5, 60kgx5, 100kgx4, 120kgx3, 130kgx3/3/2/2/2/2/1
Dead lifts: D/o 100kgx5, 140kgx5/5/5
Dips: BW + 2.5kgx8/8/8
2” Bb curl: 42.5kgx5/4/4/3/2

Comments: Some good squatting again tonight, and the deadlifts although light were very explosive fast singles on each set, dips went well as the first set was murder the other 2 were easier, and damn! Those bb curls were murder, I can’t let go of the damn bar after each set!!!??? 4/5

[Fazc]

Cool. Well if DMPM lives in Derby he'll know where Billy's gym is. It's in town, used to be called Appleby's. If you guys fancy heading over for a session my brother and I will be training there for the next couple weeks. If not, no worries.

Squatting on Tuesdays!

Take it easy.

[Bengdogg]

you train on weekends at all? i should be in derby next saturday for a sesh, will show this to dmpm and see if he is up for it too, whats it cost a session £3.50ish???

[Fazc]

Saturday the 27th? Sure as long as i'm still in Derby, i'll pop around. I may need to pop back upto Liverpool briefly, but i'll let you know if it interferes before then.

I don't normally train on Saturdays so maybe i'll go light on whatever you guys are planning. What's the Saturday training session for you fellas?

[Bengdogg]

itll be bench day with other stuff or squat day with deads or something like that yknow,

[Fazc]

Sounds good! As I say, as long as i'm not called back upto Liverpool i'll be there. Though, I will let you know if there's any change in plan.

Oh about the price, i'm not exactly sure what he charges by the session. I know a week is only around £10 so a session is probably a couple quid.

Looking forward to it! I hardly ever get to train with any serious PLers.

PS. The Saturday opening hours are 9-2.

[Bengdogg]

I hardly ever get to train with any serious PLers.


This day will be no exception then :)

Also maybe you come to dmpms gym if he oks it and we sneak you in free like he does with me as it is a works gym but unnatended at the weekend as we usually train about 1 ish, i will run it by dmpm this weekend when i see him

[Bengdogg]

18/08/05 @ 17:23 – 17:55

Day 2 (short version)

Bench: 20kgx5, 60kgx5, 80kg, 102.5kg Pr! 102.5kg Fail, 97.5kg, 80kgx5/5/5
Chin @ BW + 2.5kg U/h 8/3/2

Comments: another new bench pr! Left it short today as I am training twice with Dmpm this weekend, once at my gym (Da Dogg house) for bench on Saturday and squatting Sunday in Derby. 3/5

[bigger shaolinmonk]

Fucking pr again...you must be in heaven you bloody cock slinger

[Bengdogg]

Hahahaha i take it all in my stride cardio boy

[Bengdogg]

20/08/05 @ 11:20 – 11:54

P Squat: 20kgx5, 60kgx5, 100kgx4, 120kgx3, 130kgx2, 140kgx 1/1/F
Chins @ Bw U/h 8/6/4/3

Comments: A quick session today as I am pushed for time and I felt weak as hell when loading plates etc, I may take a few days off as my inner arm hurts a bit too where the biceps meet the triceps and this is affecting my benching. I don’t think I was deep enough on the squats either today as I felt very tight at the bottom. 2/5

[Bengdogg]

22/08/05 @ 17:15 – 18:24

Day 2

Bench: 20kgx5, 60kgx5, 80kgx2, 102.5kgxF (went to widest legal grip for this, this after some experimenting was for me not optimal hence the miss) 85kg 5x5
Chin @ BW + 2.5kg U/h 5/5/3/3
Floor press: 85kgx0 (triceps were totally spent from benching good job that I do these in a rack or it would have been on my face!)
Chest supported row: 85kgx8/8/8
Neck bridging: 3 good sets getting really far over now comfortably
Neck harness (chest supported) 15kgx5/5/5

Comments: A really hard workout tonight I am totally spent and think I will be sore in the morning, I am happy that the grip I used for the 5x5 bench is my optimal grip (ring finger on the ring), other than that very good, twinged arm feels very good too! 4/5

[Bengdogg]

23/08/05 @ 17:22 – 17:27

Seated Mp: 20kgx8, 40kgx8/8/8/8

Comments: My first mp’s in ages since my back twinged doing them heavy, as I have to do them seated I will not be going heavy, its more about getting my delts nice and big for vanity tbh, so I will do this kind of shoulder workout once a week maybe.

[Bengdogg]

25/08/05 @ 20:00 ish

Front squats: Clean grip of course! 40kgx8, 60kgx8, 80kg 5x5

Comments: quite a tough quick session tonight, I didn’t have time for the full day 3 but I wanted to train at least something s I did this. 3/5

[bigger shaolinmonk]

How low do you go on front squats mate?

[Bengdogg]

Atg baby!

[bigger shaolinmonk]

Good shit...when am I gona see another pb?

[Bengdogg]

maybe tomorrow as im benching in derby and hopfully getting my squat checked, with dmpm and faz from this site

[Bengdogg]

27/08/05

Training in Derby with Dmpm and Faz today, bench work up to 100kg for me I bombed a 105kg badly but did db press 40kg db’s for 2 or 3 reps which was good, squat form work which Faz gave me some great pointers which made a 120 squat feel like a 90, I came up so fast my back rounded through acceleration and the stance nearly ended my tracky bottoms life, which made me laugh and have to ditch 120kg in a hurry, some pumping and toning from me cos I’m sad and some 60 kg per side farmers walks left us not wanting to do anything else! I look forward to getting together again!

[Justin Hurley]

Sounds like a fun session.

Are you competing in the BPO Open???

[Bengdogg]

Really not sure, i can get 1000lbs raw no problem but its just money, even if i lift as a guest its gonna be an exspensive day, and i know there is a christening that day on the mrs side of the family im trying to get out of, as yet i have been to zero christenings in my life, i am trying to maintain this total i use excuses like im washing my hair and stuff, so i should still be able to go in some capacity

[Justin Hurley]

LOL.. washing your hair, that's believable!!!

Your breaking PB's all the time, I think you'll make your biggest PB in competition.
It shouldn't cost that much, get your hand in your pocket you tight bastard, and stop spending all your money on hair gel...LOL

[Bengdogg]

Hahahhaha because im worth it! Yeah i think i should, im shit scarred too of lifting in a hall full of people, man im such a pussy

[Alex Gold]

Hahahhaha because im worth it! Yeah i think i should, im shit scarred too of lifting in a hall full of people, man im such a pussy

Get in, get it done, get to the pub :cool:

[Bengdogg]

29/08/05 @ 17:47 – 18:23

P Squat: 20kgx5, 60kgx5, 100kgx4, 120kgx3, 130kgx2, 140kgXF!!! Balls!
Deadlift: D/o 150kgx5/5/5/3 M/gx2

Comments: Left it there as I am gonna train again tomorrow cos I’m going out Wednesday night and I don’t want to tire anything I will hit tomorrow out.
I'm a bit disappointed with the squatting but I think that’s cos I did some on Saturday, I tried doing it like I was shown on Saturday and felt really good with it but sadly didn’t get a new pr. 3/5

[Bengdogg]

30/08/05

2” Bb bench: 50kgx5, 80khx5, 85kgx3/3/3/3/3
Chins @ B/w U/h: 9/5/3/3

Comments: A quick session as I was training late, the 2” bb is a killer to bench!

[Bengdogg]

02/09/05 @ 18:35 – 19:28

Dead lifts: D/o 100kgx5, 140kgx5, 180kg, m/g 180kgx2, 200kgx2, 210kgxF
Front squats: Atg 60kgx5, 80kgx5, 90kgx3, 100kgxF
Dip @ BW 8/8/8
BB curls: 42.5kgx5/4/4/4/3

Comments: My first full day in a while, tbh a bit disappointing as I should of nailed everything I tried to lift, I think it is just the result of a heavy week at work. 2/5

[Fazc]

Someone needs to EAT!

You'll nail that Squat next time.

[Bengdogg]

hehehe you caling me skinny! i ate pretty good yesterday, just had a mental week, that front squat should be a toy in my powerfull hands! :D

[Bengdogg]

03/09/05 @ 19:02 – 20:07

Db Bench: 26kgx8, 31kgx8, 36kgx5, 41kgx2
Bench: 80kgx5/5/5/5
Chest supported row: 80kgx8/8/8
Floor press: 60kgx8/8/8
Chin: U/h Bw+2.5kgx6/4/3/1

Comments: The first and last time I have used my db handles in ages, they are crap and so will be going into storage, this sorta cocked up the session and left me tired after wasting energy on db benching, so the rest of the session was shitty too. 1/5 (that’s being generous)

[Bengdogg]

04/09/05 @ 17:43 – 18:19

Fluff day

Seated mp: 20kgx8, 45kgx8/8/8/8
BB shrug: 60kgx8, 80kgx8, 90kgx8/8/8
Kelso shrug: 60kgx10, 80kgx8 (see comments about these)
Back bridge x 3 good sets:
Chest supported neck harness: 15kg8/3

Comments: A quick fluff up the delts and traps session with my neck training too, I won’t be doing kelso shrugs with my setup again as my arms are too long to let the bar relax properly. 3/5

[Phil E]

Bengdogg: does D/O mean double overhand grip (when doing deadlifts)? If so, that's a pretty strong grip you've got!

[Bengdogg]

yep double overhang, h/g hoog grip, m/g mixed grip, i hope to be able to do all my deads do one day

[Phil E]

Impressive... clearly I need to start working on grip strength!

[Bengdogg]

yeah ive been doing bits here and there for some time now

[Bengdogg]

08/09/05 @ 17:45 – 18:15

Bench: 20kgx5, 60kgx20/15/15/10
Chins@ BW u/h: 5/5/3/3

Comments: A Quick pumper session tonight as I have had a really hard few days at work which involved mostly heavy lifting so I’m doing lots of heavy stuff with that.

[Bengdogg]

09/09/05 @ 16:40 – 17:00

Front squat: Atg 20kgx5, 60kgx5, 85kg 5x5

Comments: Quick session just to get the legs a workout as I haven't really hit them this week, normal training on Sunday.

[Bengdogg]

09/09/05 @ 16:40 – 17:00

Day 1

Front squat: Atg 20kgx5, 60kgx5, 85kg 5x5

Comments: Quick session just to get the legs a workout as I haven't really hit them this week, normal training on Sunday.

11/09/05 @ 15:24 – 16:24

Squat: 20kgx5, 60kgx5, 100kgx5, 120x5 (new 5rm!) 135x4, 145x1/F
Dead lifts: D/o 140kgx5, 160kgx5, M/g 160x5/5
Dips@ BW+3.75kg: 8/8/8
2” BB curl: 42.5kgx5/5/5/2

Comments: A really good session, I knew the 145kg squat was gonna fail on the second attempt but I could have been wrong so I had a go anyway. 4/5

[Bengdogg]

13/09/05 @ 18:11 – 19:08

Day 2

Bench: 20kgx6, 60kgx5, 80kgx3, 100kg, 105kg PR!!!! 90kgx5/4/3/3/3
Chins @ B/w + 2.5kg U/h 8/6/3
Floor press: 65kgx8/8/8
Chest supported row: 85kgx8/8/8
Back bridge 3 good uns, so far over now it crazy!!!
Chest supported neck harness: 15kgx8/5/4

Comments: New bench pr and a good session, not too bad seeing as I have a stinking cold and I built my X trainer up before hand which was a twat. 4/5

[Phil E]

Nice, one Bengdogg! Though you could have waited a little longer before equalling my shiny new PR! :(

[tod]

ur programmes running along know, wt r ur best lifts and at wat body weight?

[Bengdogg]

all at about 100kg bw, bench 105k, squat 150k dead 210k havnt maxed dead i na while though

[Bengdogg]

Sorry phil, i notice you did a bigass squat the other day though

[Bengdogg]

14/09/05

Cross trainer 20 mins: Gave the new x trainer a spin, absolutely fucked after a measly 20 mins, and forget going backwards, lactic acid in quads!!! Only did 5 mins, never got above level 4 ran it at level 2 out of 15 most the time, I’m so unfit!!!!

[Justin Hurley]

Cross trainer - gay boy, next you'll be wearing spandex and wrist bands...LOL