maximum progress for minimalbench; the journal

[minimalbench]

Day 1 (of journal, not working out); Tuesday
Deadlifted 8@70 and 5x5@92.5
First time i used belt, felt wierd but im sure when it brakes in i will benefit from using it.
Chins 4x6
Pulldowns 3x8@73kg
pullups 2x10
Preacher curls 2x6
Side bends 3x8@20kg
->10laps of swimming
bodyweigh roughly 77kg

[Finch]

Keep us regularly updated.
I look forward to reading about your progress.

[minimalbench]

Whent swimming wednesday 20 laps
later Jujitsu 1.5 hours of fighting

[minimalbench]

Day 2 of journal
Bench press 4x5@80kg and 1x4 at 82.5
Standing military press 4x6@40kg
Dips 3x5
+ Swam 5 laps

[minimalbench]

Day 3
Lacking a squat rack so i decided to do a bunch of assist. lifts plus leg press (machine) on day three
Military press 4x6@42.5
Chins 8,7,6
closed grip bench press 8 reps@40kg 3x6@50kg
Leg press 5x5@142kg
2x10 pullups
+ messed around on the decline bench to see if its any fun

[minimalbench]

Week 2
tuesday
deadlifts 5x5@85kg
Chins 3x8
pulldowns 4x6 73kg
pullups 3x10
preacher curls 1x6
side bends 3x8@22kg
crunch machine
+ 10laps of swimming

[minimalbench]

Week 2
Thursday
Bench 1x8@60, 2x5@82.5, 2x5@80, 1x8@60
Military press 4x6@42.5kg
Dips 1x8
closed grip bench press 2x8@50kg
+ swimming 10 laps.

[minimalbench]

Week 2
Saturday
Military press 4x6@42.5kg
Chins 3x8
Dips 3x6
leg press 2x6@152kg + 2x6@160kg
preacher curls 2x6
stiff leg deadlifts3x8@50kg

[minimalbench]

Week 3
tuesday
Deadlifts 5x5@87.5kg
Chins 3x8
Pulldowns 4x6@73kg
side bends 3x8@24kg
pullups 2x10
preacher curls 2x6@bar(dont know how heavy it is)+25kg

[minimalbench]

Week 3
Thursday
Bench press 4x5@82.5 1x5@80
Military press 4x6@42.5kg
Dips 3x8

[minimalbench]

Damn forgot to write down what i did last saturday
Week 4 tuesday
Deadlifts 5x5@100kg (only just)
Side bends 3x8@26kg
Chins 3x8
Pullups 10,9,8
Preacher curls 2x6

[any1uno]

Making some good progress. Keep it up.

[minimalbench]

Thanks mate, always nice to hear. Just wish the bench started moving a bit faster...

[minimalbench]

Week 4 thursday (now doing dips befor ohp)
Bench 4x5@82.5, 5@80
weighted Dips 4x6@10kg
military press 4x6@42.5

[minimalbench]

week 4 saturday
Military press 4x6@45kg
weighted chins 8,7,6@5kg
leg press machine 3x8@178kg (stupidly easy as thats the max. and i have tiny little legs!)
stiff legged deadlifts 3x8@80,85,87.5
weighted pullups 2x8@10kg

[minimalbench]

week 5
tuesday
Deadlifts 5x5@102.5kg
Side bends 3x8@28kg
Chins 8,7,6@5kg
pullups3x8@10kgs

[any1uno]

To get your bench moving have you tried to do boards? Speed bench days? Take a look at Ryan Kennely's book. It has a lot of good information.

I didn't see if you did any decline work. Forgive me if I missed it. But, that is suppose to help your bench move up too.

Keep up the work. Bench is an art.

[minimalbench]

Nope no decline work. Ive been thinking about boards as my sticking point is well into the tricep range of motion. Thanks for the tip.

[any1uno]

The theory on bench is that since the arch in the back is so pronounced it's in fact a modified decline. In declines we can push more weight than on regular flat bench. With a huge arch we have less distance to move the bar to lockout.

It's worth a shot.

Boards...that helps with lockout power as well. For a change of pace you can try to set your flat bench in the power rack. Set the bars to 1" off your chest and load the bar up. By beginning your press from 1" off it will increase the lower end power.

Anyway...just a few thoughts to try. Good luck.

[minimalbench]

Hmm interesting thoughts. And there was me thinking decline is just for bodybuilders. Sadly i dont have access to a power rack so im gna go buy/make me some boards tomorow or the day after.
Yet again i thank u.

[minimalbench]

Week 5 thursday
Bench 5x5@82.5 (needed some assistence on the very last rep of set 5)
Dips 4x6@10kgs
military press 8,7,6@42.5

Does 1.5 inch deep boards sound right? I was thinking 4.5wide and 8long?

[minimalbench]

Week 6 tuesday
damn forgot to write in last wks last workout again! Oh well didnt do much.
Today;
Deadlifts 5x5@110
Chins 8,8,7@5kg
Pullups 3x6 (now full rom) @10kg
side bends 3x8 (per side)@28kg
ab rollouts 3x8 (not full rom)

[any1uno]

The boards sound right to me. They are normally made out of 2 x 4s...(inches that is! Which isn't really 2" x 4" but a little smaller)

For squats since you don't have a rack do Dumb bell squats. It's not the same but will improve your leg strength. Pretty much hitting the legs anyway since you're doing deads. They work much of the same muscles.

Anyway...looking good. Keep it up

[minimalbench]

cool, il have a look into the dumbell squats as im going to uni next year and want to start 3 lift comps then. Im assuming those are just squats with dumbells in your hands hanging by your sides like this bulked up monster is doing? http://www.shapefit.com/quadriceps-exercises-dumbbell-squats.html

[minimalbench]

Back in the gym today. Didnt really know were to start after a wk off so i just did what i normaly do on tuesdays.
Deadlifts 2x5@110
Singles 135,140,145
didnt feel like trying 150 today but soon!
weighted chins 2x6@10kg, 1x6@5kg(extra wide), 1x8 no weight(extra wide)
pullups 3x6@15,12.5,12.5
ab rollouts, 2x8

[minimalbench]

Week 7 thursday
bench 3x5@82.5, 1x5@80 (ive gotten weaker!!! i hate xmas!!!)
decline bench 4x6@60, 1x5@70
weighted dips 4x6@10kg

[minimalbench]

Week 7 saturday
db squats4x6@35kg/hand
Military press 4x7@45kg
closed grip bench press 4x6@52.5,52.5,55,55

[minimalbench]

THE RESURECTION!!!
Well, after christmas and a bad cold im back training hard. Never stopped really but the lack of gd health lead to workouts being inefficient and me performing under form. Well as of tuesday I was back to start again for real.
Tuesday;
Deadlifts:
8@70, 3@90, 1@110
1@140
1@145
1@150 - Pathetic but very happy i was. New PR
Chins: 8@5kg, 3x6@10kg
Pullups: 2x8@10kg
Side bends: 3x8@28,30,35kg
cable crunches

[minimalbench]

Thursday wk 1 post resurection
Bench 3x5@82.5, 1x8@75
decline bench 4x6@65,70,75,80
Military press 2x6@45
Then i couldnt do anymore and my arms turned into lead. I think the problem is that i was training judo really hard the night before. Im going to change my routine now. Bored of the old one. I want to include boards and have an emphasis on bench press. Any suggestions welcome.
p.s. please note i dont have access to a squat rack.

[minimalbench]

Started by changing days around.
Tuesday week 2 post resurection;
Bench 5x5@82.5 got it no problem with no assistance, fricken finally!!!
Decline 3x8@77.5 (some wanker messed up the decline)
OHP 3x7@45