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Thread: bench goal log

  1. 06-13-2007, 12:50 PM #1
    cmillett
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    bench goal log

    i'm training to nab a state record from a friend and competitor in mississippi in the apa,the current record is 525 for the bench.
    i'll be training using a hybrid of a few programs,my raw day will consist of kennellys raw program and my ME day will consist of brd and shirt work,the brd height will not fall lower than the 3brd during raw work on this day,i will use the wsbb approach on this day,2wk waves example=3brd,3brd,4brd,4brd,shirted singles,shirted singles.

    i took off for acouple of wks to recupe and review my notes of my last training wave,i will also be training my raw sq and dl,i'm not going too log those here because of my present goal,so heers the 1st 3 wks of training,

    MAY 28=BENCH RAW w/mini bands
    50% 185 8x3,1x30 i like a rep set
    tris / bis rope=6x10 / 4 x 10

    MAY 29= SQ / DL

    MAY 30=OFF

    MAY31=BENCH ME w/mini bands
    warn up
    raw 3brd=275x3,315x3,365x3,385x1,405x1,425x0
    low pin lockouts=315x5,365x5,405x5,455x5
    shoulder press= med heavy 4x8

    JUNE 1=SQ DE / UPPER BACK

    JUNE2=OFF

    JUNE 3=BENCH RAW w/mini bands
    55% 205 8x3,1x25
    tris / bis=6 x10/4 x10

    JUNE 4=SQ/DL

    JUNE 5=OFF

    JUNE 6=BENCH ME w/mini bands
    warm up
    low pin lockouts=315x5,365x5,405x5,455x5,495x5
    shoulder press=4x8

    JUNE 7=SQ DE /UPPER BACK

    JUNE 8=OFF

    JUNE 9=BENCH RAW w/minis
    60% 225x7x3,1x20
    tris/bis=6x8-10

    JUNE 10=SQ/DL

    JUNE11 =OFF

    JUNE 12=BENCH ME w/mini's
    warm up
    shouder press=4 x8

    JUNE 13=SQ DE/UPPER BACK
    Last edited by cmillett; 06-13-2007 at 05:58 PM.
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  2. 06-13-2007, 04:27 PM #2
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    RJstrong
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    looking good... kick some butt in your contest!!!
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  3. 06-13-2007, 04:34 PM #3
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    Doc.Sust
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    wow looks great! you have the westside template down, what shirt do you plan on using?
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  4. 06-13-2007, 05:41 PM #4
    cmillett
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    i have a custum double ply grid stitched 53'' inzer rage x,and a A/S double ply gridstitched 54'' katana,i plan on using the katana ,i've been able to get a pretty clean 500 out of the katana,and have too work for the same weight out of my inzer.
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  5. 06-13-2007, 07:24 PM #5
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    westsideelite
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    Hit some extensions. They work like crazy. My bench has gone up 175 pounds in 11 months mostly due to them. Had 775 locked on the right side, 1 inch from locking on the left today. Its gonna drive me crazy!!!
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  6. 06-14-2007, 05:41 PM #6
    cmillett
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    what kind of tri ext.? i like declined skulls about throat height with a wide grip,i usually change my main tri excercises up every 3 wks,
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  7. 06-15-2007, 07:04 PM #7
    cmillett
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    JUNE 14 = OFF

    JUNE 15 =RAW BENCH w/mini's
    65% 245 x 6x3,1x18
    tris/bis=6x10/10-15
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  8. 06-17-2007, 11:08 PM #8
    cmillett
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    June 16=sq/dl

    June 17 = Off
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  9. 06-18-2007, 11:40 PM #9
    cmillett
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    another PR 2day!!!!

    JUNE 18 =BENCH ME w/mini's
    warm up
    raw 4 brd=365x3,405x3,455x3,495x1,545x0
    shoulder press=4x8
    Last edited by cmillett; 06-19-2007 at 05:18 PM.
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  10. 06-19-2007, 05:19 PM #10
    cmillett
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    June 19 = Sq De / Upper Back
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  11. 06-20-2007, 08:21 PM #11
    cmillett
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    June 20 = Off
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  12. 06-21-2007, 11:10 AM #12
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    nap
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    tate press worked well for my tri's and got my bench up..
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  13. 06-21-2007, 09:52 PM #13
    cmillett
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    Quote Originally Posted by nap
    tate press worked well for my tri's and got my bench up..
    i've heard of it,but have yet seen it performed.do you have a link/video to the press?
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  14. 06-21-2007, 09:56 PM #14
    cmillett
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    JUNE 21= BENCH RAW w/mini's
    warm up
    265 5x3,1x15
    tris/bis=6 x 10/10-15
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  15. 06-23-2007, 07:21 AM #15
    cmillett
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    June 22= Sq / Dl
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  16. 06-23-2007, 07:23 AM #16
    cmillett
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    June 23 = Off
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  17. 06-24-2007, 09:16 AM #17
    cmillett
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    JUNE 24 = BENCH NE w/mini's

    felt pretty weak this morning,due to a 24 hr. shift.

    warm up
    shirted 4brd= 455 x1,495 xt
    shirted 2brd =495 x1

    8'' lock out pin press=315x5 405x5,455x5,495x3

    shoulder press =4 x8
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  18. 06-26-2007, 12:23 PM #18
    cmillett
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    June 25 = Upper Back
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  19. 06-26-2007, 12:23 PM #19
    cmillett
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    June 26 = Off
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  20. 06-27-2007, 07:57 PM #20
    cmillett
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    JUNE 27= BENCH RAW w/mini's

    warm up,285 x 6x3

    DB flat bench= 2 x20 felt like i needed some volume

    skulls= 6 x 10-12
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  21. 07-02-2007, 09:27 AM #21
    cmillett
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    June 28= Sq/ Dl
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  22. 07-02-2007, 09:28 AM #22
    cmillett
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    June 29=off
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  23. 07-02-2007, 09:30 AM #23
    cmillett
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    JUNE 30 = BENCH ME

    MISSED,i went deepsea fishing
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  24. 07-02-2007, 09:30 AM #24
    cmillett
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    July 1 = Upper Back
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  25. 07-02-2007, 09:31 AM #25
    cmillett
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    July 2 = Off
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  26. 07-03-2007, 04:26 PM #26
    cmillett
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    JULY 3 = BENCH RAW w/mimi's

    warmup,305 3x3,225 3x3 needed some speed work

    flat DB= 2 x20

    triceps / biceps=6 x 10
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  27. 07-05-2007, 05:50 PM #27
    cmillett
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    July 4 = Sq / Dl
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  28. 07-05-2007, 05:51 PM #28
    cmillett
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    July 5 = Off
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  29. 07-06-2007, 02:41 PM #29
    cmillett
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    JULY 6 = BENCH ME w/minis

    raw 3 brd=warmup,315x3,365x3,405x1,455x0 too high,405x6

    high pin CG lockouts=405x5,495x5,585x5,675x2

    shoulder press=backed off the weight alittle due too the increasing %'s on the raw day,2x10-15

    rope tris/bis=3x15
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  30. 07-06-2007, 02:42 PM #30
    cmillett
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    July 7 = Upper Back
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  31. 07-08-2007, 09:11 AM #31
    cmillett
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    July 8= Off
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  32. 07-09-2007, 02:54 PM #32
    cmillett
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    JULY 9=BENCH RAW w/mimis

    wamup,325 3 x 3

    light flat DB press=2 x 20
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  33. 07-10-2007, 06:08 PM #33
    cmillett
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    July 10 = Sq/dl
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  34. 07-11-2007, 11:44 AM #34
    cmillett
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    sh!t happens ,
    i'm not going too be able too compete this month,due too some family issues.
    theres always another meet.
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