REGISTER
 
You are here: Home → Forum → Training Journals → Pull 3 plates, learn to bench

Pull 3 plates, learn to bench

123456789101112131415161718192021

hratIconBleh.08-04-2011 @ 18:25 
Avatar
Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Power clean 30, 40, 45 x3, 47.5 1,f,1. Hang clean 35 2x3, 40 2x3 then power clean and jk, 40 x2x1, 45x1 (matches my best)
Bench 45x2x1. aiming for 3, got 42.5 for 3 fine last week. Ended up with 2 hard singles.
Footy for an hour.
Back for some chins; 2@+5kg, 1@+7 kg, fail@ +10kg
Pissed off, so tried bench again. Another single and a hard set of 3 with 40.
Chins 3,3,2,2 ss with assisted dips -50lb 5,5,5

Loving weighted chins. They make bodyweight feel way easier.

By 4pm was feeling dead, hot and cold, coughing. Sickness, a bit of alcohol and dodgy sleep plus going all out squatting yesterday, explains the benching. Upper body, and apparently only pushing at that, seems way more sensitive to these things.
hratIconScrew you lurgy, I am invincible!11-04-2011 @ 20:49 
Avatar
Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		After Friday, slept over 12 hours, spaced on the couch most of Saturday, eating too much. Nasty barking chest-cough moved up to throat, spent today feeling like I'd got water up my nose, but in all sinuses, and sniffing. Convinced myself I'm not sick, and should train anyway Happy

Squat 72.5 8x3 beltless.

Fine. Putting some effort in, but depth fine. Hips feeling much stronger already. Later sets felt harder, getting a bit of knee cave and goodmorning action.

Bench 41.5 5x5

Used my ankle-weight microweights. Gym's plates prob. arent' precise enough to bother, but hey. These felt great. Had my feet much higher, getting hammy cramp so I guess using legs pretty well. Chin tucked in, and no pressure on my low back. Friday prob. just a bad day.

OHP 25 2x5, 1x7

Used the real barbell and felt a right twit. Feel wrong at the moment, like it's my angles not my strength. Will check out some vids and keep at it. Oddly feel easier to reverse-power-curl the weight up to start, rather than take off the rack.

Walked home feeling fine, probably better than earlier. Often happens, which is why I went.
Mike_HawkinsIcon...13-04-2011 @ 09:14 
Avatar
Nobbed she-ra whilst he-man watched
Member 687, 260 posts
SQ 170, BP 127.5, DL 215
512.5 kgs @ 87.7kgs UnEq
hrat said:Cool. I started lifting almost 3 years ago now, but my first comp. was last October. The year before that I was just ticking along, not getting weaker but not getting stronger. Competing was inspiration to try and get actually strong. By the way, the UK unequipped qualifying total for a 63 is 210; although I think thats a bit pathetic, it's a nice ego boost.


Awesome, I shall keep that in mind. As you say, an ego boost if nothing else! Good training recently by the looks of it, good clean and jerk, my max clean is WAY above my jerk max!! Keep on trucking through the lurgy!!!
hratIcon...14-04-2011 @ 21:16 
Avatar
Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		No running this week as still coughing. Climbing Weds concentrated on bouldering, but managed to follow the white route I've been working on. Open-hand grip strength needs work, currently limiting, although closed hand I have plenty (well 3 reps DOH DL at 85 kg, anyway)

Thursday;
Squat 82.5 1x5 PR again, looks like last week wasn't purely pissed-off-strength. Bit left in the tank too.

DL, 5/3/1 week. 85 1x5, 100 1x3, 110 1x3 2 of these were great. Third had def. upper back rounding, but lockout was easy enough. Rest then 1xFail.

Sumo DL 1x5 60kg. Dunno what's with my form but it's awkward even to get into the start position. No intention of pulling this way, but seems like a real weakness I should work on.
Def. DL 1x5, 60kg. Stood on 2 handle 25s. Just to see really.

Elbow plank, +15kg 1.30, 1.15

Finished up with 1/2hour swim.

Totally jazzed at the idea of weekly squat progress. Apart from the boost when I got a belt, I've not really progressed in a year. If I can get to even a triple with 90 in 4 weeks, wow!
AdrianisIcon...20-04-2011 @ 16:53 
Avatar
Member 2195, 111 posts
SQ 180, BP 100, DL 210
490.0 kgs @ 78.5kgs UnEq		Good workouts treasurer I must say! Sumo deadlift form arguably requires a lot more technique that the caveman conventional style. Getting in the wrong starting position can turn what should be a light weight into a max effort attempt. You need to see it as a squat from the floor - hips as close to bar as possible, sit back and pull back with everything you got.

Keep up the good lifting!
hratIconFriday 15th21-04-2011 @ 21:34 
Avatar
Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		filling in some stuff;

Bench 45 1x3 rep PR seemed pretty good. Had time to kill so tried 50 and missed, then did 1x5 at 40, and 45 for 1,1,2,1, for practice with setup, and unrack and hold with 50
Chins +10kg x1 , about a half with 12kg, then 2 fails with 10, and a bodyweight 3
Bunch of shoulder rotations, open hand holds with 30kg DB
Finished with Press 1 at 30, PP 30 1x3, 1x1, and some cleans at 40

Pretty tired, cleans weren't really working. Finished with half a game of football, was feeling pretty spaced and had to leave for Wales.
hratIconClimbing21-04-2011 @ 21:43 
Avatar
Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Saturday did Crib Goch, Snowdon and Llewedd. Pretty leisurely, as was with the aged P, and the terrain was slow. Wicked scramble up the ridge in thick mist. Yomping a good bit of the descent.

Sunday outdoor trad leads on Tryfan slabs. About my second go at leading, so we did 2 Diffs and one VDiff. Very easy, got some bombproof runners in, no fear.

Calves were then stiff as rock for about 3 days, but got plenty of walking about through the week.
Proper student today, drinking wine nabbed from my conference dinner, on the train, from plastic cups, in the afternoon. Gym on the way home, got in 3x5 squats at 65. Non-stretchy shorts made it awkward, but should be enough. Pushups 10,10,7 SS w. chins 4,3,2
hratIcon...25-04-2011 @ 18:37 
Avatar
Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Post Edited: 25.04.2011 @ 18:37 PM by hrat
Squats 72.5 8x3 Felt damn heavy and form was suck, but kept depth.
1x4 chins waiting for bench
Bench 42.5 4x5 First rep sucked 'cos didn't warm up, fixed setup and rest were fine, although struggling higher up now, nearer lockout. Gym shut so only 4 sets, and short rests. Might have got another.

Squats always suck after a week off with drinking, so hopefully will make 75 next week alright, with less form suck.
littlemike69Icon...25-04-2011 @ 18:45 
Avatar
Member 2236, 270 posts
SQ 100, BP 60, DL 140
300.0 kgs @ 75kgs UnEq		hi Hrat, had a look through, coming along nicely, well done Grin
are you planning on anymore comps anytime soon then?
hratIcon...26-04-2011 @ 15:43 
Avatar
Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Cheers mate. Next comp should be July-August time, hoping to edge up on that 300 total and/or bench a plate. You got any plans to compete? Can be a great inspiration if things get stale.
hratIcon...28-04-2011 @ 20:48 
Avatar
Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Tuesday, usual run, 11;43.12. Calves turned to rock again.
Wednesday climbing. Weak and meh, although on reflection a reasonable session

Today;
Squat 85x3 (PR by 1 rep) racked, swore, then got another 2 rather ugly. Hopefully set of 5 next week.
DL 3 at 95, 100, 107.5 Hella ugly
Bench 46.5 x1, reracked, resetup, failed. Think I got another single at 46.5, and 1 at 45.

Annoyed but not very surprised by my bench. Have visibly freaky long upper arms, which might be why I suck, so to get respectable I need a good setup. Creamcrackered after DLs so it went to hell. Hopefully a bit of dedicated upper back work, and more skill in setup will fix things.

Followed up with C2 rowing. 500m in 2.08 at level 10, dropped to level 8 and did 5 mins at 30s on 30s off for another 1020m then another 500m in 2.10.
hratIcon...29-04-2011 @ 11:32 
Avatar
Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Extra Friday bench; 45x3, rerack, resetup, another single then a quick break and another single

Def. all in my setup.

1 pullup, 1x4 chins, bunch of shoulder rotations and stuff.
RicoIcon...29-04-2011 @ 11:34 
Avatar
Sugdens very own David Dimbleby
Member 1403, 3716 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq		Nice sessions Heather. Bench is all about the setup IMO.
andydanjoshIcon...29-04-2011 @ 13:35 
Avatar
^^ thats me that is !! ^^ (the hair is a wig)
Member 776, 8709 posts
SQ 140, BP 127.5, DL 180
447.5 kgs @ 74kgs UnEq		nice looking sessions just work at the bench and it will go


Happy
hratIconWeak session, stack of excuses, not really bothered02-05-2011 @ 18:05 
Avatar
Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Bit stressed from work and life, not sleeping too good, and PMS, so pretty weak today.

squat 75kg 3,2 Ugly as heck. Stupidly fiddled with my form when warming up, warmed up all wrong, paid the price. went to 70 and got 6 alright sets. Wonder if the week off screwed things more than expected.

bench 43.5 got 4,4,3,3,2. New problem. Someone put the Eleiko oly bar on the bench and the others were in use. Wrists were flopping all over the place, so could not drive. Setup felt pretty good though.

oh 27.5 3x4 fine
Challenged myself to 3x10 front squats (I hate reps) at 40kg. Great cardio, last few reps pretty fast 'cos I just wanted to put the bar down and breathe.

Pleased with OHP (yes, I suck at it that bad), and very pleased that Friday/Saturdays achy shoulder/elbow/unlocatable pain has not come back. Will be back to speed next week.

123456789101112131415161718192021

You are here: Home → Forum → Training Journals → Pull 3 plates, learn to bench
RETURN TO TOP
© Sugden Barbell 2026 Privacy - Terms & Conditions