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The Long Road to a Respectable Bench

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MattDeaconSmith		The Long Road to a Respectable Bench	06-11-2014 @ 23:17
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Journal detailing my powerlifting progression.
MattDeaconSmith		...	06-11-2014 @ 23:28
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Post Edited: 07.11.2014 @ 00:28 AM by MattDeaconSmith MDS 2014.10.06-2014.12.07 Week 5 Thursday BENCH Rotator Cuff Warm-Up Bench 20x10 40x8 60x5 80x3 100x2 110x1 120x4 120x4 120x4 120x4 120x4 First time this cycle that I've put the wrist wraps on, felt crap and kept knocking me off my line so took them off for the rest of the session. 4-Second Pause Bench 112.5x4 112.5x4 Both equal PB sets and super easy. Bench w/ Blue Slingshot 120x7 120x8 130x1 140x1 150x1 120x8 Was feeling good once I took the wrist wraps off so decided to try something heavy. I've never pressed anything above 135 before so was pretty surprised when these weights moved smooth. All no wrist wraps, paused and unracking myself. Feel like I will just leave the wrist wraps off until I feel I need them for now. Arms Bis & Tris Superset Stretching Circuit Good session considering it started a bit crap.
Motorbiker		...	06-11-2014 @ 23:31
Member 4115, 1247 posts SQ 195, BP 140, DL 220 555.0 kgs @ 82.5kgs UnEq	Nice slingshot bench. You have a slingshot? Totally want to borrow that in future.
MattDeaconSmith		...	06-11-2014 @ 23:35
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Yeah, well train more often then You can grab it for your next bench
MattDeaconSmith		...	07-11-2014 @ 21:22
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	MDS 2014.10.06-2014.12.07 Week 5 Friday SQUAT Squat 20x8 20x8 70x8 110x5 130x2 150x6 150x6 150x6 150x6 150x6 170x1 Weight moving nice & quick, getting my groove right nearly every time. Pause Squat 180x2 185x2 190x2 195x3 (see video below) This is pretty big for me, feeling strong for testing at the end of this cycle. Going to smash my PR total even with a beltless deadlift. Front Squat f**k about working on positioning so I can build up and hit 180+ in my next cycle. Stretching Circuit
MattDeaconSmith		...	08-11-2014 @ 17:33
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Post Edited: 08.11.2014 @ 21:05 PM by MattDeaconSmith MDS 2014.10.06-2014.12.07 Week 5 Saturday BENCH Rotator Cuff Warm Up Bench 95x6 95x6 95x6 95x6 95x6 Moving super fast. Seated Military Press 40x10 50x8 60x5 70x3 60x10 60x10 60x8 Good session, starting to see my overhead improve, hopefully it will suck less in the future. Shrugs 80x15 80x15 80x15 Seated DB Shoulder Press 20x10 20x8 20x7 Lateral/Rear Delt Raise Superset 10/10x10 10/10x10 10/10x10 Stretching Circuit
MattDeaconSmith		...	09-11-2014 @ 21:09
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	MDS 2014.10.06-2014.12.07 Week 5 Sunday DEADLIFT Deadlift (Beltless) 240x4 240x4 240x2 Felt knackered, ass still f**ked from pause squats on friday and didn't get anywhere near enough food in. So just did the minimum volume. Block Deadlift 18" Skipped these for the above reasons. Yates Row 70x10 70x10 70x10 70x10 70x10 DB Row skipped but did some other lat work. just needed to get out the gym at this point. needed food. Stretching Circuit
MattDeaconSmith		...	10-11-2014 @ 20:22
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	MDS 2014.10.06-2014.12.07 Week 6 Monday BENCH Rotator Cuff Warm Up Bench 107.5x6 107.5x6 107.5x6 107.5x6 All moving really fast, didn't even take the belt off between sets, around 45 seconds rest. Spoto Press 107.5x3 115x5 115x5 115x5 Second set with 115 got a bit messy as wasn't tight enough. fixed that on set 3 and it moved really nicely. Close Grip Bench Press 97.5x8 97.5x8 97.5x8 Really big improvement here, getting more confident in my lockout. 100 next week for a big milestone. Arms Smashed some skull crushers supersetted with some EZ curls. 17" arms with a pump. Stretching Circuit Really nice session today, turns out eating makes a difference.
lrogers75		...	10-11-2014 @ 22:14
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5 635.0 kgs @ 74kgs UnEq	Lovely tech on the paused squats mate!
MattDeaconSmith		...	10-11-2014 @ 23:33
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Cheers, been a long time coming, 2 years of form work seems to be starting to pay off. Don't like how my head comes up though.
rich_86		...	11-11-2014 @ 13:08
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Those pause squats were spot on.
MattDeaconSmith		...	11-11-2014 @ 21:37
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	MDS 2014.10.06-2014.12.07 Week 6 Tuesday SQUAT Squat 172.5x6 172.5x6 172.5x4 172.5x4 172.5x4 Todays work was 172.5 for 12-24 reps with a rep range of 3-6. I reckon I could have closed out the session with 6s but decided to keep the speed up and drop to 4s. Shrugs 90xlotsxlots Some other upper back work, got to get massive. Stretching Circuit
MattDeaconSmith		...	12-11-2014 @ 22:02
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	MDS 2014.10.06-2014.12.07 Week 6 Wednesday DEADLIFT Deadlift (Beltless) 197.5x6 197.5x6 197.5x6 197.5x6 Deficit Deadlift (1.5") (Beltless) 197.5x4 197.5x4 Yates Row 70x10 110x8 110x8 110x12 Tried to do some hamstring curls and discovered I have the weakest hamstrings of all time, truly horrific lack of strength. Got to integrate some hamstring work ASAP. I'm thinking Romanian Deadlifts. Anyone got any good movements??? Stretching Circuit
JackRevans		...	12-11-2014 @ 22:07
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	machine hamstring curls may not be the greatest indicator of hamstring strength
MattDeaconSmith		...	12-11-2014 @ 22:42
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Yeah true, but I got beaten by a 70kg girl.......

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