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Mike's Military Bench Press Log
(Read 8356 times)
Michael Christian
Lifter
 
United States United States Male 32 posts
« on: January 17, 2009, 12:25:31 am »

Looking to compete in the military bench meet in february. Here is my first workout:

**All Weights are in Pounds**

1/13/09

Military Bench Press - 3 second pauses
warm ups
10 @ 135
8 @ 225

work sets
6 @ 275
6 @ 295
6 @ 315

Seated Shoulder Press
warm ups
10 @ 135
5 @ 185

work sets
5 @ 225
5 @ 185
10 @ 185

Seated French Press - used barbell
warm ups
20 @ 45
8 @ 95

work sets
8 @ 135
6 @ 135
6 @ 155

Will hit back and forearms Saturday. I suffered a pretty good injury by breaking 4 of my upper vertabrae and have been unable to do any heavy leg training. This is also what started me on benching with legs up. Bodyweight for this workout was 279.
« Last Edit: January 17, 2009, 01:14:43 am by MikeC » Logged
Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #1 on: January 17, 2009, 03:58:50 am »

Good stuff Mike. 

The sign-up for the military bench meet will probably be posted up after this upcoming push/pull meet.
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Michael Christian
Lifter
 
United States United States Male 32 posts
« Reply #2 on: January 18, 2009, 03:51:36 pm »

Thanks, I will wait. Yesterdays' workout:

Shrugs
5 sets ending with 20@545

Bent Over Rows
6 sets ending with 5@320

Close Grip T-Bar Rows
4 sets ending with 8@225

Strict Lat Pulldowns
4 sets ending with 10@270

Bent over rows are done using Glenn Pendlays' technique.  I have done them like this for almost 5 years now and find it to be the most effective.
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Kristoffer Lindqvist
Staff  [Project Manager, Developer, Moderator, Swedish Translator]
 
Finland Finland Male 1178 posts
WWW
« Reply #3 on: January 18, 2009, 07:27:50 pm »

Hey Mike, great to see you back! Smiley I'll be following your journal with interest. Think I will also have to follow your example and start up my own journal next week. The last year has been the worst training year ever for me, but it is time to sharpen up, get back into shape and start hitting some meets. Hope your injury is not cutting into your non-lifting life; not being able to do heavy leg work is one thing, everyday pain a whole other.
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John McDonald
Registered member
 
United States United States Male 4 posts
« Reply #4 on: January 26, 2009, 09:02:59 pm »

Hey Mike, I like the fact that you've devoted an entire session to upper back work. Like you always tell me, it helps stabilize the shoulder joint and offset all the pressing.
Do you have any goals in mind for the military bench meet or will you just decided intuitively based on your training?
Good luck and hope you heal up soon.
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Michael Christian
Lifter
 
United States United States Male 32 posts
« Reply #5 on: January 30, 2009, 04:32:15 pm »

Will look to hit 335-345 weighing 250.
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Michael Christian
Lifter
 
United States United States Male 32 posts
« Reply #6 on: February 01, 2009, 03:19:43 pm »

I should be down close to the 242s by meet time. We shall see!
Friday's workout:

Weighted Pushups
100 reps total using 90 pounds on back

Dips
4 sets @ 15 reps using 110 pounds

Pull Ups
4 sets @ 10 reps

Shrugs
4 sets @ 30 reps

Abdominal work
Strethching
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