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Title: Mike's Military Bench Press Log Post by: MikeC 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. Title: Re: Mike's Military Bench Press Log Post by: Abbrevi8tor 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. Title: Re: Mike's Military Bench Press Log Post by: MikeC 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. Title: Re: Mike's Military Bench Press Log Post by: kris on January 18, 2009, 07:27:50 pm Hey Mike, great to see you back! :) 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.
Title: Re: Mike's Military Bench Press Log Post by: abebesheir 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. Title: Re: Mike's Military Bench Press Log Post by: MikeC on January 30, 2009, 04:32:15 pm Will look to hit 335-345 weighing 250.
Title: Re: Mike's Military Bench Press Log Post by: MikeC 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 |