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09-01-2009, 07:14 AM
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#2 (permalink)
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 Black Belt
Join Date: Mar 2006
Location: Indiana
Posts: 5,956
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Reserved for winning videos....
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09-01-2009, 07:16 AM
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#3 (permalink)
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Black Belt
Join Date: Mar 2006
Location: Indiana
Posts: 5,956
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Reserved for winning videos.......
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09-01-2009, 07:17 AM
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#4 (permalink)
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Black Belt
Join Date: Mar 2006
Location: Indiana
Posts: 5,956
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Reserved for winning videos...
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09-01-2009, 07:33 AM
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#5 (permalink)
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 Yellow Belt
Join Date: Apr 2009
Location: In the northern wilds.
Posts: 173
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Really awesome Oblivion! I am stoked, and its perfect timing, today is my bench day. Are we going to be posting all bench workouts in here or just when we hit PR's? Also the link for my log is in my signature if you need it for the first post. Thanks for taking over as captain, I think we have a good shot.
__________________
My S&P Log:
http://www.sherdog.net/forums/f49/b-barbarians-journey-suicidally-embarassing-just-plain-embarassing-b-1037657/index2.html
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09-01-2009, 07:50 AM
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#6 (permalink)
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Black Belt
Join Date: Mar 2006
Location: Indiana
Posts: 5,956
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Hopefully this post will answer most questions. If you haven't been in a comp before, I'll explain what this log is for. Basically, it's for motivation, advice, and accountability. We post workouts relating to the goal of a higher bench press. For example, I will be posting all pressing workouts (Bench, SOHP, Push Press, etc.) and probably Bent Over Rows as well (it falls on my bench day). In the Deadlift competition, I probably got some of the best advice regarding form, set/rep scheme, and periodization. I'm hoping this log serves as the same to propel us to victory.
Here are some items that need addressed:
-Avatar: I have no clue how to make one and what we want. Any ideas? I have no problem searching for pictures, but it's up to you guys.
-Signature: Do you guys want a team signature? I definitely think we should leave this optional. I like the Dana White quote, so it would look like this: Team Oblivian: We're big into fucking benching! I don't think all teams had sigs in the past, so it's not a big deal if you don't want to do it. Plus I think we have some white belts that can't have a sig/av yet.
-Training Logs: I will go through today to link everyone's training logs. If you are reading this post and I don't have your's up yet, can you post the link in here or PM it to me. I'll try to update this at work.
That's about it. I'll try to be really good to keep this updated. Most of my posting is done at work, so expect slower updates on the weekends and evenings. I'm pretty much on Sherdog all day from 8-4:30 Monday through Friday. I'm also going to dig up some videos and articles that are very helpful. If you guys have anything you want included in here, please let me know.
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09-01-2009, 08:09 AM
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#7 (permalink)
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Black Belt
Join Date: Mar 2006
Location: Indiana
Posts: 5,956
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09-01-2009, 08:16 AM
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#8 (permalink)
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 White Belt
Join Date: Sep 2008
Posts: 112
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I'll start this off with my log entry from yesterday...
8.31
As I've been doing, for the 5/3/1 week of the program, I've been foregoing max reps on the single set and doing multiple heavy singles instead. Did the same today.
Bench:
Barx20
1x95x20
1x135x10
1x185x5
1x225x5
Work Sets:
1x240x5
1x270x3 Paused
1x305x1 Paused
1x315x1 Paused
1x320x1 TnG
1x325x1 TnG
_____
+ rows, tricep acc, and rehab stuff...the rest is in my actual log
__________________
StW #00173
Training Log: http://www.sherdog.net/forums/f49/strength-power-conditioning-861637/
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09-01-2009, 08:20 AM
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#9 (permalink)
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Black Belt
Join Date: Mar 2006
Location: Indiana
Posts: 5,956
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Nice diet! 98.5% of your 1RM on your last set! I predict some nice gains from you.
I'll be doing my bench workout today as well. I'm also on the 5/3/1. So far it has my estimated 1RM at 265 lbs, which would be +20 lbs. However, I failed on 250 lbs (+5 lbs PR attempt) a couple weeks ago! I'm noticing that I'm having trouble when I hit around 85% or higher. I'll probably start a routine of doubles, triples, singles, etc. after I finish out the 5/3/1.
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09-01-2009, 09:36 AM
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#10 (permalink)
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White Belt
Join Date: Sep 2008
Posts: 112
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Thanks. It's coming along I suppose. I'm pretty happy with where it's at considering I spent the first 4 months of the year not being able to bench, so this is good.
I mainly only do the heavy singles after the week of 5-3-1, I typically don't do them on the week of 3's or the week of 5's...but that's just me. Since I'm prepping for a meet in oct, I've changed my routine up a bit from Wendler's. Basically, to add in a second bench day, I dropped the 5/3/1 press day and moved press to an accessory lift. The second bench day has generally been either some heavy work (on the week of 5's) or banded speed work. I'm not competing geared, but I like the DE work simply to work on some force production...and it's not as taxing on my system. Anyway, aside from adding in more tricep work, those are the only major changes I've made.
Remember, the "estimated" 1RMs are just that, estimated. Although I think in a lot of cases they're pretty close. I wouldn't sweat missing 250, might have just been something quirky, like you got out of the groove, or just a bad day. My "estimated" 1RM from my rep maxes is like 328.5 or something, but I'm pretty certain with proper working up, I'd probably be good for 335ish on a good day... So point is, don't sweat it too much. Anyway, good luck to you guys!
__________________
StW #00173
Training Log: http://www.sherdog.net/forums/f49/strength-power-conditioning-861637/
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