Benny's Big 3

by **Benny** on Mon Jan 18, 2010 6:51 pm

Thought I would create this to keep track of my big three. My goal by the end of the year is to have hit 500KG over all 3. Bodyweight currently around 13.10 coming down from a bulk which finished at 14 dead.

Height = 5.10.
Age = 20

Current PB's:

Deadlift: 200KG (December 2009)
Squat: 150KG (January 2010 - Smith as we have no squat rack

)
Bench: 120KG (Easter 2009 around March, I think).

I would like to add around 5-10KG to my bench by easter.

Whilst 'trimming' I've decided trying to add mass is unrealistic so am focusing on dropping some Bodyfat and Increasing Strength for my Squat and Bench. I'm very happy with my deadlift and don't really want to take it any higher just yet, however I do want to try some 90/95% reps.

I find 5x5 to be effective for gaining strength and managed to put around 12-15KG's on my bench in about 7-8 weeks last year, along side mass training.

Today I had a chest session. I started with BB flat bench and moved on to Incline DB Press, Flat and Incline Cable Flyes and various Tri-cep isolations.

RC warm up.
60KG x 10
70KG x 5
80KG x 5
90KG x 2
100KG x 2
110KG x 2 ( second rep was a bit tough)

90KG x 10 PB (8 Reps previously)
90KG x 8
90KG x 6.

I will be switching from Incline DB Press to Incle BB Press (Smith unfortunatley) as of next week.

Watch this space

by **simon m** on Mon Jan 18, 2010 8:18 pm

I'd stick well clear of incline smith as both Alex and I injured our shoulders doing that.

You'd probably benefit from some dumbell work for a couple of weeks, then back to flat bench with heavy db flyes.

Also work hard on overhead press to assist with benching.

by **Benny** on Mon Jan 18, 2010 8:34 pm

Thanks for the advice.

I had to bench flat on a smith over Christmas at home due to some monkeys hogging the olympic bench. I found it awful and absolutley hated it, felt so unnatural and just erghh!

What I might do is pop the olympic bar in the smith if it's not too busy. We do have a second olympic bar which is slightly bent (thanks to me and an old training partner :lol:

). I'd use the hooks of the smith although I might need two spotters as re-racking to something infront of you is probaly a bit different to racking on something behind.

I think every 3 weeks I'll use DB's to help keep the extra stabilising muscles in check.

I also plan to use 5x5 for standing over-head press as I'd like to get a bodyweight ohp out soon too

by **Will** on Mon Jan 18, 2010 8:37 pm

I just keep away from incline BB.

I do incline DBs which seem to aggravate my shoulder less - however I do a decent amount of RC work as a warm up to my workout.

by **kp1512** on Mon Jan 18, 2010 8:43 pm

interesting to see how you get on Benny

by **Craig** on Mon Jan 18, 2010 10:02 pm

your training pretty low volume at the moment if that chest workout is anything to go by?

by **Benny** on Mon Jan 18, 2010 10:26 pm

Big Warm up.
3 Sets of Flat BB Bench. Aiming for 10 reps but hitting fatigue/failure. I stop If I'm spotted, I'll finish the rep and call that the set as I don't want too much involvement from the spotter.
3 Sets of DB Incline Press - to failure/10 reps
3 Sets of Incline Cable Flyes - "
3 Sets of Flat Cable Flyes - "
2 Sets of CG/Diamond Push Ups - " (Normally 3 sets of CGBP but fancied a changed)
2-3 sets of dips - Don't usually get many reps out as Tri's are quite fatigued by now.
3 Sets of Cable Push Downs - to failure/10 reps

A fair amount of volume? 12 Sets for chest and about 9 on average for Tri's. So 21 in total.

I've been known to overtrain, so try not to do too much.

Could you give an example of something that would be medium/high volume?

by **Ader** on Mon Jan 18, 2010 11:20 pm

I tend to go narrower grip on incline bench than I would on flat bench so my shoulders move in a more neutral plane - But it definately does put stress on the shoulders.

by **Ader** on Mon Jan 18, 2010 11:35 pm

ps when I saw Benny I wondered if this was you :lol:

http://www.facebook.com/video/video.php?v=1273942294579

ps - Me spotting on the right for the squats & on the left on the bench

by **Benny** on Wed Jan 20, 2010 6:54 pm

Back day yesterday. I had done 3 sets of BW pull ups 10,8,6 reps before deadlifting. I was also a bit pissed off as I'm having trouble with a company I had ordered from and for some reason felt a bit rushed but never the less soldiered on!

DL WU:
70KG x 10
110KG x 6

150KG x 8
160KG x 4
170KG x 4

Didn't want to over do it as I needed energy to complete the rest of my back workout. I need to DL on a different bit of flooring. It's not a foam floor but sort of stiff black matting that has a tiny bit of give. I found balancing a bit hard possibly due to a bit of a headcold I had an a possible blocked ear so found I got some calf involvement too. Hopefully when I'm not ill and a stiffer bit of floor should sort this.

Just got back from a leg session and decided to start where I left of:

Squatting on a smith due to lack of a rack. Just below parralell. Negatives weren't super quick but I'll try to slow these down a bit.
WU:
Bar @ 7.5KG x 8
60KG x 6
100KG x 5

122.5KG x 5 x 5 - 90 second rest between sets. Felt heavy but got through it. Attempted a partial 6th rep on the last set and some leg failure made it a deeper failed partial than I had anticipated :lol:

SLDL @ 100KG x 5 x 5. form and 'false grip' felt good. 60 second rest between sets.

Lunge Walking @30KG DB's x 10 steps x 2

Tried some step ups but don't think they're for me/couldn't get the hang of them.

Leg Extensions @ 100KG x 5 x5. 60 second rest between sets

Some seated calf raise on the leg press. Couldn't do standing calf raise due to the smith being in use.

Prone Bridges: 1 minute prone, 20 secs, 1 minute prone, 20 secs rest, 1 minute prone, 20 secs rest.

Some cable crunches.

Aching quite a bit even after stretching lots with the heavier loads than I've been used to. With slightly quicker negatives. Body should have adjusted come Saturday/Sunday hopefully! Shoulders tomorrow.

I normally train legs really high volume as mine respond really well to big sets 15-20 reps at a lower weight. Though for strength this is what seems to be working the best. Over X-mas I was training legs every 3 days with the above method minus the lunges, so I might take this approach again depending on how quick/slow I'm progressing.

On a side note I managed to drink my EAA's with the aid of some cranberry concentrate. Not that it made it taste nice just not quite so revolting. Capping kit arriving tomorrow. I will cap some but try to drink them providing I'm up for the challenge!

by **Hillman** on Thu Jan 21, 2010 12:32 am

Ever tryed Glute Ham Raises? give them ago, hard work but i found them to be very good.

by **Richard** on Thu Jan 21, 2010 3:40 am

Some decent lifts there Benny. Looks like you're concentrating on the good stuff.

I would get out of that gym & find somewhere that has a rack.

by **Benny** on Thu Jan 21, 2010 7:58 am

Thanks for the suggestion. What do you think about weighted glute bridges?

We have a fit-space down the road which is significatnly cheaper but a much further walk. 15-20 minutes as opposed to 5.

It's full of meat heads which are actually the people I'd like to train around although I don't know anybody there. Not really an excuse I know. The uni gym is much closer which is more conveinient and isn't too badly equipped, just lacking a rack which is a shame.

by **Richard** on Thu Jan 21, 2010 8:14 am

I would travel further for the rack mate. Full of meat heads sounds like a better gym

Never done weighted glute bridges but the argument for them is quite convincing, try adding a few sets somewhere - just think about the overall volume, no point trying to do everything. I do unweighted glute bridges as an activation drill before lifting & they work well - usually in a sequence of hip flexor sretch / dynamic hamstring stretch / glute bridges.

by **Benny** on Thu Jan 21, 2010 9:15 am

Yeah, I try not to do too much. I think the Lunges were a bit overkill at that weight and my form starts to slip a abit. I like them though as they're a good exercise. I think I'll squat, SLDL, Glute Bridge, Leg Extension, Calf Raise next week.

I think having deadlifted the day before made yesterday a bit tougher. No aching too badly, possibly due to the EAA's. I had stretched a few times and spent about 20 minutes stretching before bed. Determined to beat the DOMS! I find the tendons going over/in my hips can be a bit 'bumpy' at times when lunging, if that makes sense? I've tried stepping slightly out to the side which seems to help/solve this.

by **Will** on Thu Jan 21, 2010 9:28 am

Dude, I hadn't realised (I guess I must have missed it when you said it before) that you had a proper gym! For the sake of 15mins I'd go there. a) you might learn some stuff from the big guys b) I'd have more confidence in people spotting you c) more likely to push yourself ergo, achieve more d) you get to become a meathead!

What more could you want?!

Get your arse down there and stop being a pussy!

by **Rab** on Thu Jan 21, 2010 10:44 am

Agree with Will

I travel 15 min past a few gyms to get somewhere decent.

If your gonna put all that effort in in the gym and kitchen you might aswell go the extra mile for the gym

by **Craig** on Thu Jan 21, 2010 11:26 am

Craig wrote:your training pretty low volume at the moment if that chest workout is anything to go by?

OK so I don't do a split like you, I do upper/lower, so everything gets trained twice a week.

I'll outline my lower workouts as there shorter, so less typing

lower 1.

Back Squat

6 sets starting at about 60% of my 3 rep max upto where I lose explosiveness

eg.

80 * 5
90 * 5
100 * 5
110 * 5
115 * 5
120 * 5

Front squat.

4 sets at around 75% of my rep range max I'm doing that day, done explosively.

90 * 6
90 * 6
90 * 6
90 * 6

GHR's

these are BW so fall out side of usual rep perameters, try to get at least 30 done in some way or another.

Hamstring curls:

2 sets raising the weight with two legs as lowering it with one.

then calfs

Lower 2

Trap bar or snatch grip deadlift.

6 sets same way as back squats, all lifts done explosively and ended when the reps start to grind eg

100 * 6
110 * 6
130 * 6
150 * 6
165 * 6
180 * 6

hack squats machine or leg press

3 sets higher reps

hamstring curls

6 sets pyramiding up but not down.

calfs and grip work done at the end of each session

by **Benny** on Thu Jan 21, 2010 1:08 pm

I've just come from an upper/lower hypertrophy/strength split.

I've quickly put together something:

Monday: Chest/Back/Arms
Tuesday: Legs
Wednesday: Rest/Cardio
Thursday: Shoulders/Arms
Friday: Legs
Saturday: Rest/Cardio
Sunday: Rest/Start cycle again.

Repeat.

I was thinking about maybe training back again on Thursday? Do you think this would be too much? or go by how I feel?

Exercises:
Chest: Flat & Incline Press, Flat/Incline Flyes.
Back: Pullups, B.O.R's, Pull down, T-Bar Rows.
Shoulders: Standing Military Press, Side Raises, Seated Arnies (no backrest), Facepulls. Possibly Upright Rows if these feel comfortable on my shoulders. Maybe some trap work too.
Legs: Back Squat, SDLD, Glute Bridges, Leg Extension, Calf Raises, Prone Bridges.

Arms: Will be supersetted. 2 exercises back to back x 3 as one set. This will be done twice.

Rep Range will be 6-8 with 60-90 second rests. Heavier weights with a rep tempo of 2:1 negative/positive

Rotator Cuff work will be worked in on Leg Days. I think training back with chest should be sufficient as performing squats and SLDL should probaly be plenty of work for my back considering the frequency.

What are your thoughts? Any suggestions?

by **Dtlv74** on Thu Jan 21, 2010 2:52 pm

Looks a good solid plan - well organised and stuctured. The 500kg traget is nice one.

I would swap a few exercises for my own personal favs - change SLDLs for RDLs, find a way to get weighted dips into the chest routine, and definitely add either powercleans for traps or hangclean to push press for the whole of the shoulders. Just personal preferences there though - not at all a criticism of what you are doing

by **Benny** on Thu Jan 21, 2010 4:30 pm

I knew I forgot something HC2MP/HC2PP! I love these

They can replace upright rows. I may well superset Dips with Chins for some real punishment! :mrgreen:

by **Will** on Thu Jan 21, 2010 4:49 pm

I've done chin/dip alternating sets. Bloody awesome fun, bloody hard work!

by **Benny** on Thu Jan 21, 2010 7:03 pm

Todays shoulder workout with my new toy Fat Gripz:

Copied from another forum as I'm too lazy to retype :lol:

Shoulders & Arm tripple superset.

Standing Overhead Press W/FG:
50KG x 5 x5 - 60 second rests.

Didn't feel to much harder although I was focusing on my grip. Grip was tested when lowering the weight in a 'power clean' fashion. Also power cleaned up which was a little more challenging than usually with a bit more wrist involvement.

Seated DB Shoulder Press. No Backrest. Palms Facing. W/FG:
18KG x 10
18KG x 10
18KG x 9

Really liked doing palms facing, this was the first time. FG's made it quite tough, bit of forearm wobble.

Side Raises. Alternating. W/FG:
5KG x 10/10 x 3

I don't do these very heavy but fight the negative like a mo-fo. Again not too tough but grip was tested.

Cable Face Pulls:
41KG x 10 x 3

Tried using the FG's on the ropes but it was very akward and uncomfortable as my wrists were at the wrong angle. Don't think they can be used for this unless using handles which I will try next time.

Standing Alternating Arnies. W/FG:
18KG x 8/8 x 2

Ditto for seated DB Shoulder press.

BB Shrugs W/FG:
60KG x 10
80KG x 10 - I made 3 and then had to take them off! Insane how much harder it is to grip when your hands are half open.
100KG x 10
80KG x 10
60KG x 10

EZ-Bar Bicep/Tricep Tripple Superset. W/FG:
22.5KG. Bicep Curl x 10, Lying Skull Crusher x 10, repeat twice more then rest.

This was REALLY tough. Not on my arms but on my forearms. It absoultley ******* killed. I had huuuuuge pump. So much so that I couldn't actually wiggle my fingers. They were almost frozen in the shape of the Fat Gripz. It was very difficult to open/close my hand. I even struggled to push the 'Home' button on my iPhone (seriously).

I needed to do this again got to the end of the second sub-set of bicep curls and had to give up, it was just too intense.

I tried some 30KG overhead press and my forearms felt very tight. Was more of a warmdown for 15 reps but I was very aware of how pumped my forearms where.

Normally I'm good to hold around 130KG in a false grip for a few reps and then need to strap up for shrugs. Seems the FG's took it out of me. My traps were also killing from my back and leg workouts so didn't want to over do it as they were quite sore.

I normally get quite a good forearms pump and generally can still crack on however this really did stop me doing anything for about 3/4 minutes while serious build up of lactic acid cleared.

Forearm measurement with arm fully extended, back of the hand facing down and wrist tipped towards me usually measured around 12.5". 20 minutes later when I got home I measured just over 13".

I am now refering to these as 'blue ********'s'

Also a mini review of how I found them for some other interested users.

The over head press felt good, not too tough. So will up the weight by 5KG as I didn't felly struggle. Was nice and controlled. Also now a big fan of Seated DB Shoulder Press, No backrest, Palms facing. Love it

by **Dtlv74** on Thu Jan 21, 2010 9:39 pm

Benny wrote:I knew I forgot something HC2MP/HC2PP! I love these They can replace upright rows. I may well superset Dips with Chins for some real punishment!

I love powercleans and HC2PP - two of my fav exercises. Weighted Dips and Pullups supersetted (or just alternated) is awesome. I'd like to find somewhere I can comfortably practise Muscle Ups as these look brutal.

Good session today - i keep thinking about fat Gripz, they look good.

by **Will** on Thu Jan 21, 2010 9:49 pm

Agreed, HC2PP and Powercleans are 2 of my favs, though squats and deads still win for the time being! However there's something quite neanderthal about hulking 100+kg from the ground!

Yeah I'm tempted by fat gripz too having seen how Benny's got on with them,

Benny's Big 3

Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Re: Benny's Big 3

Who is online