OHP PR (105kg)

Warmup with bands and empty bar presses

Press

60 * 5

70 * 3

80 * 2

90 * 1

100 * 1

105 * 1

90 * 5 * 3

Felt good to press again and do my old rep PR for sets (90*5). Time to start focusing on my overhead work again and onto 110kg. 

Thoughts and reflection on Dan Green Benchpress

The Dan green benchpress program helped me add about 10kg to my benchpress in 12 weeks and also addressed some weaknesses in my bench which was my paused wide grip benchpress. It was depressingly weak at the start (100kg * 6 reps) and towards the end I managed to bring it up to a easy 125kg * 5 reps. I felt that this really taught me to keep tight and allow me to be stronger off the chest so I am glad I managed to bring it up. I managed to hit my target of 160kg which was a bit harder than what I expected and the pause is also too short to be considered as IPF comp ready but the 157.5kg attempt was easy. The pinky strain also affected my grip quite a fair bit and I had to switch to the alternative of heavy touch and go reps rather than doing overload work with bench daddy but was happy to say that 160kg didn't feel heavy to hold. Hopefully I would be able to remain injury free the next training cycle.

Things to change on/take note on the next cycle:

Longer pauses. Probably get someone to count for me the pause but then again this might vary from person to person so would have to rely on myself still. 

Training schedule. No other things to affect my bench sessions. Getting the bench up is my top priority.

Incline DB work. To be diligent in these as this build more mass in my chest. Would use lighter weight on this to simulate growth (bodybuilder style) instead of tossing them up like what I did for this cycle.

Direct arm work and back work. More biceps work and Kroc rows/pullups to be added on overhead days. Have been neglecting my back for a while and it's time to get it up. 

Next cycle's target for bench's 1RM: 170kg on test day.

Training milestones:

Last linear progression session to hit a 142.5kg * 6.

Last peak session to hit a 160kg * 2 double.

Week 1 weights: 122.5kg * 6 (linear progression of 2.5kg each week for 8 weeks)

Cycle to start on next week. 

Dan Green benchpress 1RM test

Benchpress

Bar * 10

60 * 5

80 * 5

100 * 3

120 * 2

140 * 1 paused

152.5 * 1 paused

157.5 * 1 paused

160 * 1 (paused PR)

140 * 4 (touch and go)

95 * 20 reps

Laterals

10 * 20/15/15

7.5 * 10

Pushed forward the test date due to school commitments, after reviewing and feedback from friends, the next cycle will focus on increasing the pause and of course getting stronger. On my way to 180kg bench.

Squats (5s) + AMRAP 100kg (30 reps)

Squat

120 * 5 * 5 beltless in 15mins

AMRAP

100 * 30 belted

Broke them down into sets of 5s. Depth is lacking though. Surprisingly since the 120kg has good depth, didn't expect the 100kg to suffer in depth. That said, more work to be done if I plan to go to the rep off challenge. Probably a 40+ reps or more. 

Dan green bench press week 11

Bench

Bar * 10 

60 * 5 * 2

100 * 3

120 * 3 paused

130 * 1 paused

140 * 1 paused

150 * 2 (first rep's pause is like nonexistent and 2nd rep grind like a mofo. Will repeat this on Friday)

142.5 * 3 paused

145 * 2 paused 

Touch and go bench

140 * 3 * 4

AMRAP 100kg

18 reps

Extra Wide grip pause bench

100 * 5

Deadlift (180 * 2)

Deadlift

60 * 5

100 * 3

140 * 3

150 * 1

160 * 1

170 * 1

180 * 1

190 * 1

180 * 2

Deficit 

140 * 3 * 4 

140 * 5

Reverse hypers

10 * 8

Curls

17.5 * 10 * 3

Pinky causing grip issue but not too bad overall. At lighter weights I can accelerate through the pull so guess it's okay for now. Keep building. 

Dan Green Bench press week 10.5

Pinky hurts. Affecting my grip. Got my target 147.5kg for 2 but didn't get it for sets.

Bench press

Bar * 10 

60 * 5 

100 * 3

100 * 3

120 * 3

135 * 1

147.5 * 2/1 (paused)

140 * 3 (paused)

Touch and go bench 

140 * 3 * 4

Decided not to overload with bench daddy since my grip is affected. Not bad. 140kg touch and go is no longer a issue. Very happy with this.

Wide grip pause benchpress

100 * 5

AMRAP 100kg

17 reps.

Squats (12s)

Foam roll and stretched

Bar * 10 * 2

60 * 5 * 2

100 * 12 * 6

Leg curl/extension

Never count. Pump only.

Deadlift (1RM: 200kg beltless)

Sprained my pinky while sleeping. What a loser :(

Deadlift (beltless) 

60 * 5 * 2

100 * 5 * 2

120 * 5

140 * 3

150 * 3

160 * 2

170 * 1

180 * 1

190 * 1

200 * 1 

180 * 1

Deficit pull 

140 * 3 * 5

Weighted back extension

60 * 5 * 5

Kroc rows

35 * 10 * 3

Dan green bench week 10

Today's session was so so. But wide grip bench seem to be moving.

Bench

Bar * 10

60 * 5 * 2

80 * 5

100 * 3

120 * 3

130 * 1

145 * 2/2/2 (with slight pause)

Bench daddy

155 * 3

160 * 2

165 * 1

140 * 5

Wide grip pause bench

100 * 5
110 * 5

120 * 5

125 * 5

Dan Green bench press week 9.5

Intense phase is double sessions of bench. Press is removed to allow maximal recovery for bench sessions.

Benchpress (paused)

Bar * million

60 * 5 * 2 

80 * 3 

100 * 3 

120 * 3

130 * 1

142.5 * 3/3/2 (slight pause. Bar was motionless before I press up. Last set's 3rd rep drift forward a bit, managed to lockout with Lionel's help)

Bench daddy

152.5 * 5/4

150 * 5/4

Wide grip pause bench

100 * 6/6/5

Squat (5*5)

Beltless session. Knee still feeling weird. Can feel myself actively using my left more and leaning towards my left.

Squat

Bar * 10

60 * 5 * 2

100 * 3

120 * 3

130 * 3

140 * 5/4

135 * 5 * 3 (knee start to hurt a bit so I lower the weight)

Pause squats (3s)

120 * 2 (failed on the 3rd rep)

100 * 6 * 3

20 rep squat 

90 * 20

Knee feels weird. Will stretch and roll more.

Dan green bench press week 9

Bench

Bar * 10

60 * many reps

80 * 5

100 * 3 paused

120 * 3

130 * 3

140 * 3 * 3 (paused)

Bench daddy

150 * 5/3

140 * 5 

145 * 5

The bench daddy will need some time to find the right groove to press in. 140kg was too light (bar won't touch chest and also cause I adjusted the bench daddy after my 150kg * 3). Good thing to note is that holding the 150kg in my hands felt light. Definitely a good thing. 

Wide grip paused bench 

100 * 8 

Aim is to rep out and hit my chest. Pump after session is sick. Will take a pic next time. 

Press

Fastest press session

Laterals 

7.5 * 12 * 5 

OHP 

Bar * 10

60 * 5

70 * 5

80 * 9

The end. 

Deadlifts (130 for 5s)

Deadlifts

130 * 5 * 6

150 * 1 * 5

Snatch grip

110 * 5 * 5

110 * 3 * 2

Snatch grip back extension

60 * 8 * 2

70 * 8 * 3

Kroc rows 

35 * 10 * 5

Press

5/4/3/2/1

Press
Bar * 10
60 * 5
70 * 5
75 * 4
80 * 3
85 * 2
90 * 1
95 * 1
90 * 4
80 * 9

Laterals
10 * 10 * 6

Squat Deload Week

Squat

60 * 5

100 * 10 * 3

60 * 10 * 2

Foam roll and stretch 

Bench deload week

Decided to just do some wide grip bench to activate my pecs.

Wide grip bench press (semi pause)

Bar * 10 * 2

60 * 5 * 2

80 * 5

100 * 6 * 6

Close grip bench 

60 * 15 * 3

Laterals

7.5 * 15 * 5 + 10 extra slow reps. 

Back extensions

15 * 5

Competition day advice from Kalle

(see full image)

Sent from my iPhone

Press PR (5s)

5/4/3/2/1

60 * 5

70 * 5

75 * 4

80 * 3 (beltless all the way) 

85 * 2

90 * 5 (PR)

80 * 8/5/5/5/4

Z press 

60 * 5 * 3

Bicep curl 

10 * 10 * 10

Laterals

7.5 * 15 * 5