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Re: bkipp training log

Post  bkipp on Fri Aug 19, 2011 9:24 am

Benching exercises went very well today despite the atmosphere in the gym being less than conducive to getting work done. It was very much a "sit and talk" day rather than get sh*t done day. To add to that I was supposed to do pause deadlifts but wrote in my book to do good mornings. By the time I figured out that I was wrong, I had done three sets of good mornings and my back was acting up. So, I decided to just pass on them and give it a rest. Not happy but moving on.....

Week 50
Day 4 - 8/19/11
Bench +90 mm (mini bands) - 1RM: 312 lbs
225 lbs x 3 reps x 1 sets @ 8 RPE - 72% of 1RM
255 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
265 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
255 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM
4 cnt pause bench - 1RM: 339 lbs
285 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
305 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
285 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
285 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
285 lbs x 2 reps x 1 sets @ 9.5 RPE - 84% of 1RM
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Re: bkipp training log

Post  bkipp on Tue Aug 23, 2011 10:00 am

Yesterday while squatting I hurt my hamstring. On the decent I felt a pop and a zing and fell forward. My spotter caught me (thanks Matt) but I was done for the day. So, yesterday was spent the day with lots of ice and ibuprofen. This morning it does feel better, but it will be a while before I squat or deadlift again.
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Re: bkipp training log

Post  bkipp on Wed Aug 24, 2011 1:12 pm

The hamstring is partially torn, so no squatting or pulling for at least two weeks. Then, we shall see.

In the meantime, I did bench this morning and then hit some Hammer rows, lat pull downs, and db flys. Had to do something to keep me working.

Trac report: Low total stress, good CNS and Good Adaptive reserves.

Week 51
Day 2 - 8/24/11
Bench - 1RM: 394 lbs
315 lbs x 3 reps x 2 sets @ 8 RPE - 80% of 1RM
315 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
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Re: bkipp training log

Post  bkipp on Fri Aug 26, 2011 9:45 am

Bench did not go as planned today. It was a test day and I was hoping for a PR. 365 felt real good, so I jumped to 380 and stalled 1/2 way up. Dropped down to 375 and tried again, but it was even worse.

More bad news, there is slight discoloration now on the inside of my left knee. So I tore the muscle for sure. Its not a huge tear and I want to keep it from becoming one. So more ice, ibuprofen, and time. Next week I will do lots of walking, stretching, and banded good mornings to get the blood flowing. One step at a time.

In the meantime I will continue to work my bench and my back. Today other than bench I did the following: 5 sets of close grip pulldowns, 3 sets of db curls, 5 sets of overhead press, two sets of side bends.



Trac was low total stress, average stress, and good adaptive.

Week 51
Day 3 - 8/26/11
Bench - 1RM: 384 lbs
285 lbs x 1 reps x 1 sets @ 8 RPE - 74% of 1RM
315 lbs x 1 reps x 1 sets @ 8 RPE - 82% of 1RM
345 lbs x 1 reps x 1 sets @ 8.5 RPE - 90% of 1RM
365 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
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Re: bkipp training log

Post  bkipp on Sun Aug 28, 2011 4:03 pm

Trac: Low stress, very good CNS, very good adaptive

Time to stop feeling sorry for myself and start getting better. To that end I pulled the sled today for 10 80 yard trips. These were slow walking trips making sure I had good footing. Only had 45 on the sled, but the sled was digging into the grass and mud a bit (makes for a nice mark in the lawn). The hamstring felt good as I was doing it and so did the sweat I worked up.

I will continue to bench but this week no pulling or squatting for sure. So bench and lots of upper back and shoulder work.
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Re: bkipp training log

Post  bkipp on Mon Aug 29, 2011 9:17 am

Good bench day, I went 10 pounds heavier than planned. The extensions felt good today, but tomorrow I think I will regret it.

Also did hammer rows (10x90, 2x10x180), close grip lat pulldowns (10x150, 10x170, 10x180), and kettlebell side bends(3x10x60).

Worked the hamstring a little by stretching and moving it around. Still feels tight, but better. Bruising is still evident, but fading.

Week 51
Day 4 - 8/29/11
3cnt pause bench - 1RM: 356 lbs
255 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
275 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
285 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
265 lbs x 4 reps x 2 sets @ 9 RPE - 74% of 1RM
DB tricep extention - 1RM: 125 lbs
55 lbs x 12 reps x 1 sets @ 7 RPE - 44% of 1RM
65 lbs x 12 reps x 1 sets @ 8 RPE - 52% of 1RM
75 lbs x 12 reps x 1 sets @ 9 RPE - 60% of 1RM
70 lbs x 12 reps x 1 sets @ 9 RPE - 56% of 1RM
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Re: bkipp training log

Post  Lance Karabel on Tue Aug 30, 2011 8:56 am

Glad to hear the hamstring is healing up a little at a time Brian. Take it slow, you'll be back before you know it.
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Re: bkipp training log

Post  bkipp on Tue Aug 30, 2011 9:22 am

Thanks Lance. I am more determined than ever.

Great day of benching. This is the most weight I have ever had in my hands and it felt solid. OHP went well also. Had to really slow down on the reps to keep my form.

Did some wide lats and some db curls too.

For my leg rehab I did some extensions and some banded good mornings. MAAAANNNN could I feel the stretch in my damaged hamstring. It wasn't bad, but it was there. Really liked the feel of getting some blood moving in there. But it did show me this is going to be a slow process.

Week 51
Day 5 - 8/30/11
2 board press - 1RM: 395 lbs
315 lbs x 1 reps x 1 sets @ 7.5 RPE - 80% of 1RM
345 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
365 lbs x 1 reps x 1 sets @ 8 RPE - 92% of 1RM
385 lbs x 1 reps x 1 sets @ 9 RPE - 98% of 1RM
395 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
370 lbs x 1 reps x 1 sets @ 10 RPE - 94% of 1RM
Overhead Press - 1RM: 223 lbs
135 lbs x 6 reps x 1 sets @ 8 RPE - 61% of 1RM
155 lbs x 6 reps x 1 sets @ 8 RPE - 70% of 1RM
165 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
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Re: bkipp training log

Post  bkipp on Thu Sep 01, 2011 10:30 am

Great day of benching!! My form was on and the pause or slowness getting the bar to my chest was GONE!!! Not sure what was different, I just benched like a normal human. I am sure that 6 reps is the most I have done with this much weight. Very happy about that.

Did some cable rows, pulldowns, and some shrugs too. Just to say I did some work. Hamstring is slowly getting better, but I can still feel it. I just keep reminding myself to take it slow!!

Trac: moderate stress, very good CNS, Very good adaptive response.

Week 51
Day 6 - 9/1/11
Bench - 1RM: 403 lbs
295 lbs x 6 reps x 1 sets @ 8 RPE - 73% of 1RM
305 lbs x 6 reps x 1 sets @ 9 RPE - 76% of 1RM
310 lbs x 6 reps x 1 sets @ 10 RPE - 77% of 1RM
290 lbs x 6 reps x 1 sets @ 10 RPE - 72% of 1RM
incline (thumb from smooth) - 1RM: 301 lbs
115 lbs x 8 reps x 1 sets @ 7 RPE - 38% of 1RM
135 lbs x 8 reps x 1 sets @ 7 RPE - 45% of 1RM
185 lbs x 8 reps x 1 sets @ 8 RPE - 61% of 1RM
205 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
190 lbs x 8 reps x 1 sets @ 9 RPE - 63% of 1RM
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Re: bkipp training log

Post  bkipp on Mon Sep 05, 2011 11:56 am

Another good day of benching. Might be because I am not squatting/pulling or that I am getting fatter. Either way, at least bench is going well.

Did some wide and close grip lat pull downs also.

Trac: Low stress, very good CNS, good adaptive

Week 52
Day 1 - 9/5/11
3cnt pause bench - 1RM: 381 lbs
275 lbs x 4 reps x 1 sets @ 7 RPE - 72% of 1RM
295 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
305 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
295 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
285 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM
DB tricep extention - 1RM: 129 lbs
65 lbs x 12 reps x 1 sets @ 8 RPE - 51% of 1RM
75 lbs x 12 reps x 1 sets @ 8 RPE - 58% of 1RM
85 lbs x 10 reps x 1 sets @ 10 RPE - 66% of 1RM
65 lbs x 12 reps x 1 sets @ 9 RPE - 51% of 1RM
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Re: bkipp training log

Post  bkipp on Tue Sep 06, 2011 9:34 am

Hit a nice PR on the 2 board today. At least bench is going well while I cannot squat or pull.

DId do some band good mornings today with no pain at all. Also did some DB flys and hammer rows.

Week 52
Day 2 - 9/6/11
2 board press - 1RM: 400 lbs
350 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
375 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
400 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
370 lbs x 1 reps x 1 sets @ 10 RPE - 93% of 1RM
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Re: bkipp training log

Post  bkipp on Mon Sep 12, 2011 10:18 am

Another great bench day. My shoulders and biceps are feeling great and the weight is moving at a good speed.

Today I also was able to squat 135 x5 for three sets. It did not hurt, but I could feel right where the injury in my leg is located. Happy that they did not hurt and ready to make some real progress (but slooooowly).

Did leg presses too, three sets of 12 x290

Wide lat pull downs, and close grip pull downs.

Week 53
Day 1 - 9/12/11
3cnt pause bench - 1RM: 388 lbs
290 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
315 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
330 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM Very Happy
310 lbs x 3 reps x 2 sets @ 9 RPE - 80% of 1RM
JM press - 1RM: 228 lbs
135 lbs x 8 reps x 1 sets @ 8 RPE - 59% of 1RM
155 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
145 lbs x 8 reps x 2 sets @ 9 RPE - 64% of 1RM
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Re: bkipp training log

Post  bkipp on Tue Sep 13, 2011 9:51 am

Tried the floor press for the first time in about a year. I quit them because they bothered my shoulder, and this morning I found out that they still do. When I hit 335 my left shoulder started to ache, so I quit. These are out of the catalog from now on.

Also did a bunch of db curls, external rotations, and hammer rows.

Week 53
Day 2 - 9/13/11
floor press - 1RM: 353 lbs
295 lbs x 1 reps x 1 sets @ 8 RPE - 84% of 1RM
315 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM
335 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
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Re: bkipp training log

Post  Lance Karabel on Wed Sep 14, 2011 9:20 am

Brian,

You benched on Monday and did floor presses the next day? Am I reading it wrong? lol
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Re: bkipp training log

Post  bkipp on Wed Sep 14, 2011 12:27 pm

No, you are reading it right. Currently I am doing a bench movement Monday, Tuesday, Thursday, and Friday.

This week Monday I did 3 count pause, the floor press on Tuesday, Thursday I am doing competition raw bench and incline, and Friday I will bench against bands. Its part of an experiment being run by Mike Tuchscherer over at RTS. I am also supposed to be squatting and deadlifting along with this, but due to my injury I have not beed doing that part of the work out. This is week four of the program and my bench has never been stronger. Sounds crazy I know, but it seems to be working.
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Re: bkipp training log

Post  bkipp on Thu Sep 15, 2011 2:55 pm

Benching was a pleasant surprise today. My plan was to hit the 325x4 and call it good, but it went so well I went up. My training partner was good enough to challenge me to go up 20 9instead of 10, and I am glad he did. The first three reps of 4x345 were good legal reps, #4 my but started to come up and move around, but I still got the weight. VERY HAPPY!!

I also did 100 wall squats, and did 3x(5x135) with the bar. After that, I did 12x200 and 10x400 on the leg press. Quit the leg press right after the set with 400 because I could feel my injury a little too much.

Week 53
Day 3 - 9/15/11
Bench - 1RM: 406 lbs
295 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
315 lbs x 4 reps x 1 sets @ 8 RPE - 78% of 1RM
325 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
345 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
325 lbs x 4 reps x 1 sets @ 10 RPE - 80% of 1RM
incline (thumb from smooth) - 1RM: 296 lbs
185 lbs x 6 reps x 1 sets @ 8 RPE - 63% of 1RM
205 lbs x 6 reps x 1 sets @ 8.5 RPE - 69% of 1RM
225 lbs x 6 reps x 1 sets @ 9.5 RPE - 76% of 1RM
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Re: bkipp training log

Post  bkipp on Fri Sep 16, 2011 3:03 pm

Played around with deadlifts today to test my hamstring. Did 135x5 for three sets of stiff legs and they felt good. Got a real good stretch from them. Then I did some practice deadlifting with the bar, did 3 sets of 5.

The gym was just dead and tired this morning. No one wanted to be there, it was a very demotivating atmosphere.

Week 53
Day 4 - 9/16/11
Bench +90 mm (mini bands) - 1RM: 325 lbs
225 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
260 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
245 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
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Re: bkipp training log

Post  bkipp on Mon Sep 19, 2011 10:17 am

The hamstring is healing slowly. I was able to squat 165x5 for three sets this morning with no pain and did leg press up for 3x10x290 with no pain. Moved on and did 50 wall squats after that. All felt good.

The 7 count on the bench was a very long time. I felt like I was benching in the ADFPF again. In retrospect I quit at 315 due to the pressure at the bottom, not the work it took to lift the weight. Next time I will be able to go heavier.

Trac showed high stress, good CNS, and Poor adaptive. I cannot really believe trac for a while. We got a new key board and the space bar is very spongy so the tap test is screwed up for a while. I hope it will adjust.

Week 54
Day 1 - 9/19/11
Bench 7 cnt pause - 1RM: 332 lbs
285 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
305 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
315 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
305 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
305 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
JM press - 1RM: 243 lbs
135 lbs x 8 reps x 1 sets @ 8 RPE - 56% of 1RM
165 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
135 lbs x 8 reps x 1 sets @ 8 RPE - 56% of 1RM
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Re: bkipp training log

Post  bkipp on Tue Sep 20, 2011 4:46 pm

Did pin press today instead of floor press. The floor press realy bothered my shoulder last week, so I did not think it was a good idea to do it again. Very happy where it ended up. On the 370 my training partner had to put his fingers on it, so I should not count it (but I will).

Deadlifted 135x5 for three sets and SLDL 165x5 for three sets. Hamstring felt good so next week I can move up.

Did some lats, curls, and Kettlebell swings too. The kettlebells were 5 x10 with a 35 lb bell.

Week 54
Day 2 - 9/20/11
Pin Press (off chest) - 1RM: 370 lbs
315 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM
335 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM
355 lbs x 1 reps x 1 sets @ 9 RPE - 96% of 1RM
370 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
355 lbs x 1 reps x 1 sets @ 10 RPE - 96% of 1RM
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Re: bkipp training log

Post  bkipp on Thu Sep 22, 2011 10:38 am

PR bench day!! First PR on the bench for a single since last October. I think I could have done 385, but I wont complain about the 380. It was a good solid press.

Also did DB rows, DB Curls, rotator cuff prehab, side bends with a kettlebell, and 100 band good mornings.

Good morning in the gym!!

Week 54
Day 3 - 9/22/11
Bench - 1RM: 380 lbs
285 lbs x 2 reps x 1 sets @ 7 RPE - 75% of 1RM
305 lbs x 1 reps x 1 sets @ 8 RPE - 80% of 1RM
325 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
355 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
380 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM Very Happy
355 lbs x 1 reps x 1 sets @ 10 RPE - 93% of 1RM
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Re: bkipp training log

Post  Patrick Cameron on Thu Sep 22, 2011 1:48 pm

Congratulations on the PR Kipp-a-roo. Bench is coming along nicely.
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Re: bkipp training log

Post  Lance Karabel on Fri Sep 23, 2011 9:19 am

Nice job on the pr Brian!
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Re: bkipp training log

Post  bkipp on Sun Sep 25, 2011 9:19 pm

Thanks Guys!! Once I get healed up, I am going to be itching to do a meet!! Target is January/February USAPL no-frills.

Did some additional benching to get the blood back into the chest and shoulders after the big day on Thursday.

I also squatted 3 sets of 165x5, deadlift 3 sets of 135x5, and SLDL 3 sets of 165x5. All felt good and no pain from the hamstring. lol!

Week 54
Day 4 - 9/25/11
Bench - 1RM: 380 lbs
265 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
295 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
315 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
Overhead Press - 1RM: 174 lbs
115 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM
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Re: bkipp training log

Post  Mike Bitson on Mon Sep 26, 2011 10:54 am

Glad the hamster...I mean, hamstring didn't give you any pain bounce .
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Re: bkipp training log

Post  bkipp on Mon Sep 26, 2011 11:07 am

Thanks Mike. I am just working to get back in the room, maybe some day soon I can get to the table.

The 5 count pause was very solid today. I love this bench high I am riding on, hope it last a while.

squats: 135x5, 165x5, 185x5, 195x5, 205x5
deadlift: 135x3, 3x(185x3)
SLDL: 135x3, 185x3, 3x(205x3)

Wall squats and band hamstring curls.

Squatted with a band around my knees, and boy I can feel it in my hips, so I guess it worked. No pain in the hamstring at all today. Baby steps, but at least they are forward.

Week 55
Day 1 - 9/26/11
Bench, 5 cnt Pause - 1RM: 363 lbs
295 lbs x 1 reps x 1 sets @ 8 RPE - 81% of 1RM
315 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
345 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
320 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
320 lbs x 1 reps x 1 sets @ 9 RPE - 88% of 1RM
JM press - 1RM: 209 lbs
95 lbs x 6 reps x 1 sets @ 8 RPE - 45% of 1RM
135 lbs x 6 reps x 1 sets @ 8 RPE - 65% of 1RM
155 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
135 lbs x 6 reps x 1 sets @ 9 RPE - 65% of 1RM
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