Reactive Training Systems

Mike Tuchscherer · Guru

RE: Chad's Bench Only Training

Chad McMullin · Senior Member

Bench work 9/19/08

3 board Shirted bench (with single ply metal bash)
425x3@8
450x3@8.5
460x3@8.5

1 board chain press
225x4@9
205x5@8
205x5@8

jm press
3x8 w/135@8

Thought it was a good workout, but will not be using the metal bash shirt anymore. Did not like the support I was getting from it, especially in the shoulders. Going back with my katana next time out. chain presses were good. did 225 on the first, but only got 4, so went back down to 205 and that was a little too easy. will fix that next time as well.
here are the vids: 460 is first, and the third chain press set is the second. have a good weekend.

http://www.youtube.com/watch?v=4hFzefwD840

http://www.youtube.com/watch?v=BPhnGV8A2p4

Chad McMullin · Senior Member

Hey Mike. I do the clean grip cause over under does not feel right anymore. Did it in high school, but it don't feel good on my elbows. If I had some chalk I think my grip would have probably been better, but the gym I was at that night does not allow chalk (dude who owns it has a problem with the mess and I think PLers in general), and the bar was slick as glass. So, all in all not bad considering all that. Did you get a chance to look at my vids from Fri?

Thanks for the continued help.

chad

Chad McMullin · Senior Member

Raw bench work 9/22/08

Floor press w/120lbs. chains
205x3x3@8

4 board press w/120lbs. chains
255x5x2@8

5 board press w/120lbs. chains
275x5x2@8

DB shrugs
95's x10x3

Chad McMullin · Senior Member

Here is the video from the third set of floor press

http://www.youtube.com/watch?v=WMKJnR9NcvM

On a side note, doesn't look like I will make it to the gym today. Two of my sons and my wife have come down with a stomach virus, so am home from work today taking care of them. May be the best thing since I had an accident at work last thurs. and strained my left calf muscle real bad. Feeling better now, but an additional week off should not be a big deal.

-- Edited by Chad McMullin at 16:14, 2008-09-24

Chad McMullin · Senior Member

bench/shirt day 10/3/08

shirt bench
425x2@8
450x2@8
475x2@8.5
500x0@10

Ply press w/75lbs. chains
205x2
185x3@8.5
190x3@8.5
195x3@8.5

Had to stop after the chain press. ran out of time. the shirt work was ok, but really hit a wall when I went to 500. Came down good, but had nothing in the tank to push it. the 475 felt fine, kind of easy to be honest. The chain ply press was good, but started with too much wt., so went back down and got three good sets. The affects of being sick for the last week have had some effect on strength, but should be back to normal by next week.

here is the 475 set

http://www.youtube.com/watch?v=B_uyvfSJcDs

-- Edited by Chad McMullin at 03:10, 2008-10-06

-- Edited by Chad McMullin at 03:11, 2008-10-06

Mike Tuchscherer · Guru

You'll probably notice sickness affecting work capacity a good deal also. i.e. one weight feels easy and the next one is impossible. That should come back to normal in a week or two.

Chad McMullin · Senior Member

10/7/08

raw work

Floor press w/160lbs. chain

135x5@8
135x5@8
135x5@8

Stopped there. Have been dealing with a very sore left shoulder/front delt for the last couple of days. Felt good today, so figured I would go in and try my raw work today. Got through the floor press sets like I wanted, but had a lot of pain in the delt, so shut it down instead of risking a real injury. As I type this, it feels fine with minimal soreness. Will try my shirt work on Friday as usual and see what happens.

Mike Tuchscherer · Guru

Make sure you're icing it. That should help keep the inflamation down.

Chad McMullin · Senior Member

Heavy bench day 10/10/08

shirt work
425x3
450x3
475x3 (new rep pr)
500x1 (felt real good. could have done maybe 2 more reps)

1 board chain bench (used 4 sets of chains on each side, about 100lbs. or so)
135x5
155x5
205x5

Kettlebell tricep press
16kgx12x3 sets

450x3
http://www.youtube.com/watch?v=JBpob1ZO2e8

500x1
http://www.youtube.com/watch?v=WXuUEMgtquU

Mike Tuchscherer · Guru

Nice work, Chad!

Chad McMullin · Senior Member

Tues. 10/14/08

Rev. band 1 board w/100c
225x4@7 (last warmup)
275x4@8
295x4@8
305x4@8
315x4@8.5
325x4@9
stopped there

SSB wt. only
135x6@8
185x6@8
205x6@8.5
225x6@9
stopped there

Thought everything went great. The rev. band was better than I expected. The squats were not fun at all. 225 was where I big time fatiqued, probably because I have not done squats in a few weeks. Anyway, 1 board and 3 board work tomorrow.

Chad McMullin · Senior Member

Wednesday bench work
10/15/08

raw 1 board bench
135x6
225x4@8
250x4@8
275x4@8.5
295x4@9

3 board close grip (thumb length from smooth)
225x6 (too easy)
250x6@8
275x6@8
285x6@8.5
300x6@9

Good day, especially on close grip work. Felt a little weak from doing bench and squat work yesterday, but not that big a deal. Wanted more on the 1 board, but that will come in time. Was supprised by the 300 on close grip. almost stopped on 285, but glad I did not. GPP tomorrow and shirt work and sldl on Fri.

Chad McMullin · Senior Member

10/17/08

B/SLDL

Loose shirt bench Katana (ole blue)
225x4@4
295x4@5
315x4@7.5
365x4@8
385x4@8.5
405x4@9
5% def. started here
385x4@8.5
385x4@9.5

SLDL w/tyler grips (one of my guys got a pair from Elite FTS. Crazy stuff!)
135x8@8
165x8@8
165x8@8.5
185x8@9

Had to stop cause of a situation with my oldest child and one of his teachers. Had to "handle some business". So did not get to do a 5% drop on the sldl's. Have vids of the 385 and 405 that i will put up later.

Chad McMullin · Senior Member

Here is the top shirt set with 405

http://www.youtube.com/watch?v=bpCKGTQygDg