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PL Pro Bencher - Journey to Elite Total

Here is a rough diet outline of what I am currently doing. I am already down 10lbs or so. Weighed myself at 207lbs this morning. No noticeable changes in strength, but I have only been doing volume on my bench lately nothing heavy, so I guess the true test will be in 5 more weeks when this chest cycle peaks. Hopefully I can still put up at least 470-480lbs anything more would just make me ecstatic.


Meal 1
8oz lean protein source
complex carb (50grams carbs Mon-Thursday- 75-100g carbs Friday-sunday)
1tablespoon olive oil

Meal 2
40-50 gram protein shake casein
Friday-Sunday add 50 grams of carbs)

Meal 3
8 oz of fish, chicken, or lean beef
1 tablespoon olive oil
2 cups spinach
1 complex carb (50grams carbs mon-thursday 75 to 100 on Friday-Sunday)

Meal 4
40-50 grams casein protein
Friday-Sunday add 25grams of carbs

Meal 5
8oz lean protein
1 tablesppoon olive oil
2 cups spinach
1 complex carb (50grams Mon-Thursday 75-100mg Friday-Sunday)

Meal 6
8oz lean protein
1 tablespoon of olive oil
2 cups spinach
0 carbs Monday - Thursday (75 grams Friday through Sunday)

Meal 7
2 scoops casein protein
1 cup carrots


*note*
pre and post workout shakes replace 1 meal (usually meal 5 on weekdays) and Meal 3 on Weekends resume next scheduled meal 1 1/2 hours later

preworkout- BCAA + 1 large apple + Creatine
Postworkout 25 grams whey protein + 25 grams casein protein + 1 cup oatmeal (50grams of carbs)
 
Transformation thus far
Invalid Link Removed
 
[video=youtube_share;P7KWYis2F2o]http://youtu.be/P7KWYis2F2o[/video]

Not a bad day
Worked up to doubles for 5 doubles
Then some amrap with 315
Tricep work
Dumbbell work
Incline work

You get the idea
 
First squat day in over 20 days, a bit rough but I'm all healed up and my bruising is gone.

Didn't do much, safety bar with 80lbs in chains each side

385 plus chains for one

Wasn't quite a good day

After that I worked on speed deadlifts and glute ham raises

Followed by a new accessory movement to prevent myself from hunching over in the squat

Tomorrow bench :)
 
What's your secret accessory movement!?
 
herderdude said:
What's your secret accessory movement!?
Click to expand...

No clue a guy showed me it today
Ile record it

Take a chain around your neck
Get on the gHr
Position yourself so your hunched over it, belly button on the pads and face down
Bend down arching / rolling your back down as much as you can as if your about to suck your dick
Then come up and flare your back up and tilt your head back and flare your back

Kinda confusing to explain but it was surprisingly hard
 
Sean1332 said:
Oh ****! That's great you get to lift with him. Strong dude.
Click to expand...

He was just in the city today and came in to lift with the crew
Great guy and like I said the safety bar was giving me hell and hunching like crazy so showed me a fix
 
I got to train with Corey Hayes once. Strong and smart, to be sure.
 
It's for erector work... A main reason your dl is not the best. Your back is weak, not that your not strong but the movement needed to DL is weak for you.

Not trying to open up a can of worms here but there is more to PLn then just bench.

Most people do them standing in more of a still leg DL manor but instead of keeping the back flat the back is rounded to let the smaller muscles contract and do work rather then just the bigger muscles doin all the work. More then 135 should never be used no matter how strong yu are.
 
usealittle said:
It's for erector work... A main reason your dl is not the best. Your back is weak, not that your not strong but the movement needed to DL is weak for you.

Not trying to open up a can of worms here but there is more to PLn then just bench.

Most people do them standing in more of a still leg DL manor but instead of keeping the back flat the back is rounded to let the smaller muscles contract and do work rather then just the bigger muscles doin all the work. More then 135 should never be used no matter how strong yu are.
Click to expand...

You are absolutely correct

And I don't wanna give the impression PL is only bench
Everyone knows I compete full power
And i hit PRS in all three lifts every meet so far
 
Oh and trust me I take no offense
I been benching 10 years thus it's good
My lower body is all fairly new

I've hit PRs every meet for the past year but I got ****s of work to do and it's a process haha
 
It's the same kinda thing you do with the band and ghr, but instead of keepin the spine stiff and tight it should be allowed to flex and move there for activating the smaller muscles to be able to help under heavy loads.
 
I do the upper back flexion and extension like that in a lot of my chest supported rows and lat pulldowns. Sometimes I keep the upper back arch to work benching muscles, but more often I add that movement. My bench was well ahead when I started out but I've put 150lbs each on my squat and deadlift in the past two years.
 
I do/let scapula move as much as possable at any and every point they can unless Im gettin into the 5 reps or less range.

The results in the back work are great as you can see.
 
[video=youtube_share;QWEqlzEp8Bo]http://youtu.be/QWEqlzEp8Bo[/video]

Worked up to 80% for 5 sets of 3 nothing crazy
On the amrap exercises I pulled my pec a little

Nothing too bad I lowered all the weights to complete the workout and am gonna hope I'm healed by Thursday and if not I will just take a little week off and resume once recovered
 
[video=youtube_share;GUsZ-MqE9EQ]http://youtu.be/GUsZ-MqE9EQ[/video]

Failed my deadlift frustrated clearly need to do a lot of glute work. Hit some stiff legs and kettle bell swings after

Going to be doing a lot of kettle work for my glutes... Yay lol
 
Imo you need to stop maxing out on DL and start using weights you can get 3-4 reps with (with good form, not brokin just to get them up). you need to REALLY start workin all of the smaller muscle in your back, your whole posterior chain is weak and needs to be adressed.

You missing them all the time is telling your body and head your not gonna make it and thus making you second guess and talk yourself out of the lift even before you get to the bar... Who ever is training you should know better. PLn isn't always about heavy weight, fix the problem now (posterior chain) before you break, cuz when you do it will be bad.

This is jmo from the outside lookin in.
 
usealittle said:
Imo you need to stop maxing out on DL and start using weights you can get 3-4 reps with. You missing them all the time is telling your body and head your not gonna make it and thus making you second guess and talk yourself out of the lift even before you get to the bar... Who ever is training you should know better.

This is jmo from the outside lookin in.
Click to expand...

When's the last time I missed a deadlift ? Curious
 
Who knows, like I said I'm on the outside lookin in... I can only comment on what I see. You saying the problem is only your glutes (which I know is wrong) when from that miss I can see upper back a rounding which is a Deficiency, It's okay to start rounded and flatten as you go but you never want to start flat and round as you go up that shows weakness...

Not get in a pissing match with you just trying to help you out. When it comes to the deadlifts pulling what I've pulled at my height and my bodyweight I'm pretty sure I think I know what I'm talking about.
 
If I was traning you I would not have you do anything less then good form 4 reps for at least three months... At the end of that time your deadlifts will have improved of course with fixing other problems also
 
usealittle said:
Who knows, like I said I'm on the outside lookin in... I can only comment on what I see. You saying the problem is only your glutes (which I know is wrong) when from that miss I can see upper back a rounding which is a Deficiency, It's okay to start rounded and flatten as you go but you never want to start flat and round as you go up that shows weakness...

Not get in a pissing match with you just trying to help you out. When it comes to the deadlifts pulling what I've pulled at my height and my bodyweight I'm pretty sure I think I know what I'm talking about.
Click to expand...

We already know the rounding is a weakness remember pointed that out as a weakness and have been addressing it
The lift was in our opinion failed because I couldn't fire through my glutes so I got it up but couldn't bring the hips through to lock it out
This was my first deadlift fail in months
Plenty of things to tweak no lie there
 
kBrown said:
We already know the rounding is a weakness remember pointed that out as a weakness and have been addressing it
The lift was in our opinion failed because I couldn't fire through my glutes so I got it up but couldn't bring the hips through to lock it out
This was my first deadlift fail in months
Plenty of things to tweak no lie there
Click to expand...

The point still remains that I think the deadlifts should be easier than harder for you for a while so you can get a custom and comfortable with it always lifting hard and heavy will make you second-guess which will make you miss lifts
 
usealittle said:
The point still remains that I think the deadlifts should be easier than harder for you for a while so you can get a custom and comfortable with it always lifting hard and heavy will make you second-guess which will make you miss lifts
Click to expand...

Won't disagree with that
I do most my rep work after my heavy

Training in a competitive environment sometimes I like to train with the other team members and hit those maxes and have fun
I should have stopped at my 525 pull but didn't
Oh well :) I had fun
 
I understand the competitive environment but trying to keep up with everyone else could soon leave you behind everyone else.

I can see that sometimes doing what's right for you is a hard thing but I think that you should resist that and do what's best for your body to get what you want to be.... Again, just Tryin to help man.
 
Chest day, didn't make it through the injury in the area connecting my pec and delt is still injured
More time off, nothing heavy until next Thursday and I will see how I feel
Did some accessory work and felt the urge for a pic
Progress ??? I think so

Invalid Link Removed
 
Am no longer with Orbit Nutrtion.
 
liftandswim said:
Why? If you don't mind me asking.
Click to expand...

No clue, I submitted my monthly rep report and was told "reps were cut due to the PH ban"
not sure if all reps were cut or if only certain ones. To be honest my focus is primarily my training and competitions, a company that appreciates that will come around.
Currently holding the 14th highest bench in the nation in my weight class, I am focusing on climbing those rankings and eventually the right company will come along.
 
[video=youtube_share;yttNd27D4C8]http://youtu.be/yttNd27D4C8[/video]

Managed to hit some speed work today without much issue, felt good and fast
Hoping to get back to my program next Thursday, hopefully I'm healed up.

The DB work went well through in the bands to add some resistance and then of course got some triceps and back work in
 
Okay, first let's get this out the way. I needed to lift tonight... Period. My pec / delt tie in is still very aggravated. I decided to use a two board to lessen the stretch (shortening the rom) and to lift heavy with the multiply sling shot, really today was a massive overload day so there will be nothing even remotely heavy Sunday.

Perhaps I will restart my training cycle that I began once my pec heals. Makes me so frustrated to have to work around an injury and the added risk of lifting heavy loads... Yes the heavy should have been avoided but damnit I needed it today so I took it slow and pushed the envelope within the safety net of the sling and board

However you cut it it was a great lift. Before my last competition I got 590 off the chest with the sling. Today I got 610 off the two board.... Improvement ? Hard to say. Shorter Rom yes but also less pop off the chest due to that fact with the sling. So who knows, I'm happy with the lift.

[video=youtube_share;ZZMAIaYdWc4]http://youtu.be/ZZMAIaYdWc4[/video]
 
I feel you on the nagging pec stuff man. With the weights you're moving raw you could do everything right and still have stuff pop off.

I think you're on the right track with boards and sling. When mine bugs me I move my grip in to a thumb from the slicks. Right up against the slicks I get a pec contraction at the top, but if you play with It a little you should find something that allows you to keep training and not strain the area. Also 610 is serious weight!
 
Missed so much here... It seems I was unsubscribed from several logs.
 
Took it easy today worked up to a quick 3 rep on the 3 board with super heavy bands, probably 300lbs of band tension.... Not sure and don't care
After I did some Dumbbells reps just for blood work and then some push-ups and back. Didn't push it hard, especially after my brutally heavy training session Thursday.
Still waiting on the chest to heal up... Very frustrating

[video=youtube_share;GKZMsH8AD30]http://youtu.be/GKZMsH8AD30[/video]
 
I find it very annoying when you try a product and when said product is not good, or as good as led to believe, the source’s response is “well no one else complained.” Well, that certainly doesn’t mean the product is good!
1) People buy products all the time, decide they are junk, dust it off as a loss and go to a competing source. This is so well known, companies bank on it with the “30 day guarantee.”
2) Stacking… Many people stack a multitude of products. Making it hard to tell the efficacy of one product over another. You could be using ‘xyz’ supplement and it be a sugar pill but you falsely assume it’s good because you are hitting PRs… sure your hitting PRs because your diet, training, and other supplements are good not necessarily the ‘xyz’ supplement.
3) Always possible people just want free stuff? So they get it, hope for the best, figure it can’t hurt and give a raving review.
Be careful what supplements you take, and try to ascertain what performance advantage you get from them, if any.
Start with a baseline… add something, notice a difference? Don’t start from a baseline and add four things, costing you $200/month and you have no clue what is working and what isn’t.
 
kBrown said:
I find it very annoying when you try a product and when said product is not good, or as good as led to believe, the source's response is "well no one else complained." Well, that certainly doesn't mean the product is good! 1) People buy products all the time, decide they are junk, dust it off as a loss and go to a competing source. This is so well known, companies bank on it with the "30 day guarantee." 2) Stacking... Many people stack a multitude of products. Making it hard to tell the efficacy of one product over another. You could be using 'xyz' supplement and it be a sugar pill but you falsely assume it's good because you are hitting PRs... sure your hitting PRs because your diet, training, and other supplements are good not necessarily the 'xyz' supplement. 3) Always possible people just want free stuff? So they get it, hope for the best, figure it can't hurt and give a raving review. Be careful what supplements you take, and try to ascertain what performance advantage you get from them, if any. Start with a baseline... add something, notice a difference? Don't start from a baseline and add four things, costing you $200/month and you have no clue what is working and what isn't.
Click to expand...
Amen Brother!! So true...

Hope the healing process is working out on that pec tear. Good luck.
 
Sh1t if I had $200 a month to spend on supps I'd be one happy mother****er, also I'd just spend it on gear lol.
 
As long as you focus solely on what you are good at, your results will always be inferior to what you could achieve by practicing what you're bad at.
Isolate your weaknesses, fix them, build new muscle, and grow bitch
Things for me to improve and focus on in February: Weighted hypers, Floor Press, Front Squats

Whats yours?
 
Overload day at an Animal ABC
Had a blast and got 600lbs with a bicep injury this is a 10lbs PR with the sling

[video=youtube_share;ZJ4-ycorOYw]http://youtu.be/ZJ4-ycorOYw[/video]
 
Back from Chicago, had a fancy trip with the girlfriend. Unfortunately my diet and whatnot was very much lacking during that trip and I can definitely feel and see a difference. Very happy to be back home and back on the meal plan.

I really can't stress to people enough how much proper diet, solid supplements, and good rest play a huge role in training.

Today was a GOOD day, but it was hard fought for it--and it should not have been. I moved my bench for ten up 15lbs and it was a bit of a struggle. The ultimate goal this training cycle (4-5 more weeks) is to have a 405lbs bench for 10 reps after doing my speed work.

Attached is the video from today's lifts

[video=youtube_share;riIYR-IoZr8]http://youtu.be/riIYR-IoZr8[/video]

Hit that Pump Juice Extreme today pretty hard, it kept me going through this session!
 
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