## BENCH, BURPEES and TGUs

**Moderator:** Dux

### BENCH, BURPEES and TGUs

Alright, not sure how long this will last for, but let's give it a try.

Knees are fucked so no squatting for the foreseeable future. Instead, I'm chasing deadlift and bench targets.

Targets: Short Term (2 months)/Long Term (6 months)

Deadlift - 260kg/272.5kg (600lbs)

Bench - 135kg/ 145kg

Bodyweight hovering around 90kg/198lbs

Knees are fucked so no squatting for the foreseeable future. Instead, I'm chasing deadlift and bench targets.

Targets: Short Term (2 months)/Long Term (6 months)

Deadlift - 260kg/272.5kg (600lbs)

Bench - 135kg/ 145kg

Bodyweight hovering around 90kg/198lbs

### Re: BENCH, BURPEES and TGUs

Deadlift:

60kg x 4

100kg x 4

140kg x 4

180kg x 4

220kg x 4 (belt)

Shrugs:

220kg x 6,6,6

170kg x 10

Barbell Rows:

120kg x 6,6,6,6

T-Bar Rows:

+75kg x 6,6,6,6

60kg x 4

100kg x 4

140kg x 4

180kg x 4

220kg x 4 (belt)

Shrugs:

220kg x 6,6,6

170kg x 10

Barbell Rows:

120kg x 6,6,6,6

T-Bar Rows:

+75kg x 6,6,6,6

### Re: BENCH, BURPEES and TGUs

Bench (Last rep paused):

110kg x 4,4,4,4,5

Incline Bench:

85kg x 6,6,6,6

Dips:

BW+20kg x 6,6,6,6

Incline DB Press:

36kg's x 6,6,6,6

110kg x 4,4,4,4,5

Incline Bench:

85kg x 6,6,6,6

Dips:

BW+20kg x 6,6,6,6

Incline DB Press:

36kg's x 6,6,6,6

### Re: BENCH, BURPEES and TGUs

Deficit Deadlift (With fat bar):

180kg x 2,2,2,2,2,2 (Fast!)

CGBP (Feet in air):

100kg x 2,2,2,2,2,2

Slingshot - 100kg x 10

180kg x 2,2,2,2,2,2 (Fast!)

CGBP (Feet in air):

100kg x 2,2,2,2,2,2

Slingshot - 100kg x 10

### Re: BENCH, BURPEES and TGUs

Deadlift (Thick Bar):

70kg x 1

120kg x 1

170kg x 3

205kg x 1

225kg/495lbs x 1,1,1,1,1,1,1 - RPE 9.5

Shrugs:

175kg x 10

225kg x 6,6,6

Barbell Rows:

125kg x 6,6,6,6

Having a bit of "paralysis by analysis" with my deadlift. On the one hand, I've put a lot of work into it over the last 3 months. It's feeling as strong as it ever has. Recently I've pulled a pretty fast single with 240kg, hit 220kg x 4 fatigued, 225 x 6 singles with the fat bar today, 230kg for an easy single from a deficit, and a shitload of volume with 180/190kg. I want to go for 260kg. BUT....

I've failed 260kg a couple of times in the last few months. I haven't peaked properly when I've tried it, and I've always been tired. My form with 90% of my last max (so 225 of 250), is looking the best it ever has, especially with the Eleiko.

So I want to peak and hit 260kg, but I don't know how.

The other side of me keeps telling myself to drop back to 180, 5 sets of 5, and slowly build back up. But that's probably just because I'm scared of failing 260kg again.

70kg x 1

120kg x 1

170kg x 3

205kg x 1

225kg/495lbs x 1,1,1,1,1,1,1 - RPE 9.5

Shrugs:

175kg x 10

225kg x 6,6,6

Barbell Rows:

125kg x 6,6,6,6

Having a bit of "paralysis by analysis" with my deadlift. On the one hand, I've put a lot of work into it over the last 3 months. It's feeling as strong as it ever has. Recently I've pulled a pretty fast single with 240kg, hit 220kg x 4 fatigued, 225 x 6 singles with the fat bar today, 230kg for an easy single from a deficit, and a shitload of volume with 180/190kg. I want to go for 260kg. BUT....

I've failed 260kg a couple of times in the last few months. I haven't peaked properly when I've tried it, and I've always been tired. My form with 90% of my last max (so 225 of 250), is looking the best it ever has, especially with the Eleiko.

So I want to peak and hit 260kg, but I don't know how.

The other side of me keeps telling myself to drop back to 180, 5 sets of 5, and slowly build back up. But that's probably just because I'm scared of failing 260kg again.

### Re: BENCH, BURPEES and TGUs

I've been thinking about a 240kg/530lb deficit deadlift PR today. Let's see if it pans out tonight.

### Re: BENCH, BURPEES and TGUs

Deficit Deadlift:

70kg x 3

120kg x 2

150kg x 1

170kg x 1,1

200kg x 1,1

220kg x 1

240kg x F,F

Unfortunate, but I'm not too upset. 3 weeks ago I got 230kg for an easy deficit single, and 2 days ago I pulled 6 singles with 90% on a fat bar, so my back was pretty fried. Either next week or next cycle I'll get 240 from a deficit. I failed the first attempt above my knees, so it wasn't too heavy, my back was just too fried and I couldn't lock it out.

Speed Bench (Feet in Air):

100kg x 2

100kg x 2

100kg x 2

100kg x 2

110kg x 2

T-Bar Rows:

+80kg x 6,6,6,6

70kg x 3

120kg x 2

150kg x 1

170kg x 1,1

200kg x 1,1

220kg x 1

240kg x F,F

Unfortunate, but I'm not too upset. 3 weeks ago I got 230kg for an easy deficit single, and 2 days ago I pulled 6 singles with 90% on a fat bar, so my back was pretty fried. Either next week or next cycle I'll get 240 from a deficit. I failed the first attempt above my knees, so it wasn't too heavy, my back was just too fried and I couldn't lock it out.

Speed Bench (Feet in Air):

100kg x 2

100kg x 2

100kg x 2

100kg x 2

110kg x 2

T-Bar Rows:

+80kg x 6,6,6,6

### Re: BENCH, BURPEES and TGUs

Bench:

80kg x 10

100kg x 5

120kg x 2

120kg x 3 - Rep PR

132.5kg x 1 - PR, more there.

In and out in less than ten minutes.

80kg x 10

100kg x 5

120kg x 2

120kg x 3 - Rep PR

132.5kg x 1 - PR, more there.

In and out in less than ten minutes.

### Re: BENCH, BURPEES and TGUs

Deload Week:

Deadlift: 170kg x 5,5,5

Incline Bench - 80kg x 8,8,8

Military Press - 95kg @ 90kg bw = PR

Deadlift: 170kg x 5,5,5

Incline Bench - 80kg x 8,8,8

Military Press - 95kg @ 90kg bw = PR

### Re: BENCH, BURPEES and TGUs

By the way, that's an awesome gym, mate.

### Re: BENCH, BURPEES and TGUs

Bruce Springsteen Live @ Wembley x All the Reps

### Re: BENCH, BURPEES and TGUs

Back to it.

Block One/Week One/Session One

Bench Press: (tng, paused last rep)

100kg x 8

100kg x 8

100kg x 8

100kg x 8

Incline Bench:

85kg x 8

85kg x 8

85kg x 8

85kg x 8

Weighted Dips:

+25kg x 6

+25kg x 6

+25kg x 6

+25kg x 6

DB Incline:

36kg's x 8

36kg's x 8

36kg's x 6

36kg's x 6

Tricep Extensions:

8,8,8,8

Block One/Week One/Session One

Bench Press: (tng, paused last rep)

100kg x 8

100kg x 8

100kg x 8

100kg x 8

Incline Bench:

85kg x 8

85kg x 8

85kg x 8

85kg x 8

Weighted Dips:

+25kg x 6

+25kg x 6

+25kg x 6

+25kg x 6

DB Incline:

36kg's x 8

36kg's x 8

36kg's x 6

36kg's x 6

Tricep Extensions:

8,8,8,8

### Re: BENCH, BURPEES and TGUs

Block One/Week One/Session Two

Deficit Deadlift (thick bar):

180kg x 6

180kg x 6

180kg x 6

180kg x 6

SLDL (Beltless):

130kg x 8

130kg x 8

130kg x 8

130kg x 8

Barbell Rows:

120kg x 6

120kg x 6

120kg x 6

120kg x 6

Had to run. Still got T-Bar Rows and Shrugs to do.

Deficit Deadlift (thick bar):

180kg x 6

180kg x 6

180kg x 6

180kg x 6

SLDL (Beltless):

130kg x 8

130kg x 8

130kg x 8

130kg x 8

Barbell Rows:

120kg x 6

120kg x 6

120kg x 6

120kg x 6

Had to run. Still got T-Bar Rows and Shrugs to do.

### Re: BENCH, BURPEES and TGUs

Block One/ Week One/ Session Three

Deadlift:

210kg x 2

210kg x 2

210kg x 2

210kg x 2

210kg x 2

210kg x 2

Bench: (Paused)

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

100kg x 8

T-Bar Rows:

100kg x 6

100kg x 6

100kg x 6

100kg x 6

Deadlift:

210kg x 2

210kg x 2

210kg x 2

210kg x 2

210kg x 2

210kg x 2

Bench: (Paused)

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

110kg x 2

100kg x 8

T-Bar Rows:

100kg x 6

100kg x 6

100kg x 6

100kg x 6

### Re: BENCH, BURPEES and TGUs

Block One/ Week Two/ Session One

Bench:

100kg x 8

100kg x 8

100kg x 8

100kg x 8

100kg x 8

Incline:

85kg x 6

85kg x 6

85kg x 6

85kg x 6

85kg x 6

Left it there. In the process of moving to a new apartment, no time off work, and a new role at work at the same time. Dog tired.

Bench:

100kg x 8

100kg x 8

100kg x 8

100kg x 8

100kg x 8

Incline:

85kg x 6

85kg x 6

85kg x 6

85kg x 6

85kg x 6

Left it there. In the process of moving to a new apartment, no time off work, and a new role at work at the same time. Dog tired.