Brogo Benches Bodyweight, But Bellicose Bandicoots Brandish Bronze Battleaxes Bravely

[Stronkey Kong]

I'll be continuing on the path to a body weight bench press.

Bench Goal 1: Be methodical

 

Last challenge I switched up my program three times trying to manage recovery, and realized I was just biting more than I could chew and decided to back off and retrain my base.

 

So... I'll be doing Starting Strength from the near beginning.

 

For this goal I have to stick to the plan: (spoilered cuz long and complicated)

 

Spoiler

 

1) Start Protocol:

 

Here are my starting weights, sets, and reps for all lifts, though Press, and Power Cleans have not been added. I'll add those in to alternate between bench and deadlifts after the first deload to allow extra recovery. I'm debating whether to alternate front squats or high bars with low bar down the road for a similar reasons to help on squat. I'll probably make a decision their by the

 

Squat: 135# 5x5

Bench: 105# 5x5

Deadlift: 185# 1x5

Press: 65# 5x5

Power Clean: 95# 5x5

 

My next workout will be:

 

Squat: 155# 5x5

Bench: 120# 5x5

Deadlift: 205# 5x5

 

2) Progression Protocol.

 

For each successful 5x5 workout, I will increase, by set weights depending on which deload phase, the number of deloads I've done previously. The goal being to maintain a linear progression throughout the program.

 

                     Phase 0         Phase 1        Phase 2

Squat:            +10                   +5               +2.5

Bench:             +5                   +5               +2.5

Deadlift:         +10                   +10             +5

Press:              +5                  +2.5             +1.25

Power Clean:   +5                  +2.5             +1.25

 

For now all my workouts are squat, bench, and deadlift (SBD). And when time permits I throw in an assistance lift or two. This is to get my big three up by taking advantage of LP.

 

3) Follow Deload protocol

 

I will deload and graduate between phases when I have not achieved 5x5 two workouts in a row.

 

Deloads will be 10-15%.

 

Bench Deload: After first, alternate workouts between Bench and Strict Press while maintaining 5x5 and 5 lbs increases.

 

Deadlift Deload: After first, alternate workout between Deadlift and Power Clean while maintining 5x5 and 10 lbs increases.

 

Squat Deload(?): After first, alternate workout between Low Bar and High bar squat, maintain 5x5 and 10 lbs increases.

 

Proceed through Deload phases with decreasing weights.

 

After Phase 2, deload 10-15% and reduce sets x reps to 3x5

 

4) Recovery Protocol

 

a. Only add workouts to compensate for anticipated appointments or circumstances that make it impossible to get to the gym.

 

b. Never lift more than four days in one week.

 

c. Never lift for more than two consecutive days.

 

d. In the event of obvious, and ongoing physical limitations to my normal activities:

     1. If the limitation is limited to one part of the body deload 10% on lifts that affect that part of the body.

     2. If the limitation is systemic, drop assistance work, deload all lifts 10%.

     3. Consider an increase of fluids, calories, and protein.

     4. Add additional recovery and warmup work as appropriate.

 

e. In the event of injuries, drop all lifts affecting the injured body part until the injury has healed. Take appropriate action to help recover the injury. Deload lifts affect the injured body part a minimum of 10%.

 

f. Get 8 hours of sleep every night (or at least on average).

 

g. Maintain good hydration levels.

 

5) Graduation protocol

 

Follow the program until a stall during phase 2 on the 3x5 program is reached. Afterward program the lift in a 5/3/1 cycle.

 

When all lifts have graduated, deload, and begin an intermediate program.

 

6) Abort protocol

 

Only quit this program if any problems persist despite following the recovery protocol.

 

 

 

A bit wordy because I need to lay down specifics for myself and things I can check off to make sure I've done all I can.

 

tl;dr

 

Stick to the program until you've gotten all you can get from it.

1) Don't take big unnecessary jumps on lifts

2) Try to maintain LP as long as possible by decreasing weight increases

3) Put recovery first

4) Don't jump into an intermediate program when I get bored.

 

Sidequest: Buy or make fractional plates/weights.

 

Grading: ... ? Just stick to the plan pass/fail. I doubt I'll encounter any big challenges this first month, so there are not really any excuses.

 

Bench Goal 2: Be Consistent

 

Maintain 2-3 weekly workouts. Track workouts using fitnotes.

 

Sidequest: I've dusted off my battle log recently. I'll be posting all my workouts their. I want to get back to maintaining it so I have records not tied to challenge threads which are basically like toilet paper: use then flush.

 

Grading: 12 workouts = A, 8 = D, <8 = F

Goal 3, Track nutrition

 

I need to get back to logging on MFP. Every day. Tracking macros.

 

Grading: Percent of days tracked, usual scale. >90 A, <60 F

 

Goal 4, Track weight and waistline first thing every morning.

 

Measure each once a week.

 

Grading: Same as nutrition.

 

Sidequest: Identify the monthly trends

 

Once I have all this data tracked I want to make sure I assess it and make sense of it at the end of the month in some kind of report. It would be good to observe when my weight spikes or decreases, and see if it's affecting my lifting.

LUYL:

Job Hunt: I need more money so I'm going to start looking around. So one application a week sounds good. I also want to explore within Amazon, where I currently work, for pathways into other departments/advancement. 5pts total.

 

****************************************************

 

Weekly Measurements:

 

Week              Weight               Waist          Avg_Cals        Avg_Pro      Bench        

0                       273.6                 39.5"               --                    --          120 (5x5)

1                       273.3                 39.0"             2900               189        130 (5x5)

2                       272.6                 41.0"             3182               189        140 (5x5)

3                       270.1                 39.25"           3209               189        150 (5x5)

[Tanktimus the Encourager]

Following along again.

[SevenofSeven]

Might have to drop in and see how this turns out! BW Bench, truly an inspiring goal, (I just wish I didn't weigh so much).

[AugustaAdaByron]

As the title clearly indicates , I'll be continuing on the path to a body weight bench press.

Goal 1, starting strength re boot.

Goal 2, food log

Goal 3, ?

LUYL: job hunt

 

I like the template of your challenge, it feels familiar!

 

Stalking, of course...

[wildross]

Good luck!

[Stronkey Kong]

Challenge goals updated with unscrupulous amounts of detail.

[NatetheStrong]

How much do you need to gain to get to a bodyweight bench?

[Stronkey Kong]

My best bench ever was 235#. I currently weigh 275#.

 

I'm betting I lose 20-30 lbs body weight, and my bench catches up to it as it falls in the 250-260 range sometime this year.

 

If I don't royally fuck this all up of course.

[Maia]

Good luck!

[DJtrippyT]

Omg that title

When do we see more BrogoArt?

[elvenengineer]

The title is brilliant. I also like your goals

 

Any more thoughts on using WordPress or something to get the art thing going? Or am I being nosy? Feel free to ignore, just curious.

[Rookiebeotch]

Make it happen Brogo. Don't make me come over there and bench your bodyweight for you.

[raptron]

o/

[Stronkey Kong]

For accountability's sake, I added a little table to my first post to track weekly stats.

 

I'm starting with a weight of 273 lbs, and I've got 39.5" on my waistline.

 

My current bench is 120 lbs. (5x5).

 

I'll also be tracking my daily average calorie and protein intake per week.

[Stronkey Kong]

Good luck!

 

Thanks!

Omg that title

When do we see more BrogoArt?

The title is brilliant. I also like your goals

 

Any more thoughts on using WordPress or something to get the art thing going? Or am I being nosy? Feel free to ignore, just curious.

 

My mind is mostly idle at work so I have time to come up with lots of B-literations.

 

I've been playing around with my artwork, but haven't really made anything better than what I've posted before. I almost made my LUYL goal to post something on a print-on-demand site. I'm not quite there yet. I want at least three good, finished pieces.

 

Right now I'm more worried about whether or not I will be able to get the hell out of my parents' house. First because, well because. Second, once I have my own space where I have fewer interruptions and can just say fuck the living room its now a painting studio, I'll be able to devote more time to art.

 

Make it happen Brogo. Don't make me come over there and bench your bodyweight for you.

 

 

o/

\o

[Emerald_Dragonfly]

My best bench ever was 235#. I currently weigh 275#.

 

I'm betting I lose 20-30 lbs body weight, and my bench catches up to it as it falls in the 250-260 range sometime this year.

 

If I don't royally fuck this all up of course.

You won't. 

[Bullroarer Took]

My best bench ever was 235#. I currently weigh 275#.

 

I'm betting I lose 20-30 lbs body weight, and my bench catches up to it as it falls in the 250-260 range sometime this year.

 

If I don't royally fuck this all up of course.

[Stronkey Kong]

Macros for day 1

 

Calories: 2721

Pro: 153 g

Carbs: 267 g

Fat: 119 g

 

These are pretty typical as of late. I'm not gonna post every day, I'm tracking in a spreadsheet, but I'll post some weekly summaries.

[Stronkey Kong]

FitNotes Workout - Tuesday 1st March 2016

** Barbell Squat **

- 45.0 lbs x 20 reps

- 95.0 lbs x 5 reps

- 115.0 lbs x 3 reps

- 135.0 lbs x 2 reps

- 155.0 lbs x 5 reps

- 155.0 lbs x 5 reps

- 155.0 lbs x 5 reps

- 155.0 lbs x 5 reps

- 155.0 lbs x 5 reps

** Flat Barbell Bench Press **

- 45.0 lbs x 10 reps

- 65.0 lbs x 5 reps

- 95.0 lbs x 3 reps

- 115.0 lbs x 2 reps

- 125.0 lbs x 5 reps

- 125.0 lbs x 5 reps

- 125.0 lbs x 5 reps

- 125.0 lbs x 5 reps

- 125.0 lbs x 5 reps

** Deadlift **

- 195.0 lbs x 5 reps

** Cable Face Pull **

- 30.0 lbs x 10 reps

- 40.0 lbs x 10 reps

- 40.0 lbs x 10 reps

- 40.0 lbs x 10 reps

- 40.0 lbs x 10 reps

[Stronkey Kong]

Calories: 2230

Pro: 167 g

Carb: 250 g

Fat: 64 g

 

Pretty good. I had to resort to two sandwiches from the vending machines. I popped in the grocery store after my workout and it was taking way too long to find a healthy, high protein lunch that I could make in the microwave at work. Most of the Pro came from whey. 4 scoops today.

 

I was almost a pound lighter this morning than yesterday, err. Monday for those of you who don't work the night shift.

 

The workout went very well. Bench reps were awesome. My arms were tired on the last two sets, but the reps just went up no problem. I shorted my deadlift because I forgot to increase the weight over last time. I just put the weight on that I saw on fitnotes, but hadn't updated it. I'm not gonna use that as an excuse to jump 20 lbs next time, I'll just add 10.

 

And I even got bendy for a few minutes and did some yoga poses after my workout. Where the hell was that when it was actually a challenge goal?

[Tanktimus the Encourager]

Good for you. All you need now is consistency and your gains will return to you like secondary characters in a sequel. 

I feel you on night shifts leading to not knowing what day it is.

[DJtrippyT]

 

And I even got bendy for a few minutes and did some yoga poses after my workout. Where the hell was that when it was actually a challenge goal?

It was during your brief moment of glory as a Ranger. Glad to see some of it stuck

[Stronkey Kong]

Workout done today. Same old. Every thing was a success and the weights will keep moving up. Though the squats actually got a little rougher today 165#, 5x5. Was expecting that further on. Details in my battle log.

I'm also down a pound over the last two days.

Everything has been tracked so far.

And yeah, gotta stay Bendy. I've been noticing more tightness in my hips and back. Been focusing hard on that shelf and arch since i didn't the first time i brought the lifts up in a 5x5.

[Stronkey Kong]

Dbl post

[raptron]

Yoga is such a good partner to lifting and a physically strenuous job. Up, up, and up, weightsss.