***TheBigMastodon's Killer Russian Bench Routine Journal***

TheBigMastodon · 11-06-2005, 04:37 PM

I will be following Kyle's Killer Russian Bench Routine for the next 4 weeks to get my bench back up to where it was before football started this season. I will be starting this on Nov. 7, stay tuned!

Starting Stats:

16 years old
5'11''
150lbs
Bench 1RM - 175
Squat 1RM - 315
Deadlift 1RM - 305

Goals:

Weight - 160
Bench 1RM - 195
Squat 1RM - 330
Deadlift 1RM - 320

The Routine:

Week 1

Monday
Wed.
Friday

Bench 70% 3x8
Bench 75% 3x8
Bench 80% 3x8

Incline 70% 3x8
Incline 75% 3x8
Incline 80% 3x8

Deadlift 70% 3x5
Bench and Incline 4x12 (50%)
Deadlift 75% 3x5

**All days Squat x5-4-3

Week 2

Monday
Wed
Friday

Bench 75% 4x6
Bench 80% 4x6
Bench 85% 4x6

Incline 75% 4x6
Incline 80% 4x6
Incline 85% 4x6

Deadlift 75% 3x5
Deadlift 80% 3x5
Deadlift 80% 3x5

**All days Squat x5-4-3

Week 3

Monday
Wed.
Friday

Bench 5(70%)4(75%)3(80%)2(85%)1(90%)
Bench
5(75%)4(80%)3(85%)2(90%)1(95%)
Bench
5(80%)4(85%)3(90%)2(95%)1(100%)

Incline (same as bench)
Incline (same as bench)
Incline (same as bench)

Deadlift 5-4-3-2
Bench and Incline 4x6 (50%)
Deadlift 5-4-3-2

**Monday/Friday Squat x5-4-3

Week 4

Monday
Wed.
Friday

Bench
5(75%)4(80%)3(85%)2(90%)1(95%)
Bench
5(80%)4(85%)3(90%)2(95%)1(100%)
Bench
5(85%)4(90%)3(95%)2(100%)1-Max

Incline (Same ad Bench)
Incline (Same as Bench)
Incline (Same as Bench)

Deadlift 5-4-3-2-1
Deadlift 5-4-3-2-1
Deadlift 5-4-3-2-1

**Monday/Friday Squat x5-4-3

The Diet:

Coming soon.

Supplements:

ON's 100% Whey
GNC Mega Man Multivitamin
Rexall Fish Oil Caps

LaggingBiceps · 11-06-2005, 05:05 PM

Cool, I'll follow this. You should easily gain that 20 lbs. on your bench.

Good Luck!

TheBigMastodon · 11-06-2005, 05:09 PM

Quote:

Originally Posted by LaggingBiceps

Cool, I'll follow this. You should easily gain that 20 lbs. on your bench.

Good Luck!

Thanks man. I'v read numerous logs for this program saw nothing but good results.

-TBM

TheBigMastodon · 11-07-2005, 08:45 PM

WEEK 1 DAY 1

Weight: 151lbs

Workout Time: 42 minutes

Flat BB bench
125x8
125x8
125x8

BABYSHIT!

Incline BB Bench
115x8
115x8
115x8

BABYSHIT!

Deadlift
215x5
215x5
215x5

Easy

Squat
185x5
225x4
245x3

Easy

Today was pretty easy as expected, although I felt I could have gone higher on squats. I'm used to the rep number being used so it wasn't too bad. I felt a pretty good pump in the gym today that I'm not used to on bench days. Wednesday is going to be interesting with that speed bench.

TheBigMastodon · 11-07-2005, 11:27 PM

Comments are always welcomed.

LaggingBiceps · 11-07-2005, 11:29 PM

ok, I'm just looking at the bench now. Didn't it say 70%-75%-80%, because you did 125 lbs. for all sets

TheBigMastodon · 11-07-2005, 11:39 PM

Quote:

Originally Posted by LaggingBiceps

ok, I'm just looking at the bench now. Didn't it say 70%-75%-80%, because you did 125 lbs. for all sets

You are supposed to do 70% for the first day then 75% for the second. It is set up kind of weird and I didnt understand it at first, but I read other people's journals and realized how it was set up. Just look at it over and you will figure it out.

-TBM

LaggingBiceps · 11-07-2005, 11:40 PM

Ok, I understand this now. And your only supposed to be doing Bench-Squat-Deadlift? Can't you add some secondary exercises like Lunges, Rows, Shoulder Presses etc etc??

TheBigMastodon · 11-07-2005, 11:50 PM

Quote:

Originally Posted by LaggingBiceps

Ok, I understand this now. And your only supposed to be doing Bench-Squat-Deadlift? Can't you add some secondary exercises like Lunges, Rows, Shoulder Presses etc etc??

You could add whatever you want but its a matter of will you be able to. The only thing I'm adding is some ab and bicep work on Tuesdays and Thursdays. I would leave anything involving chest, triceps, legs or back alone as they will be getting worked plenty. This routine gets VERY hard and doing anything more than required could affect your gains negatively or possibly lead to overtraining. If you were to add anything I would add it on an off day and not a workout day.

-TBM

LaggingBiceps · 11-07-2005, 11:52 PM

If I were you, I would add a few sets of lunges or legg press. And a few sets of Barbell Rows and Shoulder Presses. Once I was at a plateu on my bench, not on the lockout because I have good triceps, but my back and shoulders were very weak. Doing some sets of these will also help bring up your bench.

TheBigMastodon · 11-07-2005, 11:59 PM

Quote:

Originally Posted by LaggingBiceps

If I were you, I would add a few sets of lunges or legg press. And a few sets of Barbell Rows and Shoulder Presses. Once I was at a plateu on my bench, not on the lockout because I have good triceps, but my back and shoulders were very weak. Doing some sets of these will also help bring up your bench.

I'm going to leave legs the way they are. Squatting 3x a week will be quite enough. I will add lat and shoulder work on off days accordingly if I feel up to it and aren't too sore.

-TBM

TheBigMastodon · 11-08-2005, 09:51 PM

Secondary Workout

Weight: 152lbs(+1)

Workout time: 37 minutes

Back

BB Rows - 70x8, 70x8, 70x8
Pullups - BWx8
Lat Pulldown - 170x8, 170x8, 170x8

Bicep Superset

BB Curls - 70x6, 70x6
Incline Curls - 25x6, 25x6
Alt. DB Curls - 25x6, 25x6

Today I just did some light back and bicep work. Overall it was pretty easy. Tomorrow's speed bench with the added 5% is going to be interesting.

TheBigMastodon · 11-09-2005, 09:11 PM

WEEK 1 DAY 2

Weight: 153(+1)

Workout Time: 55 minutes

Flat Bench
130x8
130x8
130x8

Normal, Last set was kind of tough.

Incline Bench
120x8
120x8
120x8

HARD, Last set was very difficult.

Flat Bench
90x12
90x12
90x12
90x12

Normal, Arms felt like jelly when I was done though.

Incline Bench
80x12
80x12
80x12
80x12

All-Pro, This was hard.

Squats
200x5
245x4
275x3

Normal

Today was a good indication of what to expect from this routine. I am not used to this many sets and I became very fatigued towards the end. I still completed every rep without assistance so I'm proud about that. Squats felt good today and I feel like I found a good weight to work off of.

TheBigMastodon · 11-15-2005, 10:05 PM

WEEK 1 DAY 3

Weight: 154(+1)

Workout Time: 51 minutes

Flat Bench
135x8
135x8
135x8

HARD

Incline Bench
125x8
125x8
125x8

HARD

Deadlift
225x5
235x5
245x5

Normal

Squats
225x5
260x4
280x3

Normal

Today I felt kind of fatigued. Bench was hard today, especially Incline. Squats felt good. I felt I could have hone higher on deadlift.

TheBigMastodon · 11-15-2005, 10:12 PM

WEEK 2 DAY 1

Weight: 155(+1)

Workout Time: 58 minutes

Flat Bench
140x6
140x6
140x6
140x6

BABYSHIT!

Incline Bench
130x6
130x6
130x6
130x6

BABYSHIT!

Deadlift
245x5
245x5
245x5

Normal

Squats
275x5
285x4
295x3

Fun

Today felt great. I know already know I have gotten stronger! The flat and incline were both easy today. I am consistently adding to my squat everyweek. I felt I could have done more on deadlift and I think I'll add a good amount of weight on them next week.

TheBigMastodon · 11-15-2005, 10:17 PM

My squats have been going up like crazy! I think by the start of next week I'll finally be repping 3 plates!

-TBM

Hybrid · 11-15-2005, 10:38 PM

Congrats man, those are some nice squat numbers!

TheBigMastodon · 11-16-2005, 01:16 AM

Quote:

Originally Posted by Hybrid

Congrats man, those are some nice squat numbers!

Thanks. I know compared to a lot of people its nothing but its amazing how far I'v came. My goal is to break my school record of 500lbs. I got 2 years, I think I can come close.

-TBM

~~2Ripped4U~~ · 11-16-2005, 02:03 AM

nice looking workout

TheBigMastodon · 11-17-2005, 09:49 PM

WEEK 2 DAY 1

Weight: 156(+1)

Workout Time: 51 minutes

Flat Bench
145x6
145x6
145x6
145x6

HARD

Incline Bench
135x6
135x6
135x5
135x5

HARD

Deadlift
275x5
275x5
275x5

HARD

As you can probably tell, today was HARD. I was kinda sluggish today. I didnt squat because I was running short on time and I had something to do. I am happy with my deadlift today as its up 30 pounds from Monday.

11-06-2005, 04:37 PM	#1
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 6	*TheBigMastodon's Killer Russian Bench Routine Journal* I will be following Kyle's Killer Russian Bench Routine for the next 4 weeks to get my bench back up to where it was before football started this season. I will be starting this on Nov. 7, stay tuned! Starting Stats: 16 years old 5'11'' 150lbs Bench 1RM - 175 Squat 1RM - 315 Deadlift 1RM - 305 Goals: Weight - 160 Bench 1RM - 195 Squat 1RM - 330 Deadlift 1RM - 320 The Routine: Week 1 Monday Wed. Friday Bench 70% 3x8 Bench 75% 3x8 Bench 80% 3x8 Incline 70% 3x8 Incline 75% 3x8 Incline 80% 3x8 Deadlift 70% 3x5 Bench and Incline 4x12 (50%) Deadlift 75% 3x5 All days Squat x5-4-3 Week 2 Monday Wed Friday Bench 75% 4x6 Bench 80% 4x6 Bench 85% 4x6 Incline 75% 4x6 Incline 80% 4x6 Incline 85% 4x6 Deadlift 75% 3x5 Deadlift 80% 3x5 Deadlift 80% 3x5 All days Squat x5-4-3 Week 3 Monday Wed. Friday Bench 5(70%)4(75%)3(80%)2(85%)1(90%) Bench 5(75%)4(80%)3(85%)2(90%)1(95%) Bench 5(80%)4(85%)3(90%)2(95%)1(100%) Incline (same as bench) Incline (same as bench) Incline (same as bench) Deadlift 5-4-3-2 Bench and Incline 4x6 (50%) Deadlift 5-4-3-2 Monday/Friday Squat x5-4-3 Week 4 Monday Wed. Friday Bench 5(75%)4(80%)3(85%)2(90%)1(95%) Bench 5(80%)4(85%)3(90%)2(95%)1(100%) Bench 5(85%)4(90%)3(95%)2(100%)1-Max Incline (Same ad Bench) Incline (Same as Bench) Incline (Same as Bench) Deadlift 5-4-3-2-1 Deadlift 5-4-3-2-1 Deadlift 5-4-3-2-1 Monday/Friday Squat x5-4-3 The Diet: Coming soon. Supplements: ON's 100% Whey GNC Mega Man Multivitamin Rexall Fish Oil Caps __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742 Last edited by TheBigMastodon : 11-06-2005 at 05:14 PM.

11-07-2005, 08:45 PM	#4
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 6	WEEK 1 DAY 1 Weight: 151lbs Workout Time: 42 minutes Flat BB bench 125x8 125x8 125x8 BABYSHIT! Incline BB Bench 115x8 115x8 115x8 BABYSHIT! Deadlift 215x5 215x5 215x5 Easy Squat 185x5 225x4 245x3 Easy Today was pretty easy as expected, although I felt I could have gone higher on squats. I'm used to the rep number being used so it wasn't too bad. I felt a pretty good pump in the gym today that I'm not used to on bench days. Wednesday is going to be interesting with that speed bench. __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742 Last edited by TheBigMastodon : 11-07-2005 at 09:16 PM.

11-07-2005, 11:27 PM	#5
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 6	Comments are always welcomed. __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-08-2005, 09:51 PM	#12
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 6	Secondary Workout Weight: 152lbs(+1) Workout time: 37 minutes Back BB Rows - 70x8, 70x8, 70x8 Pullups - BWx8 Lat Pulldown - 170x8, 170x8, 170x8 Bicep Superset BB Curls - 70x6, 70x6 Incline Curls - 25x6, 25x6 Alt. DB Curls - 25x6, 25x6 Today I just did some light back and bicep work. Overall it was pretty easy. Tomorrow's speed bench with the added 5% is going to be interesting. __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-09-2005, 09:11 PM	#13
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 6	WEEK 1 DAY 2 Weight: 153(+1) Workout Time: 55 minutes Flat Bench 130x8 130x8 130x8 Normal, Last set was kind of tough. Incline Bench 120x8 120x8 120x8 HARD, Last set was very difficult. Flat Bench 90x12 90x12 90x12 90x12 Normal, Arms felt like jelly when I was done though. Incline Bench 80x12 80x12 80x12 80x12 All-Pro, This was hard. Squats 200x5 245x4 275x3 Normal Today was a good indication of what to expect from this routine. I am not used to this many sets and I became very fatigued towards the end. I still completed every rep without assistance so I'm proud about that. Squats felt good today and I feel like I found a good weight to work off of. __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-06-2005, 05:05 PM	#2
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	Cool, I'll follow this. You should easily gain that 20 lbs. on your bench. Good Luck!

11-07-2005, 11:29 PM	#6
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	ok, I'm just looking at the bench now. Didn't it say 70%-75%-80%, because you did 125 lbs. for all sets

11-07-2005, 11:40 PM	#8
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	Ok, I understand this now. And your only supposed to be doing Bench-Squat-Deadlift? Can't you add some secondary exercises like Lunges, Rows, Shoulder Presses etc etc??

11-07-2005, 11:52 PM	#10
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	If I were you, I would add a few sets of lunges or legg press. And a few sets of Barbell Rows and Shoulder Presses. Once I was at a plateu on my bench, not on the lockout because I have good triceps, but my back and shoulders were very weak. Doing some sets of these will also help bring up your bench.

11-15-2005, 10:05 PM	#14
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 6	WEEK 1 DAY 3 Weight: 154(+1) Workout Time: 51 minutes Flat Bench 135x8 135x8 135x8 HARD Incline Bench 125x8 125x8 125x8 HARD Deadlift 225x5 235x5 245x5 Normal Squats 225x5 260x4 280x3 Normal Today I felt kind of fatigued. Bench was hard today, especially Incline. Squats felt good. I felt I could have hone higher on deadlift. __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-15-2005, 10:12 PM	#15
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 6	WEEK 2 DAY 1 Weight: 155(+1) Workout Time: 58 minutes Flat Bench 140x6 140x6 140x6 140x6 BABYSHIT! Incline Bench 130x6 130x6 130x6 130x6 BABYSHIT! Deadlift 245x5 245x5 245x5 Normal Squats 275x5 285x4 295x3 Fun Today felt great. I know already know I have gotten stronger! The flat and incline were both easy today. I am consistently adding to my squat everyweek. I felt I could have done more on deadlift and I think I'll add a good amount of weight on them next week. __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-15-2005, 10:17 PM	#16
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 6	My squats have been going up like crazy! I think by the start of next week I'll finally be repping 3 plates! -TBM __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-15-2005, 10:38 PM	#17
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 14	Congrats man, those are some nice squat numbers! __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

11-16-2005, 02:03 AM	#19
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	nice looking workout

11-17-2005, 09:49 PM	#20
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 6	WEEK 2 DAY 1 Weight: 156(+1) Workout Time: 51 minutes Flat Bench 145x6 145x6 145x6 145x6 HARD Incline Bench 135x6 135x6 135x5 135x5 HARD Deadlift 275x5 275x5 275x5 HARD As you can probably tell, today was HARD. I was kinda sluggish today. I didnt squat because I was running short on time and I had something to do. I am happy with my deadlift today as its up 30 pounds from Monday. __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742