Shirted bench results

[davebates]

Greetings everyone:
We are starting to get some feedback on the Shirted "bench only" training program.
Good job Warren ;D

Here is Warren Trent in his own words...

Hi Dave,



Just arrived back into Wellington from the Qualifier Bench Comp.


Followed what you had written down, but a bit rushed plane was late arriving, I got to the competition 5 minutes after weigh in closed but they were waiting for me so all good.
Opener 125kgs 3 Whites, was a long press command weight was a bit light, hard to keep stable on chest.

2nd 132.5kgs 3 whites Flew off the chest good speed Qualified for Worlds with that lift.

3rd 140kgs 3 Whites same again flew off the chest just a tad bit slower at the lockout.

Felt like I had at least 5kgs or more but really happy with the days effort and of course what has really happened with your help in the last 4 weeks.

One of the judges was at the Nationals seen me struggle with the 135 said it was a big turn around the lifts were a lot cleaner, stronger and more in control.

So once again sounds like a broken record but thanks for your time and effort and help with me and my Benching.

Because I had to make weight I dropped 5kgs in 4 and ½ weeks, over Christmas, I weighed in at 99.75kgs. I am taking the Wife out for our Anniversary dinner 21 years, it was last week but training came first, probably will not get away with it again Ha ha.


Cheers


Thanks Warren
In Strength

Warren Trent
BIGGER FASTER STRONGER

POWERHOUSE GYM
272 Taranaki Street
WELLINGTON
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[oldbull]

Hi Dave,

Thanks for posting that I was going to put up my thoughts on these last four weeks. Also a big thanks for helping me with this Bench only programme to get me ready for yesterdays comp. And for putting up with all my questions, on lack of Volume, Strength Components, Bands, Boards, Shirt Work and Assist work.

A Bit of History

3 weeks before Christmas I found out I could Qualify for the IPF 2009 Worlds Masters Bench Press Champs in April, with a Qualifier on January 17th. I am a Masters II 56 year old 100kg lifter. I have been a WSB/Hybrid lifter for 4 years and have had good success with Squat and Dead my Bench not so good with a couple of injuries along the way Rotators/Shoulder injuries have not helped. I lift in 3 Lift but this oportunity came up to lift in the Worlds so I decide to go for it.

I know a few members on here through our different forums and have watched their progress with Sheiko programmes. I also liked the way the Bench Cycles were set up. And with five weeks to get ready it was a bit of a no brainer so I contacted DB, and we sorted out a 4 week cycle up to the comp..

Competition Log

Week 4 Day 3

2009 Masters Worlds Bench Qualifier Timaru

Bench Press Warm Up
5 x 20kgs
5 x 40kgs
3 x 60kgs
3 x 80kgs

Bench Shirt 46 Fury
3 Board 1 x 100kgs
2 Board 1 x 110kgs
1 Board 1 x 117.5kgs

Competition

1st Attempt: 125kgs 3 Whites. Shirt high very long wait for press command. Bar unstable took a while to become stationary the weight was to light.

2nd Attempt: 132.5kgs 3 Whites. Shirt high with Belt, flew off chest good lockout, qualified for 2009 Worlds Master Bench.

3rd Attempt: 140kgs 3 Whites. Pulled shirt down slightly, same as 2nd attempt fast off the chest just a bit slower at lockout.

Notes:
Very pleased with this 4 week Bench cycle of 3 times per week benching. With minimal weight above 120 like Once. No Boards, Bands or Chains, I bang 140kgs with room to spare.

Like to give Big Ups to DB for this Cycle that he put together for me to get ready for this Qualifier for the Masters. A total change from my WSB style of training and thinking, and took some time to get the head around it.

From the Nationals in August

Bench

1st Attempt: 130kgs 3 whites. Shirt high and small belt. Good touch, pause and drive.

2nd Attempt: 135kgs 2 Reds 1 White . Refs said bar came down. Have since talked to a couple of refs being one myself, When an arm gives a uneven extension through the lift there is an there is a illusion of the weaker side dropping down.

3rd Attempt: 135kgs 3 Reds. Uneven extension, right shoulder, as I remember had hands even instead of left hand one finger in to stop that sort thing happening, sort of rushed the 3rd lift.

OB

[spsfw]

great lifting OB, well done

[oldbull]

Results from the Novice Bench Comp 14th March 2009
5kg up on last competition total

Bench Press
5 x 20kgs
5 x 40kgs
3 x 60kgs
3 x 80kgs
1 x 95kgs

Bench Press Shirt 44 Fury
3 Board 1 x 110kgs
2 Board 1 x 120kgs
1 Board 1 x 130kgs

Competition

1st Attempt: 137.5kgs 2 Whites 1 Red Head came up. Shirt high Bar unstable weight just a bit light.

2nd Attempt: 145kgs 2 Whites 1 Red slight uneven extension. Shirt high with Belt.

3rd Attempt: 147.5kgs 3 Reds. Pulled shirt down slightly, came fast off the chest, went back towards the head lost it.

Notes:
Used today's competition to test run the 44 which I plan to use at the worlds. The plan was opener 130kg, 2nd 137.5kg 3rd 142.5-145. But I knew 130 wasn't going to touch so opened on 137.5 lifted the head to get to touch bad move. 2nd attempt was better 145 came down good flew off the chest bar drifted back did not drive to feet. Could feel the uneven extension so went up by 2.5 for the 3rd. Good speed off the chest but setup slightly out and drove the bar back over the head lost it.

Happy with how the shirt went a couple of things to work on I get good speed off the chest but do not follow through to lock out. This creates the uneven extension the lack of acceleration through out the lift, drive towards the feet will help. May need a another session in this shirt to get to terms with it, slight change in shirt groove.

Like to give Big Ups to DB for this Cycle that he has put together for me and where it has got me so far.

OB

[erictalmant]

Awesome!

Congratulations!

[oldbull]

Mar 20, 2009 7:16:06 GMT -5 erictalmant said:

Awesome!

Congratulations!

Thanks Eric,

Hopefully things will go really well in 4 Weeks

[oldbull]

IPF 2009 Master Worlds Bench Press

Hi All,

Well where do I start I came 4th today Master 50+ 100kg Class, which I am really pleased with, I ended up with a 145kg Bench. I am a bit disappointed with how the day eventuated, total wise but it was mental more than anything else. The reffing was pretty tough a lot of people bombed, I got pretty nervous as I started warming up picked up cramping in my hamstrings as I did my heights for the Bench for lift-offs.

Warm-ups went well with stretching and salt tablets for the Cramp.

1st Attempt 140kgs
Good setup wary of cramping so did not arch to much, good descent and pause but on the way up had a uneven extension, did not use my trigger fire the right which is my weak side. Not focused enough.
2 Reds 1 White

2nd Attempt 140kgs
Re took the weight wanted to get on the board, changed the game plan with that first miss. targets were 140, 147.5, 155. Again good descent and pause this time drove hard and fired the right.
2 Whites 1 red for the head coming up side ref.

3rd Attempt 145kgs.
Good lift as above good descent, pause and lockout strong.
3 whites.

My handlers said this lift is for placing not PBs its the Masters Worlds, I put 147.5 in my competition went 145 he then changed to 142.5 I changed to 142.5kgs I had him on body weight being lighter I came in at 98.02. he then went to 145 at the last minute so we waited and I changed to 145kgs. The lot draw had me at a lower number I had to lift first because we were on the same weight. I had been lifting after him up tilll then, he got 145 but I had the lighter bodyweight.

All my handlers said the the lifts were the best they had seen me do good control smooth and plenty of power, we all know I had more in the tank but the mental part let me down, I really wanted to put in good show for all the work you have done for me and reward you with the lifts we should have got, I felt strong but mentally I let myself and you down, maybe it was the Worlds stage a International Competition. But for me to do justice for your time and effort I really have to address this, and I will.

Once again David I am very grateful for all your time and patience in helping me.

Warren Trent

[erictalmant]

Apr 20, 2009 19:20:31 GMT -5 oldbull said:

IPF 2009 Master Worlds Bench Press

Hi All,

Well where do I start I came 4th today Master 50+ 100kg Class, which I am really pleased with, I ended up with a 145kg Bench. I am a bit disappointed with how the day eventuated, total wise but it was mental more than anything else. The reffing was pretty tough a lot of people bombed, I got pretty nervous as I started warming up picked up cramping in my hamstrings as I did my heights for the Bench for lift-offs.

Warm-ups went well with stretching and salt tablets for the Cramp.

1st Attempt 140kgs
Good setup wary of cramping so did not arch to much, good descent and pause but on the way up had a uneven extension, did not use my trigger fire the right which is my weak side. Not focused enough.
2 Reds 1 White

2nd Attempt 140kgs
Re took the weight wanted to get on the board, changed the game plan with that first miss. targets were 140, 147.5, 155. Again good descent and pause this time drove hard and fired the right.
2 Whites 1 red for the head coming up side ref.

3rd Attempt 145kgs.
Good lift as above good descent, pause and lockout strong.
3 whites.

My handlers said this lift is for placing not PBs its the Masters Worlds, I put 147.5 in my competition went 145 he then changed to 142.5 I changed to 142.5kgs I had him on body weight being lighter I came in at 98.02. he then went to 145 at the last minute so we waited and I changed to 145kgs. The lot draw had me at a lower number I had to lift first because we were on the same weight. I had been lifting after him up tilll then, he got 145 but I had the lighter bodyweight.

All my handlers said the the lifts were the best they had seen me do good control smooth and plenty of power, we all know I had more in the tank but the mental part let me down, I really wanted to put in good show for all the work you have done for me and reward you with the lifts we should have got, I felt strong but mentally I let myself and you down, maybe it was the Worlds stage a International Competition. But for me to do justice for your time and effort I really have to address this, and I will.

Once again David I am very grateful for all your time and patience in helping me.

Warren Trent

You did not let anyone down, Warren! Dave and I were in our hotel room in Dallas when he was reading this, and he was very excited at how well you did! In fact, he kept me up past 11pm taking about it, and we had to be up and out of the hotel by 3:30am the following morning to make our way to the airport since our flight left around 6am.

You did an excellent job! Congratulations!

[oldbull]

Apr 24, 2009 15:46:20 GMT -5 erictalmant said:

You did not let anyone down, Warren! Dave and I were in our hotel room in Dallas when he was reading this, and he was very excited at how well you did! In fact, he kept me up past 11pm taking about it, and we had to be up and out of the hotel by 3:30am the following morning to make our way to the airport since our flight left around 6am.

You did an excellent job! Congratulations!

Thanks for that Eric, just annoyed at those little things on the day that mar a good build up.

But still pretty stoked with fourth and what Dave has done for me.