Bench Polkov 2014 or "How to die from too much volume"

Starting a new cycle this week so time to get a log started here too.

I run my own modified versions of Fedorenko's cycle, this one will be a 7 week cycle with high intensity and volume squats for the first 4 weeks and generally high bench volume throughout. Deadlifts are being kept lowish volume while I go hard on the squat.

I always run my bench with an inflated max and I'm doing the same with squats for this cycle too as my last comp results were awful due to a retarded weight cut. I'm currently a bit over-weight but I don't intend to compete for 4-6 months so I'll hopefully be able to do a slow cut while still gaining strength.

As far as goals go...

[li]October 2014 - Equipped bench comp: +250kg and new Australian record[/li]
[li]December 2014 - IPF Oceania and Asian Champs - bench only: +196kg and new Australian record[/li]
[li]April 2015 - Australian Raw Nationals - full power: +700kg total or death[/li]
[li]June 2015 - IPF Raw Worlds - full power: +200kg bench and bench medal, +700kg total and try not to embarrass myself too much[/li]

Monday

Bench Press
5x1x100kg
4x1x120kg
3x2x140kg
5x3x160kg
Was tired after a long weekend so this all kind of sucked.

Pendlay Rows
5 sets

DB Flies
3 sets
-ss-
DB Tricep Extensions
3 sets

Ran out of time and energy for squats so postponed them til my next session.



Wednesday

Bench Press
5x1x100kg
4x1x120kg
3x2x155kg
2x1x175kg
2x1x180kg
2x2x175kg
3x3x165kg
Pushed a 180 double to see how it felt but it was too slow to want to repeat. Had a massage today which loosened up my left shoulder pretty well and made this the first session in a long time without rotator cuff pain.


Squats
5x1x100kg
4x1x130kg
3x1x155kg
3x1x175kg
2x1x185kg
2x1x195kg
2x4x200kg
4x2x180kg
Ouch, ouch, ouch, ouch. Slow and hard squatting.

Lat Pulldown
3 sets
-ss-
Tricep Pulldown
3 sets