Ronski's Training Log

Had my bench session clinic yesterday.

Bench Press is definitely my weakest lift and this was the one session I knew would be the hardest for me.

During the initial screening Coach Patrik identified the following items:

1. My grip was classed as medium/close
2. Reasonable posterior chain tension though very little leg drive
3. Position on chest ok
4. Unracking of the bar mainly done with shoulder movement

Grip:
So we focused on widening my grip starting with ring finger on the powerlifting knurl mark and then later in the session widening again to middle finger on the knurl. This was a really new feeling for me pressing with such a wide grip and will certainly take some getting use to

Leg Drive:
Practiced retracting my feet as far as possible with a slight external rotation in the hips (which is specific to my biomechanics) - again it felt very different though gave me tremendous tightness in hips and core while pressing

Unracking:
Coach Patrik showed me a full body technique to unrack the bar that meant I was pressing very close to the j-cups for maximum efficiency and it certainly made unracking a lot easier though this is going to take a lot of practice.

During the video assessment of each set I was working between 60 - 85kg (85kg only for a double)

His recommendation is as there is considerable technique change the first 6 weeks will be moderate at 70-85% with major focus on technique and posterior muscle firing patterns activated correctly.

It was a massively draining session despite the weights being light but wow - I learnt so much and certainly this rebuild is going to lead to much longer term success with bench press. I woke up this morning feeling super sore in lats and rhomboids.

Here is the video analysis
 
Couple of days late.. had my deadlift clinic on Wednesday.

Followed the similar format as the previous session where I did some warm up and then hit some light sets of 5 (60kg - 100kg)

After each set we had a video review. Coach Patrik identified the following items:

1. High hip start position and medium/wide stance for conventional deadlift
2. Keeps lumbar spine in a good position through the whole lift
3. Bar travels in a nice vertical path
4. Tendency to over extend lumbar spine in top position and “slack” knees also in top position.

So we worked on the following points on each set (working up to 150kg for a triple)
1. Slightly more narrow stance and externally rotate feet
2. Lower hip starting position just a tiny bit, to be able to pull with more vertical spine.
3. Try finding timing between knee and hip extension, key will be glute engagement in the top half of the lift.

After the technique session we went through some assistant work and practiced banded deadlifts at 100kg - here is the video review of that exercise

After all of this we had a wrap up and he felt initially that my squat was my strongest lift he actually made fewer adjustments to my deadlift (that surprised both of us) and he has high hopes for good progression in these lifts while I get use to the new bench technique.

Straight after this deadlift session I went for a sports massage as my hamstrings were feeling smoked as was my upper back from the previous bench session.

Took the following day off and then this morning did my bodyweight routine.

I will commence the 12 week program on Sunday! Looks like I will be squatting 3x a week and benching 3x a week - a huge increase in volume so it is going to be a big challenge. Though the first 6 weeks will be lighter as I groove my technique.

Exciting times ahead.
 
Started Day 1 of a 12 week powerlifting cycle. This is going to be fun and painful.

General Warm Up
5min Assault Bike
Shoulder, hips, glutes activations

Back Squats
Warm Up
Bar x 10 x 2
60kg x 6
80kg x 3
100kg x 3

Working sets
117.5kg x 3 x 6 (paused for a quick 2 count at the bottom) - focused on exploding up as quickly as possible. RPE at 7

Bench Press
Warm Up
Bar x 20
50kg x 10
70kg x 6


Working Sets
80kg x 6 - smooth - RPE 7
85kg x 6 x 3 - felt a bit tougher in sets 5 and 6 so RPE 8
80kg x 4 x 4 - with a quick 2 ct on the chest - this felt decent RPE 7

Accessory Work
Face Pulls 12 x 5
Banded Rows 12 x 5
Banded Y - Fly - 10 x 5

It was a fun a session and the pause back squats are certainly going to make my glutes sore.
 
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Day 2 Week 1

Today I was programmed for all three lifts - this is going to be fun.

Back Squats
Warm Up
Air Squats 10 x 2
Bar 10 x 2
60kg x 10
100kg x 5

Working Sets
112.5kg x 5
125kg x 6 - ok
125kg x 6 - ok
125kg x 6 - tough
125kg x 6 - headphones on and my best set of the day, good depth and explosive up on each rep

That felt like an RPE of 8/9 and I was overall happy with it.

Deadlift
RDL - bar x 10
70kg x 5
100kg x 5
120kg x 5
140kg x 5

Working Sets - Banded Deadlifts - Focus on really accelerating the bar against the bad
120kg x 4 - ok
120kg x 4 - smooth
120kg x 4 - again smooth
120kg x 4 - ok - glutes starting to feel smoked
120kg x 4 - ok good

Overall a light working set with the bands which is a new experience and an RPE of 6

Bench Press

Warm Up
Bar x 20
40kg x 10
50kg x 8
60kg x 5
70kg x 5

Working Sets
80kg x 5 - smooth
80kg x 5 - ok
80kg x 5 - ok
80kg x 5 - ok

Focused on getting use to the new technique and getting as tight as I could and was an RPE of 7

Accessory Work
4 x 10 - Hip Extensions
4 x 10 - Weighted Situps (20lb ball)
4 x 10 - Goblet Squats - 24kg Kettlebell

That was a long 2 hour session. It was good though as I was lifting with my coach and another powerlifter so plenty of encouragement and banter between sets.
 
Yesterday I spent doing some bodyweight stuff and mobility

Today was all about the bench

Warm Up
Crossover Symmetry Activation
Dynamic leg swings x 20

Bench Press Warm Up
Bar x 20
40kg x 10
50kg x 5
60kg x 5
70kg x 3

Working Sets
80kg x 6 - ok
80kg x 6 - ok
85kg x 4 - ok
85kg x 4 - a bit hard
85kg x 4 - same - a bit tough
85kg x 4 - smooth for the last set

Then switced to close grip (effectively my old grip width and felt super weird to be benching like this again)
70kg x 8 - smooth and fast
70kg x 8 - smooth and fast again
70kg x 8 - ok glad that was over - triceps feeling cooked

Accessory
Banded Row 5 x 12
Y-Flys - 5 x 12
Face Pulls 5 x 12

Overall a fun session.
 
Yesterday was the last session of week 1

Warm Up
Crossover Symmetry Activation
Dynamic leg swings x 20
Air Squat 2 x 10

Squats
Warm Up
Bar x 10
Bar x 8
50kg x 6
80kg x 5
100kg x 3
120kg x 2

Working Sets
137.5kg 2 x 5 - heavy doubles -it was tough and I loved it

Deadlifts
Warm Up
Bar RDL x 10
60kg x 10
100kg x 5
120kg x 5
140kg x 5

Working Sets
160kg 5x5 - this was really tough after squats, kept my focus on staying as tight as possible on every rep and it was ok

Accessory
RDL 60kg 5 x 10
Hip Extensions 4 x 10
GHD Situps 4 x 10
Goblet Squats @24kg 5 x 10

10min Assault bike cool down

Well week 1 if down and it has certainly been very different from 531 and my body is feeling the effects of all the extra volume.

Ready for Week 2
 
A public holiday in Dubai today so the gym was pretty busy this morning but also a good buzz about it.

Session 1 Week 2

Warm Up
Crossover Symmetry Activation
Dynamic Leg Swings
Hip openers
Air Squat 2 x 10

Back Squat
Warm Up
Bar x 20
Bar x 20
60kg x 8
100kg x 5

Working Sets
120kg 6 sets x 3 reps (quick 2 count at the bottom) - I enjoyed these, pysched for each set and focused on getting out the whole with max power

Bench Press

Warm Up
Bar x 20
Bar x 10
40kg x 10
60kg x 10
70kg x 6

Working Sets
82.5kg x 6 - smooth
87.5kg 3 sets x 6 reps - good battle with each set
85kg 4 x 4 - quick 2 count on the chest for each rep, felt pretty good

I was happy with how Bench went today as it was a struggle last week

Accessory Work

Banded Row 5 x 12
Banded Pec Fly 5 x 12
Banded Incline Press 5 x 12
Banded Y Fly 5 x12

Shoulders on fire after all of that.
 
Week 2 Session 2

Warm Up
Crossover Symmetry Activation
Dynamic Leg Swings
Hip openers
Air Squat 2 x 10

Back Squat

Warm Up
Bar 2 x 10
40kg x 10
60kg x 8
100kg x 6

Working Sets
115kg x 5 - good
115kg x 5 - smooth

Belt on
132.5kg x 6 - good
132.5kg x 6 - again good
132.5kg x 6 - getting a bit harder so took a 4min rest (usually 2min breaks)
132.5kg x 6 - felt good - overall RPE 7.5

Super happy with how this went as I was not super amped to be squatting for relatively heavy sixes this morning

Deadlifts

Warm up
60kg x 10
80kg x 10
100kg x 6
120kg x 6
140kg x 6

Working Sets
125kg (with blue band) - 5 x 4 - these were good and focused on really accelerating the bar with speed. RPE 6

Bench Press

Warm Up
Bar x 10
Bar x 10
40kg x 10
50kg x 8
60kg x 8

Working Sets
72.5kg 4 x 5 - technique focused on getting my position tight and pressing with intensity. RPE 6

Accessory Work
4 x 10 Back Extension
4 x 10 GHD situps
4 x 10 Goblet Squats @24kg
4 x 10 RDL @60kg

Really good session today - though legs are feeling shot now.
 
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Bench day! Have to admit it was a little hard to focus as the gym was packed and all sorts of stuff was going on (probably because Brooke Ence was training in white booty shorts :eek:)

Warm Up
Crossover Symmetry Activation
Dynamic leg swings x 20

Bench Press Warm Up
Bar x 20
40kg x 10
50kg x 10
60kg x 8
70kg x 5

Working Sets
83kg x 6 - ok
83kg x 6 - ok (RPE 7)
88kg x 4 - ok
88kg x 4 - ok
88kg x 4 - ok
88kg x 4 - smooth for the last set (RPE 7)

Then switched to close grip (effectively my old grip width and still felt super weird to be benching like this)
73kg x 8 - smooth and fast
73kg x 8 - ok
73kg x 8 - ok glad that was over - triceps feeling cooked (RPE 7.5)

Accessory
Banded Row 5 x 12
Banded Pec Flys - 5 x12
Banded Inclince Press 5 x 12
Banded Y-Flys - 5 x 12
 
Yesterday was the last session of week 2

Warm Up
Dynamic leg swings x 20
Hip Circle on - 50 wide steps, 40 sideway steps, 20 air squats
Air Squat 2 x 10

Bak Squats
Warm Up
Bar x 10
Bar x 10
60kg x 10
100kg x 5
120kg x 3

Working Sets
142.5kg 6 x 3 - heavy triples and the last two sets I had to really pysch myself up to hit them hard. Bar speed was good and I probably rate the overall set of six sets at an RPE of 8 (interestingly this particular weight had been a big sticking point for me last year so to be doing reps and sets with it felt great)

Deadlifts
Warm Up
Bar RDL x 10
60kg x 10
120kg x 5
140kg x 5

Working Sets
170kg 5x5 - super tough this week to get over the adrenaline dump from Squatting to a "medium" weight for high total reps. Was a grind for the first 3 sets and then got into the swing of it for last 2 sets for an overall RPE of 7.5

Accessory
Hip Extensions 4 x 10
GHD Situps 4 x 10
Bulgarian Split Squat 3 x 10
RDL 60kg 5 x 10

20mins of Romwod to cool down with.

It was a very demanding session and I was pretty stiff for the rest of the day though feeling a lot better this morning.

Onto week 3 which loading wise is also pretty similar in terms of total tonnes of weight to lift
 
Session 1 Week 3

Warm Up
Dynamic Leg Swings
Hip openers
Air Squat 2 x 10

Back Squat
Warm Up
Bar x 20
50kg x 10
70kg x 8
100kg x 5

Working Sets
125kg 6 x 2 (quick 2 count at the bottom) -These paused doubles felt very good today. Speed on the way up was good. Overall RPE - 6.5

Bench Press

Warm Up
Bar x 20
Bar x 10
40kg x 10
60kg x 10
70kg x 6

Working Sets
80kg x 8 - smooth - RPE 6
90kg 3 x 6 - felt good - RPE - 7.5
80kg 4 x 4 - quick 2 count on the chest for each rep, felt good RPE 7

I was happy with how Bench went today

Accessory Work

Banded Row 5 x 10
Banded Pec Fly 5 x 10
Banded Incline Press 5 x 10
Banded Y Fly 5 x10
 
Week 3 Session 2

Warm Up
Dynamic Leg Swings
Hip Circle on - wide steps, squats, lunges
Air Squat 2 x 10

Back Squat

Warm Up
Bar 2 x 10
50kg x 10
70kg x 8
100kg x 5

Working Sets
120kg x 5 - good
120kg x 5 - smooth

Belt on
137.5kg x 6 - good
137.5kg x 6 - getting a bit harder so took a 4min rest (usually 2min breaks)
137.5kg x 6 - big psych up and attacked this last set.

Overall RPE of 8

This was a real achievement for me this morning. On the 28th August I had an AMRAP on this exact weight and managed 6 reps. So effectively doing three times in less than 12 minutes was very intense and I was glad to have been able to complete it.

Deadlifts

Warm up
70kg x 10
100kg x 10
120kg x 5
140kg x 3

Working Sets
127.5kg (with blue band) - 5 x 4 - these were good and focused on really accelerating the bar with speed. RPE 7 as was feeling a bit fried from the squats

Bench Press

Warm Up
Bar x 10
Bar x 10
40kg x 10
50kg x 8
60kg x 8

Working Sets
75kg 4 x 5 - technique focused on getting my position tight and pressing with intensity. RPE 6

Accessory Work
4 x 10 Bulgarian Split Squats - bodyweight
4 x 10 Goblet Squats @24kg
4 x 10 Back Extension
4 x 10 GHD situps
 
Had a fun bench session on Wednesday

Warm Up
Crossover Symmetry Activation
Dynamic leg swings x 20

Bench Press Warm Up
Bar x 20
40kg x 10
50kg x 10
60kg x 8
70kg x 5

Working Sets
85kg x 6 - ok
85kg x 6 - ok (RPE 7)
90kg x 4 - ok
90kg x 4 - ok
90kg x 4 - ok
90kg x 4 - smooth for the last set (RPE 8) Shoulder stability improving for sure,

Then switched to close grip (effectively my old grip width)
75kg x 8 - smooth and fast
75kg x 8 - ok
75kg x 8 - ok
75kg x 8 - ok glad that was over - triceps feeling cooked (RPE 7.5)

Accessory
Banded Row 5 x 12
Banded Pec Flys - 5 x12
Banded Inclince Press 5 x 12
Banded Y-Flys - 5 x 12
 
Finished up week 3 of the cycle yesterday and I knew it would be tough.

Warm Up
Dynamic leg swings x 20
Hip Circle on - 50 wide steps, 40 sideway steps, 20 air squats
Air Squat 2 x 10

Back Squats
Warm Up
Bar x 10
Bar x 10
60kg x 10
100kg x 5
120kg x 3

Working Sets
145kg 6 x 3 - more heavy triples for an RPE of 8.5. Bar speed was decent on each set and I was pretty happy with how it went,

Deadlifts
Warm Up
Bar RDL x 10
60kg x 10
120kg x 5
140kg x 5

Working Sets
177.5kg 5x5 - super super tough this week to get through this and I was feeling weak in the first 2 sets, set 3 was ok, set 4 was good and set 5 I was just thankful to finish. RPE 9 - toughest set of work so far in this 3 weeks.

I was feeling exhausted to cut the accessory work short
Accessory
Hip Extensions 4 x 10
GHD Situps 4 x 10

10min Slow Assault Bike
15min Romwod
 
Session 1 Week 4

Warm Up
5 min Assault Bike
Hip Circle on - 50 wide steps, 20 lunges, 20 squats
Air Squat 2 x 10

Back Squat
Warm Up
Bar x 20
50kg x 10
70kg x 8
100kg x 5

Working Sets
110kg 6 x 2 (quick 2 count at the bottom) -A lighter set of pause squats after the heavy volume last week felt really good . Overall RPE - 6.5

Bench Press

Warm Up
Bar x 20
Bar x 10
40kg x 10
60kg x 10
70kg x 6

Working Sets
82.5kg x 5 - smooth - RPE 6
95kg 5 x 3 - felt really good and the heaviest working set of this cycle so far - RPE - 7.5
82.5kg 4 x 3 - quick 2 count on the chest for each rep, felt good RPE 7

Again super happy with how Bench went today

Accessory Work

Banded Row 4 x 10
Banded Pec Fly 4 x 10
Banded Incline Press 4 x 10
Banded Cuban Press 4 x10
 
Week 4 Session 2

Warm Up
5 min Assault Bike
Hip Circle on - wide steps, squats, lunges
Air Squat 2 x 10

Back Squat

Warm Up
Bar 2 x 10
60kg x 10
70kg x 5
110kg x 3

Working Sets
127.5kg x 5 - good - RPE 7


Belt on
142.5kg x 3 - good
142.5kg x 3 - good
142.5kg x 3 - good bar moving well
142.5kg x 3 - attacked it and felt the bar move well
RPE - 8 for this set - really felt decent
I have recently got my hands on a form lifting collar which measures bar speed, push time and max force put into the bar at the bottom the squat. Was interesting to see these metrics and was able to log a peak of 208kg of force on the bar for rep 2 of set 3. Otherwise was averaging 165 - 185kg of force

Deadlifts

Warm up
70kg x 10
100kg x 10
120kg x 5
140kg x 3

Working Sets
137.5kg (with a Red band - light resistance)) - 5 x 3 - these were good and focused on really accelerating the bar with speed. RPE 6.5 - 7

Bar force on these deads was 165 - 180kg - but this is a bit erroneous due to the band resistance

Bench Press

Warm Up
Bar x 10
Bar x 10
40kg x 10
50kg x 8
60kg x 8
70kg x 3

Working Sets
85kg 4 x 3 - technique focused on getting my position tight and pressing with intensity. RPE 6.5 - 7

Again bar was moving well - avg force on the bar around 110kg

Accessory Work

4 x 10 Back Extension
4 x 10 GHD situps

20min RomWoD
 
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