Friday – Accumulation I: Week 2 Bench…and My Early Thoughts on Block
- Optimum Eight Warm-up
- Bench 390 3×6
- Dumbbell incline 80 5×10
- D-Rows 150 5×12
- Incline YTW 5 3×10
- Band Pushdowns 2 light bands 21/14/12
- Dumbbell concentration curls 20 3×15
So, I’ve been rather sick for almost a solid week now. I didn’t get any work in during the week. In addition, I lost about eight pounds. I felt well enough to train, but did not think I’d be well enough to push the pace of my training as I am supposed to during this block.
I got my warm-up done pretty much by the time the other guys started, so I jumped on the bench. The warm-up did not leave me wheezing, as this was a concern because I’m asthmatic and currently sick. I got on the bench quickly in hopes of finishing before the rest of the crew got started. Amazingly the weight felt fine. I was probably close to the two minute rest mark, because Eric and Drew jumped on with me and we kept a constant rotation with no wasted time.
Now, I know I really only had three sessions of this block-type bench, but I got a very good feeling about it (FYI, it says I am only on week two, but I had a pre-accumulation week as well). The first week felt like crap with the bodybuilding style reps this block requires. This especially sucks for me because I rely on being explosive to move the weights I do. As a result, last week with just 360 for 3 x 6, I thought I might not even get my last rep in. That’s when I asked Brian if I could up the tempo of my bench if necessary to finish reps. He said yes. However, even being sick and lighter this week, the 390 felt like cake and I did not have to up the tempo at all.
Hmm…perhaps my body is adapting. Being an old dog, I was not certain I could learn any new tricks. I must say, I was very intrigued at the last elitefts™ seminar when I listened to Frey present on Block Periodization. I have great respect for Jeremy as a lifter and as a coach. He is technically flawless and strong as sh*t. However, block seemed like more work than I was prepared for. And by that I mean the physical work and the mental preparation of the plan. Fortunately, my training partner/physio Brian Holloway took the mental part out for me. Hey, I call him a physio because he likes being called that, he’s kind of fancy, plus he wrote my current program (sorry Brian, I can’t control myself sometimes).
After the pre-accumulation week, I looked ahead at my numbers and I thought there would be no way I could squeeze out 3 x 5 with 420 in such a tight and controlled manner. Now, I have no concerns. I’m looking forward to my first intensification block in a few weeks when I can blast weight up like I’m used to. I’m anticipating there will be some carry over from the accumulation work. It’s all starting to make sense. I now look at this block program as a cresdendo of benching. Again, it is very early in this plan to be so excited. Let me just say, I am cautiously optimistic.
Holloway’s either going to be the hero or the goat!
PDF 
Vincent Dizenzo began competing as an amateur full meet lifter in the 220 pound class. Two ruptured discs caused him to focus on the bench press and he eventually become a top-ranked bencher. His best bench is 830 pounds in the 275 class and 850 in the 308 class. He has a raw bench of 605 pounds as a super heavyweight and 600 pounds in the 308 weight class. Vincent won Bench America and has competed in the Arnold Classic. He has also competed in strongman competitions. Vincent is the host of the Just Big radio show.
View Vincent’s Training Log 
What is the optimum 8?
Really? With all the good information in that article you want to know what the Optimum 8 is? It’s a joke. Everyone seems to have a “customized” warm-up these days. He follows the same warm-up before every session and calls it something different every time. Poking fun at the cutom warm-ups that seem to be as in as the TRX.
Great article Vin. Had the pleasure of attending the TPS Everett seminar where you, Matt Rhodes, and Chad Smith gave instruction. You helped my bench a ton. Its my favorite, but weakest, lift. You were not only great for info but hilarious. Wishing you continued success.
@ Rhodes, you are awesome!
@ Corey, thanks for the kind words and I thrilled to read of your improvement
@ Adam, Matt is right. I do the same thing every week. It is a joke I made up and put in my log. Loyal readers get it. Clearly you are not a loyal reader of my log, but you should be. Everyone should. Anyway, I am developing a book series on benching. The fist installment is going to be on a proper warmup to bench big. Keep an eye out for it. Until then, keep wondering what the Sexy Six are…