Craig Ballantyne Bench Press Transformation

[Craig Ballantyne]

In 2006 I weighed 194 pounds and was able to bench press 310 pounds. That's crazy even for me to write. Wow.

These days I weigh 20 pounds less. I chalk that up to 3 factors:

1) IBS - It's been tougher for me to eat because of bloating... but I've made some great progress and I'm upping my calories. I also need to work as hard on my nutrition as I do on training.

2) Lack of training partner - In 2005-2006 I trained 4 days per week with Anthony Belza. He went on to become the strength coach for the Toronto Maple Leafs. We lifted hard and heavy, using the Westside style of powerlifting. Most mornings I'd wake up thinking I had just been hit by a truck...but we can bigger and stronger.

But now I train by myself...and I've lost some of the accountability and intensity. It might be time to hire a trainer, because my schedule is too unpredictable for a workout partner, plus I travel so much.

3) I'm older...10 years older. My testosterone isn't what it used to be (I know this for a fact). I spend more time warming up to avoid injury than I do training at maximum intensity. I'm simply not willing to risk an injury (not that I ever was injured back then).

***
However, those are not excuses. I can get bigger, better and stronger again, and so the next TT transformation contest shall be dedicated to building my bench press back up.

It's going to be fun.

[Craig Ballantyne]

Here's the program I'm going to use. It's from Jim Wendler, and it's a modified version of 5-3-1. Again, this is going to be SUPER FUN!


The Hardgainer's Template
Week One
Monday
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Squat
Warm-up
65% x 5
75% x 5
85% x 5+ (PR set)
65% x 20 reps (widowmaker set)
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

Tuesday
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Bench Press
Warm-up
65% x 5
75% x 5
5 sets of 5 reps @ 85%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Prowler or Sled – 20-30 minutes

Thursday
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Deadlift
Warm-up
65% x 5
75% x 5
85% x 5+ (PR set)
5 sets of 5 reps @ 65%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

Friday
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Press
65% x 5
75% x 5
85% x 5 (no extra reps)
10 sets of 5 reps @ 65%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Prowler or Sled – 20-30 minutes

Week Two
Monday
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Squat
Warm-up
70% x 5
80% x 5
90% x 5+ (PR set)
70% x 20 reps (widowmaker set)
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

Tuesday
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Bench Press
Warm-up
70% x 5
80% x 5
5 sets of 5 reps @ 90%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Prowler or Sled – 20-30 minutes

Thursday
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Deadlift
Warm-up
70% x 5
80% x 5
90% x 5+ (PR set)
5 sets of 5 reps @ 70%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

Friday
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Press
70% x 5
80% x 5
90% x 5 (no extra reps)
10 sets of 5 reps @ 70%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Prowler or Sled – 20-30 minutes

Week Three
Monday
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Squat
Warm-up
75% x 5
85% x 5
95% x 5+ (PR set)
75% x 20 reps (widowmaker set)
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

Tuesday
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Bench Press
Warm-up
75% x 5
85% x 5
5 sets of 5 reps @ 95%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Prowler or Sled – 20-30 minutes

Thursday
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Deadlift
Warm-up
75% x 5
85% x 5
95% x 5+ (PR set)
5 sets of 5 reps @ 75%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

Friday
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Press
Warm-up
75% x 5
85% x 5
95% x 5 (no extra reps)
10 sets of 5 reps @ 75%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Prowler or Sled – 20-30 minutes
Progression and Notes
Standard 5/3/1 rules apply: Your TM increases 5 or 10 pounds after each cycle.
Each main lift uses a TM of 85% of your tested or calculated 1RM.
If you can't hit at least 5 reps at 95%, you have the wrong TM. Adjust accordingly.
Each lift will NOT increase at the same time. This is normal. Keep plugging away. The breakthrough will eventually come.
Assistance work is essential but should not be trained like your squat or deadlift.

[Mike Whitfield]

Looking forward to seeing you go through this journey Craig. Awesome stuff.

[concetta27]

Can't wait to see your before and after pics! Muscle on top of muscle.

"Prowler or Sled – 20-30 minutes"

This would be a workout for me. Good luck, you have certainly set a high bar.
Concetta

[dlove]

Now THAT does look like some classic old school meathead-style training (for the most part anyway)!

SUPER FUN as you say!

Just out of curiosity, how long is each of these working taking to complete?

Depending on rest periods and tempo they look like mini-marathons.

[Craig Ballantyne]

I'll probably only focus on finishing the main exercise. I also don't need to do the conditioning. That's not an issue for me.

[Craig Ballantyne]

My version of the program will be more like this:


The Hardgainer's Template

Week One

Monday

Warm-Up: CB's custom old man warm-up

Main Lift: Squat
Warm-up
65% x 5
75% x 5
85% x 5+ (PR set)
65% x 20 reps (widowmaker set)

Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

Tuesday
Warm-Up: CB's custom old man warm-up Main Lift:

Bench Press
Warm-up
65% x 5
75% x 5
5 sets of 5 reps @ 85%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps

Thursday
Warm-Up

Main Lift: Deadlift
Warm-up
65% x 5
75% x 5
85% x 5+ (PR set)
5 sets of 5 reps @ 65%

Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

Friday
Warm-Up:

Main Lift: Press
65% x 5
75% x 5
85% x 5 (no extra reps)
10 sets of 5 reps @ 65%

Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps


Week Two
Monday
Warm-Up:

Main Lift: Squat
Warm-up
70% x 5
80% x 5
90% x 5+ (PR set)
70% x 20 reps (widowmaker set)

Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

Tuesday
Warm-Up:
Main Lift: Bench Press
Warm-up
70% x 5
80% x 5
5 sets of 5 reps @ 90%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps

Thursday
Warm-Up:
Main Lift: Deadlift
Warm-up
70% x 5
80% x 5
90% x 5+ (PR set)
5 sets of 5 reps @ 70%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

Friday
Warm-Up:
Main Lift: Press
70% x 5
80% x 5
90% x 5 (no extra reps)
10 sets of 5 reps @ 70%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps


Week Three
Monday
Warm-Up:

Main Lift: Squat
Warm-up
75% x 5
85% x 5
95% x 5+ (PR set)
75% x 20 reps (widowmaker set)
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

Tuesday
Warm-Up:
Main Lift: Bench Press
Warm-up
75% x 5
85% x 5
5 sets of 5 reps @ 95%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps


Thursday
Warm-Up:
Main Lift: Deadlift
Warm-up
75% x 5
85% x 5
95% x 5+ (PR set)
5 sets of 5 reps @ 75%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

Friday
Warm-Up:
Main Lift: Press
Warm-up
75% x 5
85% x 5
95% x 5 (no extra reps)
10 sets of 5 reps @ 75%
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps


Progression and Notes
Standard 5/3/1 rules apply: Your TM increases 5 or 10 pounds after each cycle.
Each main lift uses a TM of 85% of your tested or calculated 1RM.
If you can't hit at least 5 reps at 95%, you have the wrong TM. Adjust accordingly.
Each lift will NOT increase at the same time. This is normal. Keep plugging away. The breakthrough will eventually come.
Assistance work is essential but should not be trained like your squat or deadlift.

[Craig Ballantyne]

Alright, so I started today. 170 pounds. First bench workout tomorrow where I'll get the estimated 1 RM

[Craig Ballantyne]

Things are getting crazy here. It’s crunch time.

We have a HUGE coaching session coming up at EarlyToRise.com on Wednesday night. Over 3000 people are registered to attend. That’s certainly the biggest audience I’ve ever taught at once. It’s going to be incredible.

The energy at ETR is through the roof right now, and I love it.

But before I dial in all the systems for go time, there was lots to do in the gym and for my upcoming Cardio book.

First, a 5am workout. It went like this:

1A) KB Swing
1B) Mobility

2A) Front Squat- new PB of 185x4

2B) Bodyweight Row - 4x15


3) Regular Squat 225lbs for 16 reps

4A) DB Split Squat
4B) Good Morning

And tomorrow is my first bench press workout in my transformation. I’m trying to get 2014 TT Client of the Year, J-Roc, to join me. He has a few injuries to work around, but he loves the program I sent him.

Second, we had a photoshoot for the workout section of my upcoming book, The Great Cardio Myth (pre-orders start next week!). It was easy. I made Missi Holt do all of the hard exercises.



Here are some pics of the behind the scenes photo shoot... and you'll be able to pre-order the book very soon!
























































Third, I had a Men’s Fitness workout program to write up for my friend, Sean Hyson. Yep, I’m slipping back into Men’s Fitness magazine. Good to work with some old friends there…

Alright, time to get back to work.

Today’s Kickbutt Mindset Tip:
All the planning in the world is no good if you don’t follow through. The great news is that the faster you go, the more momentum you’ll build, and the easier it becomes. So just get started. Right now. Don’t procrastinate a second longer. Take massive action today and Get It Done (GID baby!).

Get moving,

Craig Ballantyne, CTT

PS – Join me in the TT Transformation Contest today…

…I don’t care if you’re a “PRO” and there is no Pro Category this time.

It’s ridiculous that you’d let a contest dictate your decision to improve your life.

Stop procrastinating and rationalizing your indecision.

Let’s get to it.

Step up.

Join me here and Brother Mann here:


=> http://forum.ttmembers.com/forumdisplay.php?f=41


It’s time for you and I to play UP a level.

Let’s go!

[BrothaMannP11911]

Preach it, Brother Craig.

Could I use a $1,000, $500, etc.? Yep. I drive a 95 Saturn with a duct taped mirror, my family minivan has some shocks that need replacing, brake work, the headliner...

But do I need to lose fat?

Do I need to have some physical victories?

In the long run, will I be driving my 95 Saturn in 20 years? Maybe, maybe not.

I WILL be in this body though and will want the 34 year old me to have made the near-elimination of sugar a priority.

I WILL want this young Mann to have made swimming a priority for himself, his kids, his grandkids, so that if they get around water they can survive and have skills.

This is a great place to get encouragement and even if I don't get 30 comments every post, I know it's been viewed, read and hopefully is an encouragement and challenge to the "lurkers" out there.

Originally Posted by Craig Ballantyne

…I don’t care if you’re a “PRO” and there is no Pro Category this time.

It’s ridiculous that you’d let a contest dictate your decision to improve your life.

Stop procrastinating and rationalizing your indecision.

Let’s get to it.

Step up.

Join me here and Brother Mann here:


=> http://forum.ttmembers.com/forumdisplay.php?f=41


It’s time for you and I to play UP a level.

Let’s go!