Bench Day 11/16/2010

Bench

185 x 5
195 x 5
205 x 4+1 w/ help. Cramping in my lower back. Never doing unbelted bench again when going heavy.
195 x 5

Close Grip Bench

165 x 5
175 x 5
175 x 5
175 x 5

Floor Press

185 x 3
185 x 3
195 x 3
205 x 2 (being a big shot)

Supersetted w/ Close Grip BW Pull Ups

x15, x15, x14, x14

Bicep Curls & Abs
4 sets each

PNF Stretching

Nice to be lifting raw again. Still getting the hang of it.

Bench. Tuesday, 11/16/10.

----> FOR THIS TRAINING CYCLE, I AM SWITCHING TO A WIDER BENCH GRIP (FROM MY PREVIOUS GRIP WITH MY MIDDLE FINGERS ON THE RINGS, BACK TO A WIDER GRIP WITH MY POINTER FINGERS ON THE RINGS).

----> FOR THIS TRAINING CYCLE, I AM ALSO GOING TO DO ALL MY BENCH SETS TOUCH & GO, BUT WHILE STILL CONTROLLING THE WEIGHT VERY WELL ON THE DESCENT TO ENSURE I KEEP TIGHT AND CAN UTILIZE LAT DRIVE.

Bench 3x5 (touch & go)
125 = 76% of max
135 = 82% of max (tough)
135 = 82% of max (tough)
-> choose to stop here and not attempt a 4th set at 85% of max

Close-Grip Bench 4x5 (touch & go)
115 (tough)
105
105
105
-> strict form. elbows in.

Floor Press 5x3
135 --> P.R.!!!!
125
125
125
135x2+f

Hammer-Chin Pullups
8 BW
7 BW
7 BW
9 BW

Preacher Curls
50x7
50x7
50x7
Negatives: 80 x 3 @ 10 sec.

Ab Wheel 3x12 BW

Foam Roller Transversus Leg Raises 3x12 (each leg)

11-19-09 Speed Bench

Purple Band Resisted Bench

95x4

135x4x7

Standing Press

75x5

85x5

95x5PR

95x5

100x5PR

Close Grip Bench with 2 second pause

145x5

155x5 with evil silent counting

155x5 with evil silent counting

Carried 95 pound dumbbells across gym

GHR ab raises with purple band

3 sets of 10

ME Bench (sort of)

Only had 20 minutes to train, due to external circumstances.  Also, this was done at 8:40am.

Standing Press
185 x 2
205 x 1, 3 sets

Closer-grip Bench
(pink-ring fingers splitting ring on bar)
135 x 10
185 x 10
225 x 10