11.29.11--Bench

Forgot to post this last Tuesday... had a busy week.

Bench:
165x5@9-
170x5@9
175x5@10-
175x5@10
175x4@10+

Isolateral Bench and Isolateral Incline Bench
3 sets each

chest, shoulder, triceps accessories

9.29.11-Bench

Bench Press:
warmups
185@9-
195@9+
200@10 ties PR
205xf (got it about 2 inches off the chest but to tired from 195 to get it up)
My lockout is MUCH stronger than my off the chest. Once I get about 4 inches off the chest, I feel like I could lock out about 225 lbs. Any suggestions for getting my pecs stronger so I can get to the 4" and easily lock it out? I'm doing some pause bench and flyes...

Incline Bench:
115x8@9
135x8@10-
135x8@10

Shoulder Press, Flyes, Shoulder Raises, other pec/shoulder/triceps machines.

9.21.11-Bench

Gave 2 units of blood on Tuesday, still don't think I was at 100% for today's workout, but whatever.

Bench:
165x3@9
175x3@10-
180x3@10+ Really (pleasantly) surprised I was able to get that 3rd rep out.

(3 second) Pause Bench:
145x3@9-
150x3@9+
155x3@10

Incline Bench:
115x8@9f
135x6@10

DB Flyes, Flyes Machine, press machine, shoulder press and raises, triceps machines, etc.

8.17.11 Bench

Went to a 24 Hr Fitness that is a 20 min walk from my apt.

Bench Press:
135x5@8
145x5@9
155x5@9+
165x5@10
155x5@10

Pause Bench (3 second pause):
135x3@9
145x3@10
135x3@10

Various chest, shoulder, triceps machines

Shrugs+triceps isolation

It's nice to be working out again. Gonna hit some 5x5 squats tomorrow. Good news for bench is that my PR is 170x5 and I was able to do 165x5. Bad news is that I'm fatter now.

Bench 3 Cycle 2

5/18/11

Bench

225 x 3 @ 8+

235 x 3 @ 9+

245 x 2 + 1 fail @ 10

I got out of the grove on the last one, I think I can definitely hit that.

Instead of left tricep pain I had left bicep pain <-- I'll blame failing on that.

Gotta love personal problems.

Band-Lightened Bench

Purples

255 x 5

Purples + Monster Minis

305 x 3

285 x 4 Blame it on the 'ceps.

Shoulder Raises, Cable Rows, Shrugs, Tricep Rehab, Bicep Rehab

4-7-10 Bench

Bench with pause

175 x 3 x 2 easy

185 x 3 x 2 pretty easy

195 x 2 + fail

190 x 2 + fail

Close Grip Bench

155 x 4

165 x 4

175 x 4 PR I think but it was touch n go

175 x 3 + fail

Shoulder Pin Press

135 x 5

Arnold Press

45's x 6

40's x 6

Dumbbell Shoulder Press

45's x 8

Basketball

Track Work

Weigh In: 152 lbs

Sick bench

Spent most of the day in bed sick. Everything was sore to start. Trained at Wash U's med school gym, which had all these weird hexagonal grip bars - sort of like the dumbbell handles at Wooden, except for an entire bar. Very uncomfortable.

Bench:
275 x 5, 5, 5

Incline Dumbbell Bench:
80s x 8
90s x 8
100 x 8, 8

Finished with CYBEX EAGLE ROW, CYBEX EAGLE SHOULDER PRESS, pull ups and ball leg lifts.

This gym was stocked with all CYBEX EAGLE , which made up for the hex barbells. Sadly no CYBEX EAGLE GLUTE MACHINE, or I would have done that out of principle.