11-9-10 Bench

3 Second Pause Bench

175 x 4 x 3 PR

Dumbbell Bench

65's x 10

75's x 4 x 3

Dumbbell Rows

90 x 8 per arm x 2

Skullcrushers

70 x 10 x 3

Neutral Grip Pull Ups

BW x 16 x 2

superset with Roman Chair Abs

BW x 20 x 2

Weigh In: 154 lbs

Bench Assistance. Friday, 10/22/10.

Extra Long Pause Bench 4x3 (with 3-second pauses)
135
135
135
135

Incline Bench 4x8 (with pauses)
105
95
95
95

Tricep Pushdowns 3x15 (with pauses)
60
70
80

Pullover Machine 4x12
140
140
140
140

Condor Shoulder Raises 4x15
10s
10s
10s
10s

LIGHT Pec Deck Flys 3x12
60
60
60

LIGHT Hammer Curls 3x12
10s
10s
10s

Weighted Situps
10lb x 12
10lb x 12 + BW x 8

Very Light Bench Assistance (Right Elbow Pain). Friday, 10/15/10.

**** RIGHT ELBOW IS AGGRAVATED. PAIN IS NOT AS MUCH IN THE TENDON AS PAST ELBOW PAIN. THIS PAIN IS MORE IN THE JOINT ITSELF. WENT PRETTY LIGHT TODAY SO AS NOT TO BOTHER IT YET STILL GET SOME TRAINING IN ****

--> USED ICY-HOT.

Extra Long Pause Bench 4x5
-> all with 5 second pauses
95
95
95
95

Super Wide Grip Bench 4x10
-> all with 1 second pauses
95
95
95
95

**** SUPER WIDE GRIP MUCH EASIER ON ELBOW. BARELY BOTHERS IT. ****

Wide Grip Pullups 4x6
-> all body weight

Super Wide Grip Incline Bench 3x10 (touch & go)
95
95
95

Lat Pulldowns 2x20
80
80
-> **** JUST TO GET SOME BLOOD FLOW THROUGH MY ELBOWS ****

**** ELBOW PAIN FEELING SIGNIFICANTLY BETTER AFTER WORKOUT THAN WHEN I STARTED ****

10-14-10 Deadlift and 10-15-10 Bench Accessories

10-15-10 Bench Accessories

Pause Bench

135 x 5 (5 second pause)

155 x 5 (5 second pause)

165 x 5 x 2 @ 9- (3 second pause)

Incline Bench with Pause

135 x 5

135 x 7

145 x 5

Triceps Pushdowns

4 sets

Wide Grip Pull Ups

BW x 10,10,12

supersetted with Roman Chair Abs

BW x 20 x 2

Weigh In: 151 lbs

PNF stretching

10-14-10 Deadlift

Block Pulls from around knees

365 x 3

385 x 3

405 x 3

415 x 3

425 x 3 @ 8

Good Mornings

185 x 8 x 3

Shrugs

295 x 10

345 x 12 x 2 with straps

Bent Over Rows

135 x 8 x 3

Bench Assistance. Friday, 10/8/10

Extra Long Pause Bench 5x3
135
135
135
135
135

Shoulder Pin Press
75x5 @ 8
85x4 @ 10
75x6 @ 10

Tricep Pushdowns
60x20
60x20
60x25

Weighted Pullups 3x5
BW + 35 x 5
BW + 35 x 5
BW + 35 x 5

Hammer Curls
25s x 15
25s x 10
25s x 10 + fail

Medicine Ball Throws (Core)
3 sets till failure

PNF Stretching

**** WEIGH-IN: BODY WEIGHT @ 136 LBS ****

Bench Assistance. Friday, 10-1-10

Extra Long Pause Bench
-> 3-second pauses
135x3 @ 10
135x2 + fail @ 10
125x3 @ 10

Incline Bench 4x5 (with pauses)
105 @ 9
105 @ 9
105 @ 9
105 @ 9

Tricep Pullaparts
60x10
70x10
70x10
50x27
-> first 3 sets using the "fat gripz" handles

Wide grip Pullups
10 BW
10 BW
10 BW

Preacher Curls
40x8
35x6
30x11 + fail

Dumbell Pullovers
50x10
50x10
50x13 + 2/3 failed reps (lat/tricep burn major)

PNF Stretching

Bench Assistance. Friday, 9/24/10

Extra Long Pause Bench
-> 3 second pauses
120x3
120x3
125x4
135x3 --> P.R.??!! (if not, then tied PR)

Shoulder Pin Presses
75x6
85x4
75x6

Tricep Pushdowns (with rope) 3x10
60
70
70

Weighted Ultra-Wide Grip Pullups
BW + 25 lbs x 7 reps
BW + 25 lbs x 6 reps
BW + 25 lbs x 6 reps

Reverse Curls 3x8
50
50
50

Forearms
3 sets of 8-12 reps
-> + a good 15 second hold on the last rep of 3rd set

Bench Weak Points. Saturday, 8/28/10

... Today, I worked on my bench weak points such as the pause on the chest and my weak tricep lockout ... Also spent some time on my shoulders ... Didn't do any back exercises because my lats and traps are extremely sore and I didn't really have time ... so I hit a few MAX EFFORT BICEP CURLS !!!!


Bench with Extra Long Pauses
-> using 2 full seconds to pause each rep on my chest
135 x 2
135 x 3 --> P.R.!! (for long pause)
135 x 2
135 x 1 + fail (3 second pause on first rep, triceps died)

Shoulder Press
85x5 --> P.R.!!!
75x6
75x7 --> P.R.!!!
-> bringing bar down to just below chin

Pin Press (Bench)
-> started with normal grip and the pins at level '14' (about 3 inches off chest)
115x6
115x5
-> then moved pins up to level '13' (about halfway off chest) with pinkie fingers on the rings (a closer grip)
115x10
115x7 (triceps died)
95x12

Open Bicep Curls
60x8 --> P.R.!!!
60x6

Reverse Curls
50x12 --> P.R.!!!
50x12
50x12