Week 1 Bench

Bench:
135x5
165x3
185x3
205x3
215x3
225x3
235x3

Manpon:
245x3
255x3
265x3 PR
275x2 PR

Rows:
135x5
185x5
205x5
225x5x2

Pull-ups:
BW x 12, 12, 10, 7, 7

Curls

Benched in the bear cave today. Something was off when Terence and I were benching today. I vote for benching at Wooden like we usually do.

5/22 ME Bench

Manpon Press:
225x3
245x3 PR?
255x1
275x1
285x1 PR

"JM" Press:
95x8
115x10
135x10

Pullups
Vsquat Shrugs
Hammer Curls
Light Extensions (Prehab)

Not too shabby. Got some strong manpon PR's today. I tried to help Matt with his Katana today, but was unsuccessful in helping him get the shirt seated just right (problematic sleeves).

Tried doing some JM presses today. I found a grrove that felt pretty good - but it may not be the exact same movement as a JM (hence the "").

Also, unrelated to training, this website is ridiculous.

5/5 ME Bench

Manpon Press:
225x3
235x1
255x1
275x1 PR

Rolling DB Extensions:
30x10, 10, 10
35x10, 10

Neutral Grip Pullups:
BWx10x4

A short but productive lifting session today. PR'ed and got the hell out of Dodge.

4/21 ME Bench

Manpon Press:
225x3
245x1
255x1
265x1 PR

DB Bench:
65x10
70x10
75x8, 6

Cable Pressdowns
Chest-Supported Row
Side Laterals


Some good pressing today. Looks like I still retain my lockout abilities from before, as that was a overall raw board press PR (I hit 255 at a 4 board and 285 shirted at a 3 board before).If anyone was wondering, I'm going back to the conjugate periodization style for now. My ME lifts for bench will be the Manpon, Floor Press, and Shirted Bench. My ME lifts for squats will be Zerchers, Squats, and GMOPs.

10/7 Bench

Bench: 155x5, 5
185x3, 3
195x3
205x3, 3
215x1, 1

Manpon Press (close grip): 195x5
205x5
225x5 PR
235x2 (ugh)

Incline: 155x5
165x5, 5

Lat Cable Pushdowns: 80x10
90x10
100x10, 7

On the warm-up sets at 185, I finally felt my lats fire off the bottom, and these felt fast. However, I lost this elusive feeling as the weight went up. Need to work on it. Also, the manpon was done with a closer grip than usual, and I have to say that it felt a lot stronger/more stable than my regular grip for these. Don't know why :p

One thing that is incredibly sad though is my weak-ass bench. The floor presses at 195 were fairly easy, but 205 on bench feels like a ton of bricks. I need to figure something out.

9/30 Bench

Bench Press: 135x10
155x8
185x6
205x4, 3

Manpon Press: 205x3
225x3, 3, 3

Seated Shoulder Press: 115x7
135x5, 4, 3

Pull-overs: 65x10
75x10, 10
85x7

I seem to be pretty weak recently on pressing exercises. I attribute this to a few things. #1: Losing weight + more physical activity here at school (not used to walking afew miles a day), and #2: being a pansy. Need to fix both.

M(arathon)E Bench

I srsly need to stop lifting at 4-star for 3+ hours...

Shirted Bench:
365 x 3 @ 3 board
365 x 2 @ 2 board
365 x 2 @ 1 board
365 x 1
385 x 1 (PR)
405 x FAIL

Guys tried cranking the Katana for the last one but the max-resistance point got shifted far too low for an IPF-legal bench. I went with the shirt's groove (to avoid dumping on myself), but it didn't give nearly as much pop. Guys said the Katana was barely doing anything (hard to believe), but it's definitely not providing a ton of resistance, which is unfortunate. I still have yet to fully seat it in the armpits, so I'm hoping once it's in place, the shirt might tighten up more. Next week I'll try 395, as 385 felt easy.

Chain Work:
185 + 140lbs of chains x 5 @ 2 board
225 + 140 x 5 @ 2 board
275 + 140 x FAIL
245 + 140 x 1 (immediately after previous fail)
185 + 140 x 14 @ MANPON (Brent said 15, but i gassed)
185 + 140 x 10 @ MANPON (sunk it in deeper this time)

Skullcrushers are still bothering my right tricep tendon at the elbow, so I bailed on them early. Bill suggested doing monster-mini band tricep extensions, which were surprisingly hard. They set had the bad weight kick in at 90 degrees, so it was perfect. Did 5 strip sets from monster-minis to minis, all til failure. I'm guess 110 at the top / 150 at the bottom for the monster minis.

Stability Bench:
65s(??) x 10, 3 sets

Forgot what Brent had on there.

Did some biceps too.

Bench With My Mentors

Almost decapitated myself today in my KATANA

Bench:
295 X 2 (shirt seater)
345 X 1 (~3 board)
365 X almost broke my shit (shot the weight up too far back and it fell toward my head. thanks nathan for helping catch it)
375 X 1 (uneven extension and weight dipped slightly but I did a touch and go with it)
Gonna have to figure out this shirt soon...

Manpon Press with 140lbs of Chain:
185 X 3
225 X 3
245 X 3
255 X 2
225 X 9

Standing Overhead Press:
135 X 6
155 X 5
155 X 6
155 X 5

Side Lateral Raises
Skullcrushers
Dumbbell Shrugs

Good luck to all those MAXING on the deadlift tomorrow...I wanna see some vids.
P.S. Don't crowd the bar Greg.

Weekend Bench

Speed Bench (quadded minis): 95x3x6
105x3x2

Manpon Press (medium grip): 185x3
195x3, 3
205x3, 2

Tate Press + Cable Triceps: 37.5x12
stack x 15
37.5x10
stack x 8
37.5x10

Cable Rows: 150x10
180x8
190x8, 8

+ the swiss ball leg rotation ab thing with the ball that has sand in it x 3 sets

Today was good. I worked on arching more and I tweaked my benching to where I keep my elbows more tucked all the way up using more triceps and lats. I felt a lot faster and just as strong doing this, rather than flaring my elbows. It felt a lot stronger on the manpon presses too. I will need to really work on my triceps to make this my regular bench style though.