Bench Day 9/3/2010

Bench

185 x 5

205 x 5

215 x 4 ( I needed a spot on the fifth rep. 205 x 5 felt easy so I went for it. Maybe next time. )

Incline Bench

185 x 5

185 x 5

185 x 5

These were hard after doing full range bench.

Dumbbell Pull Overs

80 lbs x 10

90 lbs x 8

100 lbs x 6

Close Grip Pull Ups

x 15, x 13, x11, x12

Hammer Curls w/ 50lbs

3 x 10 ( each arm )

Abz - Decline Bench w/ 10lb weight behind my head

3 x 5, followed by 3 sets of one armed/one legged prone bridges

This was a good workout. Looks like my bench is going up slowly every week. I did more reps on this day because I felt like I did some heavy lockout work with the shirt on tuesday.

Bench Day 8/27/2010

2-Board Bench w/ pause

225 x 3

225 x 3

235 x 3

245 x 3PR

255 x 2PR

Incline Bench

185 x 6PR

185 x 6

185 x 4 ( felt fried )

165 x 7

Superset - Bent Over Rows and Delt Raises w/ Preset Barbell ( 90lbs )

185 x 8; x 6

195 x 6; x 6

195 x 6; x 6

Dumbbell Pull Overs

70 lbs x 10

80 lbs x 8

70 lbs x 7

Abs - Crunches on decline bench w/ 10lb weight

3 sets of 5

Cardio - Treadmill

2 min @ 4.5mph, 2 min @ 7.5mph

20 minutes total

Stretch

Great work out. A couple of weeks ago I only hit 335 for two on the 2-board. I feel like I have better form and more control of the weight. I'm also getting better at incline bench.

ME Failure

Benching on Thursday and Squatting on Friday came back to bite me hard today.

Bench:

365 x 1 @ 9+

385 x f, f

Horrible day bench. Everything from my shoulders to my elbows hurt badly (~6 level of constant pain). I had no speed and it hurt just sitting there, let alone benching. Overtraining is awesome.

Floor Press:

135 x 20

225 x 5

255 x 5

275 x 5

Managed to muster up some ability and these went better than expected. CNS was gone completely, but 275 x 5 is actually close to a PR if not a PR.

Finished with 4 sets of wide-grip lat pull downs and some pull overs. I need to take a deloading week. Next meet prep, I also need to not do shirt work for 5 weeks in a row.