I found grips that don't hurt

Hack squat machine

315 x 5 x 3

Zercher squat

225 x 6 x 3

Bulgarian split squats

30 x 8 x 4

whatnot

Reverse grip bench

135 x 5

145 x 5

150 x 3+2

Wrist extension hurts with pressure, but apparently only when pronated so supinated and semipronated grips are fine. Although later in the workout I found myself able to extend my wrist while pronated so it might just be a matter of stretching. Hope it goes away eventually though.

Neutral grip dumbbell bench

55 x 5

60 x 5

65 x 5 x 2

Tate press

25 x 8 x 4

Pendlay row

135 x 8 x 2

145 x 8

155 x 8

Shrugs

365 x 5

385 x 5

405 x 4

315 x 8

4/1 Fool Bench

Reverse Grip:
135x10
165x8
185x5
205x3
225x5
185x8

Low Pin Press:
135x5
185x5
205x5

Chins

Yay Reverse Grip!

11/27

Reverse Grip Bench:
95x6
135x4
185x4
225x4
235x4 PR
135x10x5

1-arm Row:
45x10/10
70x6/6
90x6/6
45x10/10x5

Curls

Yeaaaahhhh Reverse Grip. A good PR today, and it is only 1 rep away from my regular grip PR at 235. First rep is always the most difficult one b/c it tends to slip out of the groove when you lower it, but the reps after are much stronger.

11/19

Reverse Grip Bench:
135x10
165x8
185x6
205x4
215x4
225x4

Bench:
185x6, 6, 6

Chins:
BWx4
25x4
45x4, 4, 4

Shrugs:
225x15
275x12
315x12
365x12

And played around a bit, doing 1-arm barbell curls.

One day, maybe my reverse gripping will lead me to this:

11/13

Reverse Grip Bench:
135x6
165x6
185x6
205x6 (started sliding all over the place - was on the crappy bench)

Standing Press:
95x6
105x6, 6 (tried to keep these as strict as possible)

Chin-ups:
BWx8, 8, 6, 6

Rows:
135x8
185x8, 8, 8


Reverse Grip, like the McRib, is back!

10/5 Bench - Return of the Forbidden Grip

Reverse Grip Bench:
135x8
165x8
185x5
205x5
185x10

Seated Military:
115x8
135x8
155x4 PR

Chins:
10 @ BW
25x10
45x8

and some Face Pulls + Abs to finish. I am going back to my reverse-gripping ways, as I was at my strongest (and had the best form) benching when I was doing a lot of reverse grips.

Bench

Bench (brief pause)

195 x 1

205 x 1, 1 -second single was misgrooved and slow

I think for next cycle I'll be doing touch and go benching so I can handle more weight on bench days. I've been doing paused benching for about 6 months now with little progress so it's probably time for a change.

RGBP

155 x 3, 3, 3

Push press

135 x 5

145 x 5

155 x 5 -last rep was tough at lockout

Incline dumbbell press

60s x 10, 9, 8

Bench Wednesday 08-18-10

Bench Press
145 x 2
155 fail
150 fail
145 fail
-Not a good day

Reverse Hand Grip Bench Press
95 x 5
105 x 5, 5

Push Press
95 x 5
105 x 5, 5

Dips
body weight x 6 x 3

Body Weight: 162 lbs

Bench Day 8/17/2010

Bench

I'm sticking to my wide grip position.

225 x 2 PR

I seriously think I could have gotten a third one but I got a massive cramp in my lower back. The first two felt good.

215 x 1

215 x 1

215 x 1

Reverse Grip Bench

165 x 3

165 x 3

175 x 3PR

175 x 3

175 x 3

Push Press

155 x 5 ( had trouble locking out the last rep )

155 x 5

165 x 5

165 x 5

Dumbbell Incline Bench w/ 70's

x10

x10

x7

x6

Ab Wheel

3 sets of 15

Jump Rope

1 minute of jumping, 30 sec of rest for 15 minutes

Soccer

About 20 minutes. 2 goals, 1 assist.

Bench

Finals, projects, and presentations throughout this week so I've been lifting at odd times. Luckily I ran into Alex and Jae and made them slow down their bench workout so I could catch up :)

Bench (brief pause)

175 x 3

185 x 3

190 x 3 -failed this 2 weeks ago so I think my bench strength is coming back

RGBP

135 x 5, 5

145 x 5

Still having trouble grooving these properly on every rep.

Incline dumbbell press

65s x 8, 8, 8

Flies

60 x 10, 10, 10

Bench

Bench (brief pause)

155 x 5

165 x 5

175 x 5

175 x 4+1 w/ help

Felt fast off the chest today. Perhaps high rep benching on saturday's is helping?

RGBP

95 x 5 -shoulders hurt a little

135 x 5, 5 -brought the bar down a little lower and tried to set up a little tighter

These didn't feel too bad. My lower back was trying to cramp up because you're forced to set up properly on these

Push press

135 x 5, 5

Incline dumbbell press

60s x 10, 8, 8

7/28 Bench

RGBP: 225x5
Push Press: 145x7 PR
Incline DB
DB Laterals
Overhead DB Extensions

My left bicep tendon was irritating me again today. At the bottom of my bench, it felt just like all the strength just gave out on me. I think I'll replace the RGBP with a close grip for the next few weeks just to give it a chance to heal a bit. Still managed to equal a previous PR on that exercise, so I'm not too unhappy. And I hit a huge PR on the Push Press today (previous bests were 135x5 and 165x1)

7/19 Bench

Reverse Grip Bench:
185x5
205x5
225x5 PR

Incline Bench:
155x5
165x5
175x5

Delt Raises and Tricep Extensions

Was able to get a decent hand-off for bench today, so the 225 flew up compared to a week ago. Decided to incorporate a little more incline bench to knock out the chest/shoulder work in one blow. The 1500 calories worth of meatballs pre-gym may have helped too.

Banch Prass

Reverse Grip Bench:
185x8
205x5
225x3, 2 (no Gregging this time)

Bench Press:
195x6, 5, 4

Rotator Cuff work
Triceps
Biceps

After shadowing this doctor around and seeing all of the rotator cuff tears and injuries, I have been inspired to do more pre-hab work for the area.

Also, post training body weight (with shoes on) was 228lbs. I attribute this weight gain to the coconut meringue cake my sister made the other day. Looks like I'll be lifting in the 242's come November haha.

Post #2,998: Post-Tahoe Bench

Got back from a two week stint in Tahoe. I mainly golfed and drank milkshakes. They had a gym at the place I was staying, but it was only equipped with a bench. Thought I would have lost more bench strength, but...

Reverse Grip Bench:
185x8
205x5
215x3
225x3 PR (Gregging on last rep)

Regular Bench:
185x5, 5, 5

Triceps, Biceps, Forearm and Delt work

Just kind of said "what the hell" when it came to the Reverse Grip, so I hit a hard triple at 225. Wouldn't have passed at a meet, but it went up.

Regular bench numbers were a little lower b/c I basically blew my load on the Reverse Grips (need to increase my work capacity lol), and b/c I am trying to keep my wrists straighter. The first two sets sucked pretty hard just because of the awkward hand position/elbow flare. The third set, I took a thumbless grip on the bar, and it felt like DE work b/c I was able to tuck more and keep my wrists straight.

6/22 Bench

RGBP:
165x5
185x5
210x5

BB Row:
135x10
165x10
185x10
205x10

BB Curls

Felt kinda tired and weak today, so I didn't go completely balls to the wall.

6/18 Bench

RGBP:
165x5
185x5
205x8, 4 PR

BB Row:
185x8, 8, 8

Incline Bench
BB Curls

Getting stronger on the RGBP. My triceps and delts are looking more substantial these days, and I attribute that to the RGBP. Hopefully this has a beneficial effect once I return to shirted benching. Also, did some swimming this morning and weighed in at a dehydrated 223. I may need to trim off a little bit of chub before the November meet, but thats a ways down the road.

Doobie Brothers and Chicago tonight, and good luck to Dave and Matt this weekend!

6/14 Bench

RGBP:
165x5
195x10, 7, 5 PR

Pull-ups:
BWx5
+25x5
+45x5, 4

Hammer Curls

Taught my sister how to spot a bench press today. Got a PR on the reverse grip, but I was Gregging pretty hard on the last 2 reps.

6/11 Bench

Reverse Grip Bench:
175x5
185x10 PR
195x7 PR

Standing Press:
95x5x3

Neutral Grip Pullups
Shrugs

Just got back to NorCal as of yesterday and I visited the gym today. Some new stuff there including one of those landmine things and a set of kettlebells. Banch was suprisingly strong today, especially since I had no spotter. Since I will have no real spotter for the next few weeks I will probably do considerably less heavy work, and focus more on the accessory stuff. Its only about 6ish weeks, so that shouldn't really impede any progress.

6/2 Post-Birthday Bench

Reverse Grip Bench:
185x5
195x5
205x5 PR
175x12 PR

OH Pin Press:
155x5, 5, 5

Face Pulls
Shrugs

Obviously the beer that I consumed last night lent itself to breaking my previous reverse grip records. I'm finally a real adult yay!