Finally a good day, shirted bench

11/11/10

Bench

255 x 1

265 x 1

275 x 1

275 x 1

These got progressively easier, besides the lockout on the last couple of reps. Otherwise it was easier to touch in the right spot with more weight.

Note to self, and anyone else who's having trouble shirted: I need to remember to bench in the shirt just like it's raw. Following the same good technique: back arched, shoulders pinned back, elbows tucked. It made a huge difference.

Board Press, Skull Crushers, Pendlay Rows, Biceps, Abs

Luke Bench 10-11-11

Bench

225 x 4 board, 3 board, 2 board,

235 x same as above

225 x same

245 x 3 board x 3, 2nd rep was really good

245 x 3 board x 3

255 x 3 board x 3

I just want to say I hate equipped lifting, especially shirted bench

Triceps

Pendlays

up to 185 x 6

Pull ups

Overhead Shrugs

70's x 50 x 3

Bench Assist Friday 07-08-11

Push Press
95 x 5
105 x 5
115 x 5
125 x 5, 5

Supine Rows (fatboy pullups?)
4 sets

3 Board Press
135 x 5, 5
145 x 5, 5

Pullups
Dips

Abs
Hammer Curls with 20 lbs

Bodyweight: 163.5

6/9 Cycle 0 Dead/Bench Assistance

RDL 5x5
185x5
205x5
215x5
MASSIVELY tweaked my back loading Greg's stupid plate.
Stopped.

5 Board Press 5x5
155x5x2
175x5x3

'n other shit.

Bench Assistance

5.5 board (yoga block)

205 x 5 too light

235 x 5

245 x 5

255 x 5

275 x 2+1fail

Arnold press

50s x 4 x 8

Skull crushers

85(?) x 8, 6, 6

Supine rows

3 x 10

Iso Lateral Front Lat Pulldown Medium Wide High Row Flye Up

2 plates+25/side x 8

3 plates/side x 8, 8

Finished with some concentration curls. I'm sore as hell all over.

Bench Singles 5.3.11

I only did the squat workout last week (skipped bench, deadlift and bench assist) in hopes of giving my shoulder some rest. Today, my shoulder definitely felt aggravated from last night's squats. However, I realized after the bench workout that benching doesn't even make my shoulder act up that much...it felt no worse than earlier today, maybe even better. Must go see a doctor :-/

Bench

85x1

90x1

95x1

100x1 (PR +5lb)

95x1

Board Press

85x5x2

90x4 (failed -_-)

85x5

Incline Bench

55x8

60x8

65x8

Shrugs, Pull ups, GHR abs

Bench 5/3

Bench 5x1
120x1 @ 8+
125x1 @ 9-
130x1 @ 10 <-----10 LB PR, BETCH (Shout out to Terence for making this happen)
120x1 @ 9-
120x1 @9-

Board Press 5x5
115x5x3
120x5
120x4

Incline Bench 3x8
65x8
70x8
75x6 (failed rep 5, but did two more. HATE incline)

Bench Tuesday 05-03-11

Bench
145 x 1
150 x 1
155 x 1
160 x 1
165 x 1 @8+ felt eeaasy! PR since Fall 2009!
[insert Final Fantasy victory theme here]

2 Board Press
135 x 5,5
140 x 5,5
145 x 5

Incline Bench
105 x 8,8,8

Shrugs
Terence Aided Pullups

Bodyweight: 165 lbs <---I benched this weight today

P.S. btw, 265 lbs on Squat yesternight was also PR :D

Bench Tuesday 04-19-11

Bench
115 x 5
125 x 5,5
135 x 5,5

2 Board Bench
145 x 3,3
155 x 3,3,3

Incline Bench
95 x 8,8,8

Lat Pull Downs
Shrugs
Ab Wheel
Shoulder Prehab

Body Weight: 166 lbs (!!)

Bench 4/19

Bench 5x5
100x5
100x5
105x5
105x5
105x5

Board Press 5x5
95x5
105x5
110x5
110x4
110x4

Incline Bench 4x5
65x5
75x5
75x5
75x5
These. SUCK.

Bench Tuesday 10-26-10

Bench
150 x 1
155 x 1
160 x 1
165 fail

Ice Block Press
165 x 2 + fail
160 x 3
160 x 3

Dumbbell Military Press
Cable Rows
Abs

Bench Tuesday 10-05-10

Bench Press
145 x 1
150 x 1
155 x 1 <--butt came off completely
155 x 1 <--no butt lift: good
160 x 1 <==PR

about time I got past 155 lbs. it's been stuck there since last winter. I think it was all mental, so now that it's over, i think i can go up more for a bit

Board Press
165 x 3
175 x 3,3
185 x 3

Incline Dumbbell Press
40 lbs 4 sets of 8

Shoulder Isolation/ Cable Rows
Abs/ PNF

Body Weight: 164.8 lbs

Bench Day 9/28/2010

Shirted Bench

3-Board - 275 x 3

2-Board - 275 x 3

1-Board - 275 x 3

Off the Chest w/ Pause

275 x 2 ( Lost speed and got out of the groove )

255 x 3 easy

265 x 3 not bad

This counted for board work and regular bench

Incline Dumbbell Bench

80's in each hand x 8

80's in each hand x 8

80's in each hand x 8

Superset Shoulder Isolation ( 30lbs dumbbells in each hand ) w/ Cable Rows

6 reps straight up; 6 reps lateral; 6 reps bent over / Cable Row 200 x 10

6 reps straight up; 6 reps lateral; 6 reps bent over / Cable Row 210 x 10

6 reps straight up; 6 reps lateral; 6 reps bent over / Cable Row 210 x 10

Medicine ball abs

3 sets ( still sore from yesterday )

PNF Stretching

Conditioning ( burpees, long jumps, push ups, mountain climbers )

1 minute straight, then 1 minute rest ( 10 min total )

Great shirt work today. I managed to pause on my chest for the first time in a shirt. I felt a lot more comfortable towards the end coming down faster and exploding, rather than slowly sinking the bar down and struggling all the way up. My only complaint is the pain in my left elbow coming back after it completely went away over the summer. It really killed me while doing that triple at 275 with the shirt.

Bench Saturday 08-21-10

Board Press
145 x 3,3,3,3

Incline Press
95 x 5
105 x 5
115 x 5,5

Wide Grip Pull-ups
46 lbs aided x 6,5,5

Skull Krushers
45 x 6, 5

Body Weight : 162 lbs

Bonch

Bench

155 x 1

155 x 1

170 x 1

175 x 1 (PR)

I think I figured it out. I wasn't staying tight and using my legs at the bottom while waiting for the press call before, because that 170 was fine today.

Board press

185 x 3 x 2

195 x 3

Incline bench

125 x 5

135 x 5

155 x 3+2 Dean

Went a little bit overboard but 135 just felt so easy

Was going to do lateral raises but my left shoulder kind of hurt so I just did YTL raises with light weight

01/18/10 Heavy Bench

Shirted Bench:
warmups
335 x 2 no touch
345 x 1 inch away, but low
355 x 1 too low
365 x 1 borderline

I am fucked for the meet and will need to take a token raw opener x 1 set

Shirted 3-board Press:
365 x fail
315 x 3
315 x 3 much easier and I lowered the bar faster (which I need to do for my full ROM bench)
325 x 3

Incline DB Press:
85s x 6 for 4 sets

Toasted...bad day 4/10

12/7/09 Heavy Bench

Bench Press:
warmups
135x3
145x3
155x3
170xf (went for a new PR and fucked up at the bottom because I didn't stay tight enough)
160x1 (flew up very easily. Maybe had a chance at getting the 170 had I had that form and tuck)

Bench with 3" blocks:
155x3
165x3
170x3
175x3

Incline Bench with dumbells:
37.5sx8
40sx8
45sx8

Skull Crushers:
35x8x2
45x8

Meeting with RAs:
I was just dicking around for most of the time, being argumentative for the sake of making an argument. Luke enjoyed this, but once we broke the 1 hour mark, he stopped dicking around and putting up with my shit so we got down to some serious compromises. The total amount of time it wasted was kind of a fail, but in the end we got to keep the Rockstar, so I'm calling it a PR.

Bench

Bench:
275 x 5
295 x 3
305 x 2 + 1 fail

2 Board:
315 x 3
335 x 3, 2 sets
345 x 3

Should have gone heavier on these. I didn't get a good feel for 335 on the first set, but locked it in for the remaining.

Standing Press:
135 x 8
155 x 7
165 x 6

Finished with cable tricep extensions

ME Bench

Was going to put on the blue katana, but accidentally left it at home.

3-Board
315 x 3
355 x 3
375 x 3
395 x 3
415 x 2 + 1 fail (PR compared to last time)

Misgrooved the last one 2" low. Felt pretty heavy, so I'm not sure if I would have gotten it anyway. The difference between my 3-board and my 2-board is pretty depressing.


Speed Bench:
used quadded minis

185 x 3, 6 sets

I am going to switch to ring-finger on the rings for volume work for the next few weeks. I'm hoping the added range of motion will work the off-the-chest area harder.

Finished with some cable triceps and front deltoid raises.

Some sort of effort in benching things or at least pressing them away from me

Got the Vs. shoes today, so tried benching in those since a lot of people around here seem to. I liked it a lot, surprisingly. I get much more leg drive, so I will probably stick with this in the future.

2-board:
This seems to be my sticking point, so I decided to work it first and heavier. All reps paused.
315 x 3
335 x 3
355 x 3 (last one touch and go)

Felt good on these. Last one was a PR, but didn't have the strength to pause the final rep.

Bench:
1 second pause
225 x 10
245 x 8
255 x 7 + 1 fail

Did volume work for two reasons: to see how training the weak point would affect the entire press, and to focus on technique. One of the lifters made a comment that I need to tuck and flare the lats more, so I emphasized that today.

Standing Press:
135 x 5
165 x 5, 3 sets

Finished with cable triceps, heavier weight for 4 x 8