Bench Assistance

Incline Bench
225 x 5
235 x 5
245 x 5

Military Press
155 x 8
165 x 8
175 x 7
185 x 5 + 1f

Felt pretty good on these since i only did 3 sets of incline.

Supersetted
dips, 15, 17, 18, 13
pull ups, 10, 11, 7, 6

So much pump

FInished with one arm cable rows:

120 x 8
140 x 8
150 x 8, 5

start losing my grip

and ab wheel

Bench Assistance

Close Grip Incline Bench
225 x 5
235 x 5
245 x 5 @ 10
225 x 5 @ 9+

Military Press:
135 x 8
155 x 5, 7
145 x 8

Dips:
4 sets x 12-18

Wide-grip pull ups:
4 sets x 8-12

One arm cable rows:
80 x 8
100 x 8
120 x 8, 8

Bench Accessory. Saturday, 11/20/10.

Close-Grip Incline Bench 4x5
115
115
115
115 (tough)

Shoulder Press 4x5
85
80x4+f
75
70
-> shoulders fatigued.

Body weight Dips
8 reps
7 reps
6 reps + fail
5 reps + fail
-> triceps fatigued.

Wide-Grip Pullups
7 reps BW
7 reps BW
7 reps BW
5 reps BW

Semi Bent-Over Rows 4x5
115
115
115
115

Preacher Curls (Open Grip)
50x5
50x4+f
50x3+f
-> this was way harder than it should have been.

Forearm Grip Holds (on Shrug Machine)
3 & 1/2 plates on each side x 10 second hold
4 plates on each side x 10 second hold
4 plates on each side x 10 second hold

(2) Light Rotator Cuff Exercises 3x8
-> just with the 5 lb weights

Bench Assistance

Close grip incline bench

145 x 5

155 x 5

165 x 5, 5

Seated press

115 x 5

125 x 5

135 x 4+1fail

T-bar rows

205 x 5

215 x 5

225 x 5, 5

Dips/Pullups superset

20/12, 14/11, 12/10

Bench Assistance Day 11/19/2010

Close Grip Incline Bench (Paused)

165 x 5
175 x 5
185 x 5PR
195 x 1 (elbows!!!)

Ultra Wide Grip Military Press

135 x 5
135 x 5
135 x 5
135 x 6 (got in a better position)

T-Bar Rows (5 plates)
x8, x8, x8, x10 (after long break)

BW Dips
x20, x20, x20, x20

supersetted with Ultra Wide Grip Pull Ups

x8, x8, x8, x7

Abs

Recovery Week. 11/8-12/2010.

---- Tuesday ----

Dumbell Bench 4x8
-> all with 50s

Stability Bench
10 reps with a 15lb and 10lb dumbell hanging off each side
10 reps with a 20lb and 10lb dumbell hanging off each side
9 reps with a 20lb and 15lb dumbell hanging off each side

Super Close Grip Bench 3x12
-> all with inner grip on 70lb preset bar

Shoulder Press
60x7
60x6
60x7
40x12?

---- Wednesday ----

Power Cleans
135x4
135x4
135x2+f+f
135x4 (good, better form)

Stiff-Leg Deadlifts Off Blocks 3x8
-> off a 4inch box, narrow stance
225
225
225 (tough)

Wide Grip Pullups
7 BW
7 BW
6 BW

Weighted Situps 3x10
-> all with 10lb plate behind head

Calf Raiss 3x10
-> all @ 160

Shrug Machine 3x10
-> all @ 3 plates each side

Cable Abs 3x12
-> all @ 60

---- Friday ----

Close-Grip Incline Bench 5x5
115
115
115
105
105

Shoulder Press 4x5
75
85x4+f
75
80

Bodyweight Dips 4x8
--> FIRST TIME I'VE TRIED TO DO DIPS IN 4-6 MONTHS!! ELBOWS FELT ALRIGHT!!

Hammer-Chin Pullups 4x7 BW

Preacher Curls
50x7
50x7
50x9+f
Negatives: 80x3

Decline Bench and Back. Wednesday, 8-25-10

Today, for the front and back of my body, I attempted to lift a 3x5, 3x5, 3x8, 3x10 rep scheme. I think the 5 rep range for my first 2 movements works really well to develop my strength. The 6-8 rep range for the accessory work helps add additional muscle break-down and then one exercise for some isolation work.


Decline Bench 3x5 (with pauses)
135
145 --> P.R.!!!
145

Standing Press 3x5
75
75
75
-> I need to do more vertical shoulder strengthening work. My base feels strong lifting the weight off my upper chest but my lockout is very weak.

Close-Grip Incline Bench (touch & go)
95x7 + fail (slight)
95x8
95x8
-> used more leg drive on the last 2 sets. felt explosive off chest.

Weighted Pullups 3x5
45
40
35x4 (cut out early. too tired. barely got 5th reps on first 2 sets)

Seated High Row Machine 3x5
105 lbs each side (weak)
105 lbs each side
105 lbs each side

Face Pulls (Hammer Grip) 3x8
100
120
120

Dip Machine 3x10
70 lbs each side
70 lbs each side
70 lbs each side

Leaning-Over Bicep Curls
-> using a vertical bench and training one arm at a time
15 lbs x 10 each arm
15 lbs x 10 each arm
15 lbs x 8 each arm

DB bench

Dumbbell bench

60 x 5

65 x 5

70 x 5 x 3

Close grip incline bench

135 x 3 x 6

Tricep pushdowns

4 sets of 8 on a weird pulley that made 70 kind of hard for that many reps

Bent-over row

205 x 5

205 x 6 x 3

Bench

Right shoulder still feeling so-so, so I backed off on anything wide-grip.

Close-grip Bench:
1 second pause
225 x 5
235 x 5
245 x 5
255 x 5

Incline Bench:
Paused these, which was a switch
185 x 8
205 x 7

Close-grip Incline Bench:
1 second Pause
155 x 7, 8, 10

Super set:
Dips
bw x 43, 25, 39, 27

MTS Row:
250 x 10
270 x 10
290 x 10
310 x 6

Super set: flyes for pre-hap (light) and pull ups of varying grip.

Finished with bench crunches or whatever they're called (Phil taught me these)

ME Bench

Bench:
pause extra long today to prepare for the USAPL hold-it-til-you-die onslaught.

275 x 3
285 x 3
295 x 1
305 x 1

Band-Lightened 2-board:
used quadded minis which were completely slack the last 2 inches. Maybe 20lbs off the bottom?

315 x 4
325 x 4
335 x 3 + 1 fail
335 x 4

Last set felt much better.

Dumbbell Shoulder Press:
(db x reps per arm)
85 x 8
90 x 8
90 x 6
90 x 3 + FAIL

Hit the wall on the last set big time.

Incline Close Grip:
135 x 10
155 x 8
185 x 6

Bench

2/25/09

Bench

165 x 8

175 x 8 (PR)

185 x 6 + 1 fail

2 Board Press

195 x 3

quadded minis

195 x 4

205 x 4

215 x 4

225 x 4

Seated Shoulder Press

50 x 8

50 x 6

50 x 6

50 x 8

Close-Grip Incline Bench

105 x 6

105 x 8

105 x 7

105 x 7

Speed Bench Kyle Style

2/7/09

Speed Bench

135 x 3 x 8

Close Grip Incline Bench

125 x 5

135 x 5

135 x 5

145 x 5

Chest Supported Rows

45lbs x 10

70lbs x 10

90lbs x 10

90lbs x 10

Rear Delt Flyes

40lbs x 8 x 4

Core Work on The Rings

Bench

1/21/09

Bench

full pause on each rep

185 x 5

195 x 3 + 1 fail

195 x 3

195 x 3

Bench off Foam Roller

195 x 3

185 x 4

185 x 5

185 x 5

Close Grip Incline Bench

115 x 7 x 4

Dumbbell Chest Press on Weighted Medicine Ball (stability work)

37.5lbs x 12 x 2

45lbs x 8 x 2

Desperately need to work on my form: tucking my elbows would significantly increase my bench and reduce the many shoulder injuries I've had while benching.