Bench 5

Bench:

295 x 5

305 x 5 @ 9+, 5 @ 10-

Getting close to my all-time PR of 310 x 5 (while weighing 220, haha)

Pause Bench:

265 x 3 @ 3sec

275 x 3, 3 @ 3 sec

Dips:

4 sets til failure,

Close-grip pull ups:

5 sets til failure

Shrugs:

405 x 10

495 x 3 sets of something

Finished with ab wheel and PNF

Hurried Bench

I was in Seattle on Saturday and through an odd series of events, ended up at Seattle Strength and Power by myself with 45 minutes on the parking meter. This is all I could manage:

Bench:
275 x 5, 5, 5, 5, 3

Almost no rest, and I had no spotter so I cut it early on the last set.

Standing press:
135 x 6, 5, 5, 6

These are way harder after bench

superset with close-grip pull ups:
8, 8, 8, 8

Bench Assistance 6/24/2011

Push Press
155 x 5 @8
165 x 5 @8
175 x 5 @9
185 x 5 @9.510lb PR
195 x 2 @10 FFFFFFFFF!!!!!!!!!!!!

T-Bar Rows
225 x 8
245 x 8
280 x 8 PR
280 x 8

2 Board
215 x 5
225 x 5
235 x 5
245 x 4 +1 (didn't fail but Greg helped me up in the lockout)

Close Grip Pull Ups
x15, x12, x10, x12

Dips
x15, x15, x15, x15
elbows were hurting after this...

Bicep Machine + Abs

Bench Day 5/24/2011

Pause Bench w/ 3 sec count
185 x 3
195 x 3
205 x 3
215 x 3 PR this is also my 3 rep max. weird

Band Lightened Bench
245 x 5
265 x 5
275 x 5
275 x 4 + cramp

Superset BW Dips + Shoulder raises
x23, x20, x20, x25 PR
35's x 10, 45's x 10, 45's x 10, 45's x 10

BW Close Grip Pull Ups and Rear Delts
4 sets each

Ball Rotations & Scap Push ups
3 sets

Bench 5/17

Bench 3x3
115x3
120x3
120x1 (WTFZOR)
115x3

Bench off Low Pins 3x5
105x5
105x4
105x4 (really?)

Incline Bench
65x8
75x4 (WHAT IS IT WITH FAILING REP 5)
75x5

Close Grip Pull Ups 4x5

Bench Day 4/26/2011

Bench
195 x 3 @8
205 x 3 @8
215 x 3 @9
225 x 2 @10
225 x 2 @10
I'll admit, this was dumb. But hey, 225 x 4 reps total = PR

2Board
205 x 5
225 x 5
235 x 5 PR?
225 x 5
225 x 5

Close Grip Bench
155 x 8
165 x 8
175 x 5
175 x 4 ELBOWZZZ

Shrugs w/ no straps
315 x 10
405 x 5
455 x 5
475 x 5
495 x 5

Close Grip Pull Ups
x20, x15, x12, x15

GHR Abz

4/12 Bench

Singles
105x1
115x1
120x1 (fail)
120x1 (PR)

Pause
95x3
95x3
95x3
105x2 (fail last)

Incline Bench
65x5
85x4 (failz0r last)
75x7

Narrow Grip Strict Pull Ups
4x5

Luke 4-12-11 Bench

Bench

205 x 1 @ 8

215 x 1 @ 9+

225 x 1 @ 10- PR

230 x fail almost had it. I maybe could have had this, but I wasn't focused after hitting 225

Band Resisted Bench with greens

95 x 3 x 3

115 x 3 x 3

125 x 3 x 3

135 x 3 x 3 PR

Incline Bench

145 x 5

155 x 5

135 x 10 with pause

Shrugs

315 x 20

405 x 15

455 x 12

405 x 21

superset with close grip chin ups

BW x 21, 15, 11, 10 plus one muscle up

Abs

4.12.11--Squat and Bench

Due to missing yesterday's squat workout, I found it prudent to at least hit my squat singles before doing my bench workout for the day.

Squat:
warmups
255
275
295 (10 lb PR). Greg got this on vid, will post it when it's available. Felt good. Ready for 300 club!

Bench Press:
warmups
165
185
195 (5 lb PR). Greg also got this on video. As with most of my heavy bench reps, form was kinda shitty and I brought it up into the rack, but still a good lift IMO.
200xf. Just didn't have enough left in the tank following the 195 I guess.

Band Assisted Bench (purples doubled):
185x3x9

Incline Bench:
125x5x3
135x5. Was a lot easier than expected. Gotta force myself to start with the plates next time.

Machine Shrugs supersetted with Close grip pull ups/close grip lat pulls and with cable abs:
setsxreps

My total is now at 875, very close to the elusive 900 total. Furthermore, getting REALLY close to the 200 bench, 300 squat, 400 deadlift goals that I set for myself at the beginning of the year. The fact that I am doing this at roughly 165-170 pounds is kinda shocking to me, in a good way.

Bench Singles

Bench (brief pause)

215 x 1 @9-

235 x 1 @10- (5 lb PR) -very brief pause if any

240 x fail -had a solid pause on this one, got it up to about a 3 board and couldn't grind it out

On the 235 set the weight went up pretty quickly right after I got past about the 3 board region, which is right about where I've set up pin presses these past 2 weeks. Perhaps they've helped?

Speed bench (purples doubled around pin 6)

185 for 9 sets of 3

Incline bench

145 x 5

155 x 5

165 x 5

175 x 5

Machine shrugs

10 plates x 15

12 plates x 31 (added straps)

14 plates x 31

16 plates x 23

All PRs thanks to Ryan setting the number of reps.

Close grip pullups

BW x 20, 12, 10

ss'ed w/ 3 sets of Kneeling abs

Real reason for the bench PR...getting fatter: post-training BW - 193.4 lbs

Bench Assistance 3/15/2011

Bench
255 x 1 3Board
255 x 1 2Board
255 x 1 10lbs
255 x 1
265 x 1
275 x f

Close Grip Incline Bench
175 x 5
185 x 5
185 x 5
185 x 5

Pull Ups, Ego Curls & Skull Crushers.

GHR Abs

Feeling awfully shitty about my scalene/benching/dlifts. I'm hoping the deload week will help.

Bench Assistance 2/11/2011

Overhead Press
145 x 3
155 x 3
160 x 3 5lb PR
145 x 3

2-Board
225 x 3
235 x 3
245 x 3
235 x 3

Incline Dumbbell Bench w/ 75's
3 sets of 10

Supersetted with Close Grip Pull Ups
x18, x15, x15

Chest Supported Rows
3 sets of 8 w/ 4 plates

Bench Assistance 2/5/2011

Overhead Press
145 x 3
155 x 3
145 x 3
145 x 3

Pin Press (around the 2 board area)
205 x 5
215 x 5
205 x 5
205 x 5

Dumbbell Press
75's x 10
75's x 10
75's x 8
75's x 7

Supersetted with
Close Grip Pull Ups
x19, x13, x12, x10

Chest Supported Rows
3 plates x 8
3 plates + Qtr x 8
4 plates x 6

Bench Assistance 1/28/2011

Overhead Press
135 x 5
145 x 5
150 x 5 PR 5 lbs
140 x 5

2-Board (found reliable spotters)
225 x 3
235 x 3
235 x 3
235 x 3
235 x 3
Every set felt hard

Dumbbell Press
3 sets of 9 w/ 75's

Supersetted with Close Grip Pull Ups
x16, x12, x10

Wide Grip Cable Rows
3 sets of 8-10

Conditioning
High Box Jumps, Burpees, Slams & Jumproping

Bench Assistance

Incline dumbbell bench

70s x 8

75s x 6, 6, 6 -PR

Close grip cable presses

70 x 10, 10

40 x 15, 15

Elbows unhappy, but the lighter sets made them feel slightly better.

Cable rows

250 x 6, 6, 6, 6

Close grip pullups

BW x 20, 15

BW x 13 (neutral grip)

1 mile at the track (jogged 1 lap, then sprinted the straights and walked the turns)

1/22/2011

Standing Press

145 x 3
145 x 3
145 x 3
145 x 3
I usually do this for sets of 5, but I was feeling crappy.

Incline Dumbbell Press w/ 75lb dumbbells
4 sets of 8

Dips
4 sets of 15-20

Close Grip Pull Ups
x13, x10, x8, x10

Cable Rows
4 sets

Before the last meet, I felt really fatigued on the second to last 531 cycle before the meet. I've been waking up at 185 so I gotta throw in some interval/gpp stuff into my training to bring my weight down. I'll be doing that on Mondays, Wednesdays and Fridays.

Bench Assistance

Standing Press:
185 x 3 @ 10
195 x 3 @ 10, 9+, 9++

Superset of dips and close-grip pullups.

Superset of chest supported rows and cable skull crushers.

Bench Assistance

From saturday

Standing Press:
185 x 3
205 x 2
195 x 3
185 x 3

Dips + Close-grip pull up x a lot

close-grip freemotion.

t-bar row
4 plates + 25 x 5

Then 80 pound sandbag carries in waist deep water with 3 foot ocean swells for an hour.

Bench Assistance 1/14/2011

Standing Press

155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Incline Dumbbell Press w/ 75s (I guess that is as heavy as they get at Wooden)
x10, x10, x9, x7, x6

Dips
x20, x20, x16, x15, x15

Close Grip Pull Ups
x13, x10, x8, x10

Bent Over Rows

225 x 5
225 x 5
225 x 5
225 x 5

Abs are sore as hell so I'm gonna save it for Monday.

Bench Assistance

Standing Press

95 x 5

105 x 5

115 x 5

125 x 5

These were easier than last time because I brought my grip in closer.

Incline dumbbell bench

55s x 8

60s x 8, 8, 8

Dumbbell rows

125 x 8, 8

Close grip pullups

BW x 18, 12, 10

Finished with 3 sets of ball bridges.