9.29.11-Bench

Bench Press:
warmups
185@9-
195@9+
200@10 ties PR
205xf (got it about 2 inches off the chest but to tired from 195 to get it up)
My lockout is MUCH stronger than my off the chest. Once I get about 4 inches off the chest, I feel like I could lock out about 225 lbs. Any suggestions for getting my pecs stronger so I can get to the 4" and easily lock it out? I'm doing some pause bench and flyes...

Incline Bench:
115x8@9
135x8@10-
135x8@10

Shoulder Press, Flyes, Shoulder Raises, other pec/shoulder/triceps machines.

Bench Assistance Study Break 5/29/11

Overhead Press
125 x 5 @8
135 x 5 @9
145 x 5 @10

My version of tricep deth; see previous blog entries.
3 sets

Arnold Press
50 x 8 x 4

Flyes
4 sets of 10

Superset inverted rows & Tricep Pull downs
4 sets each

Superset Close-grip lat pull downs & Hammer Curls
4 sets each

Ball Bridges

Bench Assistance 5/14/2011

Standing Press
135 x 5
135 x 5
135 x 5
135 x 5
This was harder than it should have been. But then again, my back was fried and it was 8am.

Tricep Death
I put a 25lb plate on each side of the bar and three 10lb on top. I then benched it close grip with 155 x 5, 135 x 5, 115 x 5 and then 95 x 5. I did three sets of this and my triceps were fried.

Arnold Press
50's x 8
50's x 8
50's x 8
50's x 8

Flyes
4 sets of 8

Supersetted Inverted Rows and Tricep pull downs
4 sets of 10-15 each.

Supersetted Preacher Curl Machine & Chest Supported Rows
4 sets of 10 each

Bench Assistance Day 12/10/2010

Standing Press

125 x 5

135 x 5 PR

145 x 5 PR

135 x 7 PR

Floor Press

185 x 5

195 x 5

205 x 5 PR

205 x 5

Dips - x20, x15, x13, x15

Supersetted with ...

Wide Grip Pull Ups - x12, x10, x8, x7

Close Grip Cable Rows

4 sets

Flyes

4 sets

Cable Abs

Cardio - Ran steps at Drake

Great workout.

Bench Assistance. Friday, 10/22/10.

Extra Long Pause Bench 4x3 (with 3-second pauses)
135
135
135
135

Incline Bench 4x8 (with pauses)
105
95
95
95

Tricep Pushdowns 3x15 (with pauses)
60
70
80

Pullover Machine 4x12
140
140
140
140

Condor Shoulder Raises 4x15
10s
10s
10s
10s

LIGHT Pec Deck Flys 3x12
60
60
60

LIGHT Hammer Curls 3x12
10s
10s
10s

Weighted Situps
10lb x 12
10lb x 12 + BW x 8

Bench

Bench (brief pause)

175 x 3

180 x 3

185 x 3

190 x 2 + 1fail

I think I'm going to reset my weights on the big lifts and work back up over the next few weeks. Jumping right back into poundages I was doing right before the meet is a bad idea.

Push press

135 x 5

145 x 5

155 x 4

Incline dumbbell press

65s x 8, 8, 6.5

Flyes

60 x 10, 9, 8

RE Bench

Bench:
275 x 4
285 x 4, 4, 4, 4
275 x 4

Not feeling very explosive today. The elbow pain came back, but not as bad as before. A month ago, these seemed much easier, but I'm not sure if it's over-training or the elbows that have caused the effect.

Dips:
bw + 45 x 6
bw + 90 x 6
bw + 135 x 6, 6

bw ≅ 193ish

Incline Bench:
225 x 8, 8
205 x 8

These made me extremely sore last week. I suspect my arch is really taking out a lot of the range of motion on flat bench, but it has no effect on incline so I'm actually getting decent off-chest work.

Flyes:
60? x a lot, 4 sets

Focused on getting the shoulders to feel good. More prehab than anything.

4-28-10 Chest and Shoulders

No bench this week to let my elbows rest

Triceps Pushdowns with rope

worked up to the stack x 6

Flyes

7 or so sets

Shoulder Raises

6 sets or more

Abs

Bench

4/14/10

Bench

225 x 2, 2, 2, 2

215 x 2, 2

Close-Grip Bench

185 x 4

175 x 4

Shoulder Pin Press

135 x 8, 7

Flyes

Bench

4/7/10

Bench

215 x 5, 5

205 x 5, 5, 5, 5

Close-Grip Bench

165 x 5

175 x 5, 5

185 x 5

Shoulder Press, Flyes

4.7.10--One Night in Benchkok

http://www.youtube.com/watch?v=hlL0jB0j3YA for anyone who doesnt get the reference of the title of the post.

Bench Press:
45x10
95x5
135x3
155x3x4
155x2+f
145x3

Close Grip Bench Press:
115x4
125x4
135x4
145x3+f

Shoulder Pin Press:
95x8x3
105x8

Flyes:
3 sets of 8

Wednesday Weigh-In:
168lbs

Running at Drake:
100m sprint
200m buildupsx3
6 laps total

QE Bench

Another fantastic wake-up-and-work-out training session <3

Bench:
275 x 5, 5 @ 8
285 x 4 @ 9

Frustrated on the last one, as the random spotter started helping on the 285, which messed up the set.

Seated Military Press:
165 x 8, 6
155 x 6

Gassed a bit sooner than I would have liked. My right elbow started hurting from having irritated it with the good-mornings on thursday. Need ice + vitamin-I.

Finished with flyes, close-grip pull ups, cable triceps and sub scap pulls.

My bench is retarded

Bench

135 x 3

145 x 2

155 x 1

165 x 1

Easy, but unpaused. Probably just going to open with 155, which was easy paused.

Pin press

145 x 3

155 x 3

165 x 3 x 2

Incline DB bench

50 x 6

55 x 6

60 x 6

Was going do do another set at 65 but my left shoulder started acting up so I stopped benching there. I think it was because I didn't have a spotter for pin presses, so I ended up racking and unracking myself. Shoulder was also the reason I didn't do upper back assistance today.

Machine flyes

1/4/10--Heavy Bench

It was really good to be back in the Wooden Center to lift with the powerlifting buddies for the first time this year. That, and being able to listen to three Lady GaGa songs. And the countless influx of New Years Resolutions n00bs christening Benchfest2010®.

Heavy Bench
warmups
95x5
115x5
135x3
145x3
155x3 PR

Band Assisted Bench (purples)
185x3
195x3
195x3
205x2+f PR
195x3

Close Grip Bench Off Pins
145x5
155x5
185x5
185x4+f
185x5

YTL's/Frontal Raises/Koala Raises supersetted with incline flyes
5s for the Koala Raises for each arm (wide, 45 degree, forward)x3
12s for each arm for the first set of flyes
15s for each arm for the last two sets of flyes

Bench

12/14/09

Bench

185 x 5

185 x 6

195 x 5

205 x 5

Seated Shoulder Dumbbell Press

50 x 5

55 x 5

60 x 4

Skull Crushers

65 x 5

75 x 5

85 x 5

Flyes

60 x 7 x 3

Bench

Bench (paused)
165 x 5
175 x 2+1(spotter touched the bar on the last rep so I didn't count it)
175 x 3
190 x 1
-on the sets of more than 1 rep I seem to be explosive off the chest on the first rep but there's a huge decrease in speed on the later reps

Floor press
185 x 3, 3, 3, 3
-Since I was alone I did these instead of foam presses but it was probably a bad idea because they made my elbows hurt pretty badly

Incline press
135 x 5
145 x 5
155 x 3+1fail

Did a set of dumbbell presses but my elbows hurt too much so I just finished with flyes
145 x 12
160 x 10, 8

Max Bench

Bench
95 x 5
115 x 5
135 x 2
155 x 1
165 x 1 (PR)

175 x f

170 x f
Did 155 without pausing and it practically flew up, then did 165 paused and it felt that much harder. This is like the 4th time this year I've reset my bench, but hopefully my form's starting to look better.

Seated Press
65 x 8
85 x 6
95 x 6
105 x 6
115 x 4

Flyes
25 x 8
30 x 8
35 x 8

Heavy Bench 11.2.09

Bench:
warmup
95x5
115x3
135x1
150x1
160x1 (NEW MAX!!!)
165x1--failed

Sitting Press:
45x8
55x6
55x8
65x8
75x6

Butterfly:
15sx10
20sx10
20sx10

Beard Growth:
ate spicy food
willpower--failed

Bench

Bench:
2 second called-out pause:
255 x 5
265 x 4 + 1 fail
275 x 3
225 x 9 (going for 8, miscounted)

Floor Press:
245 x 5
255 x 5
225 x 8 (smoke show, wtf)
235 x 7

(superset)
Flyes:
used funky weight stack cable machine

9 weights x 12, 13, 13, 14

Rope Tricep Extensions:
77 x 30
121 x 13, 13, 16

Bench

Bench (2 second pause)
135 x 5
145 x 5
165 x 3 last rep pretty slow
135 x 8

Floor press
135 x 5
155 x 5
145 x 8
145 x 7 + 1fail
First time doing these. I definitely like this exercise.

Pec deck flyes
130 x 12
175 x 10, 10

Rope pushdowns
3 sets