Bench Assistance 2/25/2011

Dumbbell Press
60's x 5
60's x 5
70's x 5
70's x 5
70's x 5
My neck hurt like a bitch when I actually tried to do Arnold Presses correctly

Bent Over Rows
205 x 8
225 x 8
225 x 8
225 x 6

Tricep Death-Tricep Extension drop set
3 sets of a shit ton of reps. Massive tricep pump

Flyes
3 sets of 12. Massive chest pump

Cable Rows
4 sets of 8-10 reps

12/14/10 Bench

Reverse Band (Greens):
315x5 @ 7.5
345x5 @ 8.5
365x5 @ 9
355x5 @ 9.5
*I am a bit rusty with these, but I should be back to where I was in a couple weeks.

Incline Press:
165x5 @ 8
185x5 @ 8
195x5 @ 8
205x5 @ 9
195x5 @ 8.5
195x5 @ 9
*These went much better than I could have ever expected coming off the meet, pretty happy with them.

Overhead DB Press:
60s x3 x8

Finished with some seated rows and chest fly machine.

05/11/10 Upper Back/Accessory

After a few weeks of hammering this day hard and then the next day having a sub-par bench day I decided to back off a little. I cut out the weighted pull-ups in lieu of some overhead presses. All the sets were heavy but not maxes.

T-bar Rows
Overhead Dumbbell Press
Shrug Machine
Hammer Curls
Cable Abs

02/23/10 Bench

Very happy with today's workout. Two weeks ago I took out the weekly speed bench day and substituted in another heavy movement day. I have already noticed significant improvement in my benching. It looks like I will use the speed bench sparingly (especially considering my strength and speed off my chest is a huge strong point for me right now).

Hit a PR in floor press.

Also as a point to note I have gained 7 pounds in the last week or so which is good. Am consistently weighing 187-189 at night and 185-186 in the morning. Can't say I have been eating or dieting any differently. I did switch my protein drink to the Optimum Nutrition 2:1:1 Recovery Mix. But historically I will go 6 months without gaining any weight and then in one week gain 5-8 pounds just to remain there for another 6-months. Either way, this is a much better weight to be training at for my weight class than the 178-182 I used to be at.

Normal Grip Competition Pause Bench

225 lbs x 5 reps x 1 sets @ 8 RPE
235 lbs x 5 reps x 1 sets @ 8.5 RPE
235 lbs x 5 reps x 1 sets @ 9 RPE
225 lbs x 5 reps x 3 sets @ 8 RPE

Floor Press (Medium Grip)

225 lbs x 5 reps x 2 sets @ 8 RPE
225 lbs x 5 reps x 1 sets @ 9 RPE
225 lbs x 4 reps x 1 sets @ 10 RPE

DB Overhead Press

65 lbs x 7 reps x 2 sets @ 8 RPE
65 lbs x 7 reps x 2 sets @ 9 RPE

Finished with Chest Supported MTS rows.

02/16/10 Bench

Ultra-wide Pause Bench:
205 x 5 @7.5
215 x 5 @8
225 x 4 @9
215 x 5 @8.5
205 x 5 @8.5
205 x 5 @8.5

Floor Press:
205 x 5 @7
225 x 5 @8
225 x 5 @8
235 x 3 @10
225 x 3 @9

DB OH Press:
65 x 8
70 x 5
70 x 5
55 x 10

Chest-Supported Rows

8/18 Press

Overhead Pin Press: 95x10
135x5
155x5
165x5
185x3
155x5, 5, 5, 5, 5

Bench Pin Press (about top 1/3rd of motion): 225x8, 8
255x3

Seated DB Press: 40x10
50x10, 10, 10

Barbell Extension: 65x10
75x10, 10, 10

The Pin Presses (both of them) felt awesome, and handling all of that weight after training comparatively light gave me an awesome forearm pump lol. I will use this workout for heavy partials + delt/tricep training, rather than just the latter.

The barbell extensions today were done in a bit of a different manner than usual. Instead of bringing the bar straight down and then back up, I brought it down to my throat/chin, shifted back until it was at my hairline, and then rocked it back and up. This way felt much more effective than just regular skullcrushers.

I can bench too

Board press:
315 x 5 - 3 board
315 x 5 - 2 board

felt slow from being over trained, so I stopped.

Dumbbell Military Press:
65 x 10
85 x 8
85 x 6
85 x 5

Close-grip Bench:
(it ain't what it used to be :'( )
185 x 10
225 x 6
225 x 5
225 x 5

Dumbbell Flyes:
(hadn't done these in ~4 years)
35 x 10 (warm-up))
45 x 10
55 x 8
55 x 8
55 x 8

Bench

Bench: 165x5
175x3, 5, 6
185x5 PR (Beat Greg)
175x5

Incline Bench: 95x10
135x8
145x4, 4 (Greg beat me with 5)

DB Military: 40x8
45x5, 4
50x 4/4 (1 arm)

Cable Pushdowns: (side pulley) Stack x 8, 11
1/3 Lat Pulldown Stack x 7, 8

Triceps Death: 115 failed at 4 board

The 185x5 was a big PR for me, which was nice. However, I ended up sandbagging the Triceps Death. Partial Fail.

Must...Get...Stronger...

SE Bench

Flat Bench:
285, 5 x 3 (5 sets of 3)

Rippetoe-Style Bent-Over Row:
210, 3 x 5

Standing Overhead Dumbbell Press:
70s, 3 x 8

Edit: Err, guys that's not band-lightened, that's straight weight