Bench Day 3/8/2011

Close Grip Bench
175 x 3
185 x 3
195 x 3
205 x 3
205 x 3
205 x 3
195 x 3
195 x 3
This is the only bench motion I could do so I did 8 sets.

Dip Machine
3 sets of 12 w/ Stack

Super setted w/ Delt Raise Machine
3 sets of 12

Close Grip Lat Pull Downs (w/ Straps & Shitty form)
4 sets of 8 w/ Stack

Bicep Curls
4 sets of 10

GHR Abz

Cardio on treadmill

PNF

Super Katana = Super Fun

10/5/10

Bench

shirted, all off foam roller

255 x 2

275 x 3

275 x 2 touched

285 x 2 didn't touch

285 x 3 touched foam on each

Incline Dumbbell Press

70 x 8 x 3

Cable Row, Pullups, Side Raise, Abs, PNF

7/22 Bench

Bench Press:
185x5
205x5
225x6, 4 PR

Seated Military:
95x8
135x5, 4
145x4

Delt Raises
Tricep Crap

Another Bench PR. This alternating of Reverse and Competition grip benches seems to be working quite well for me. I'm thinking of dropping most of my tricep isolation work, as the reverse grip and board presses (to be incorporated next week) should be adequate stimulus. Unracking the bar by myself has irritated my elbows again, and I want to give them a chance to heal.

4/21 ME Bench

Manpon Press:
225x3
245x1
255x1
265x1 PR

DB Bench:
65x10
70x10
75x8, 6

Cable Pressdowns
Chest-Supported Row
Side Laterals


Some good pressing today. Looks like I still retain my lockout abilities from before, as that was a overall raw board press PR (I hit 255 at a 4 board and 285 shirted at a 3 board before).If anyone was wondering, I'm going back to the conjugate periodization style for now. My ME lifts for bench will be the Manpon, Floor Press, and Shirted Bench. My ME lifts for squats will be Zerchers, Squats, and GMOPs.

LE Bench

Lesson Learned: Eating nothing but beer and chex mix + sleeping for 3 hours only to wake up and go immediately to the gym do not make for a productive workout.

Standing Press:
138 x 8
155 x 6, 6, 6

Bench:
went 3" in from my normal grip. Trying a closer grip raw for a few weeks to see how it feels.

225 x 7, 7, 6, 6

Finished with shoulder raises, cable flyes and dips.

Sort of a worthless workout. Trying to incorporate more volume on the offdays in hopes of actually building some chest muscle. go go bench!

01/04/10 Heavy Bench

First workout after a 2 week absence. All-in-all id give it a 7/10 but considering I was expecting a 4 or 5/10 I was happy with it.

Bench:
225 x 5
235 x 3
245 x 3
250 x 2 +1FAIL

Reverse Band (greens+purples) Bench:
325 x 3 (only used greens)
365 x 3
375 x 2+1FAIL
345 x 3
355 x 3

Close-grip Pin Press:
255 x 4
275 x 3
started getting out of the groove on each set, in turn my front delts became toast so I cut it short...weight didn't feel too heavy though.

Front/Lateral Delt Raises:
20 x 10/10
22.5 x 10/10
22.5 x 10/10

12-10-09 Bench

Bench

at my house with no spotters with a skinnier bar, and high bench

145x8

165x5,7,7,7 no pause on the last set

Triceps Death

without boards so I estimated the heights which made it harder

105 x 1 normal grip

105 x 1 close grip

Deltoid Raises

Bench + UW Gym Review

Went to UW's gym because I don't have a key to S S&P. Got in late, so the entire workout was rushed in 50 minutes.

Bench:
Shoulder started hurting 2 days ago when I wasn't doing anything, so I avoid any long pauses at the bottom.

275 x 5
285 x 5
275 x 5

Standing Press:
135 x 5
185 x 2 (ughh)
155 x 5
165 x 5
175 x 4 + 1 fail

I need to do these more often. Especially in the 175 range where I tend to get stuck.

Close-grip Pin Presses:
These were really low on the pins, almost touching my chest

225 x 5, 4 sets

Doing these third seemed to make it much more difficult.

Finished with side deltoid raises and seated abs

---

UW's gym is ridiculous. It's easily 3 times the size of UCLA's. I counted 8 platforms, each with a squat rack, and another 4 free standing squat racks. Then there were 12 benches. Also all the racks has pins for attaching bands. They had 3 dumbbell sets, one of which went up to 125. It seemed like 30% of their plates were bumper plates as well. Two GHRs as well. No reverse-hyper though.

The only bad side was that the place was so big, getting to the water fountain or the bathroom was like going to the moon. The place itself is gigantor with dedicated indoor archery ranges(?!), judo rooms, and even some sort of food place where you can get smoothies made for you.

Best part: they had a giant chalk bowl sitting in the middle of the gym for all to use.

UW >>> UCLA

Benching ZE2

Bench:
w/ full pause on chest
275 x 5
275 x 5 (woot!)
265 x 5 (5th was a slow rep)

I am very happy with this progress. I'm barely keeping an arch on these too since I can't dig in with my feet. Hopefully this means my raw bench is going up.

Floor Press:
225 x 5
275 x 2 + fail (wrecked)
255 x 5
255 x 4
245 x 5

These are a continual weak point for me. I need to do these more often. Two summers ago I hit 315 on them, but something has clearly gotten weaker.

Skull Krusherzz:
130 x 10
150 x 10
170 x 7
80 x 20

JM Presses:
This was stupid, as it was basically going from the worst elbow aggravating exercise to the second worst. I blame Kyle.

95 x 10 (instructional)
135 x 10 (easy)

Elbows felt no bueno, so we stopped.

Side Deltoid Raises:
Workin' on the ol' delts

25 x 10
30 x 10
35 x 10
25 x 10

Rainbow Dragonfly Ponies:
If you can't guess, this was Kyle's idea. They're actually decent if you keep your body straight and rigid all the way down.

3 sets