Bench Press 4/12/11

Bench Press
180 x 1
190 x 1
195 x fail

Speed Bench
5 x 3 at 185

Left early for fighting as usual

Bench

4/13/11

Bench

225, 245 last warm-ups

255 tied previous PR from 10 months ago

265 (+10lb PR)

gas left in the tank, I left some room for more PRs in the future; I need to refresh my knowledge of the number system

at nationals 12 days ago, I hit 253 in a shirt (3 whites) and I hit 265 twice (1 white each)

obviously this gym PR wasn't strict form, but something is clearly wrong here as I get negative weight out of my super katana -- FAIL!

Speed Bench band lightened purples

185 x 3 x 3

205 x 3 x 6

Incline Bench

165 x 5

175 x 5

185 x 5 (PR)

Superset shrugs and kneeling cable abs

still no pullups cause it's the worst thing for my tricep tendon

I thought I hurt my tricep doing heavy weight in a shirt, but it wasn't the weight apparently as I felt nothing on these equivalent weight benches (raw & equipped), it must have been the shirt itself

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 4/5/2011

Bench
205 x 3
215 x 3
215 x 3
205 x 3

Band Lightened Speed Bench w/ Purples
9 sets of 3

Incline Bench
185 x 5
195 x 5
185 x 5
185 x 5

Close-Grip Lat Pull Downs w/ Straps
3 sets of 8 w/ Stack; shitty form

Superset Tricep machine & Rear delt machine

GHR abz

Good to be training with the broz again : )

Bench Recovery

4/5/11

Bench

185 x 10 x 3

a year ago, my max reps at 185 was 12, I think I could obliterate that now

Speed Bench w/ band-resisted greens

95 x 3 x 3

105 x 3 x 3

125 x 3 x 6

Incline Dumbbell Press

60 x 6 x 3

Shrugs, Curls

Bench Day 10/29/2010

Foam Press

245 x 3
245 x 3
245 x 3
245 x 3

Speed Bench w/ Purples
8x3 with 115lbs

Incline Bench

165 x 6
165 x 6
165 x 6

Tricep Pull Downs
3 sets

supersetted with...

Wide grip pull ups
x12, x10, x10

Ab wheel
3 sets

Bench Assistance

Foam press

205 x 3

215 x 3

225 x 3

Speed bench (purples)

95 x 3

115 x 7 sets of 3

Incline bench

135 x 5, 5, 5

Finished with 3 sets of hammer curls and 3 sets of standing abs

That concludes training for this meet. Now to sit back and do nothing for 7 days.

Bench Day 10/15/2010

2-Board Bench w/Strict Pauses

225 x 4

225 x 4

225 x 4

225 x 4

This didn't feel too bad. I guess that's progress since the summer, where I would bounce off the 2 board with 235 for 3 reps. I was able to get four full sets of four with 225.

Speed Bench w/ 135 ( about 45-60 sec rest )

3 x 8

Incline Bench

185 x 5

185 x 5

185 x 5

Dumbbell Pullovers w/ 90lbs.

x10, x8, x8

supersetted with...

BW Pullups

x13, x10, x10

Cable Abs

Week part 2

Deadlift

315 x 5

345 x 5

Block Pulls

405 x 3

415 x 3

425 x 3

435 x 3

Good Mornings

185 x 5

195 x 5

205 x 5 x 2

Shrugs

315 x 10

345 x 8 x 3, straps

Bent Over Rows

135 x 8

185 x 6 x 2

Pause bench (3 sec)

155 x 5 x 3

160 x 4+f

Misloaded a 5 on one side yet it almost felt okay.

Incline bench

145 x 5 x 2

135 x 5 x 2

Speed bench

115 x 3 x 8

Triceps pushdowns, chin ups superset

slruc

Bench Assistance

Foam press

195 x 3

205 x 3

215 x 3

225 x 3

Speed bench

115 for 5 sets of 3

-shoulders started hurting in a bad way so I stopped

Incline bench

135 x 5

145 x 5, 5

Pullups

BW x 20, 20 -PR

Finished with a couple sets of standing abs.

Speed Bench

Bench

115 for 8 sets of 3

Dips

BW x 30 -PR

BW x 18, 16

Chinups

BW x 19, 11, 10

Achieved the Ultimate Upper Body Pump.

Bench Assistance

Standing Press:
185 x 5
205 x 1 + 1 fail (too eager)
195 x 3
185 x 3

Speed Bench:
w/ quadded minis
135 x 3 x 3
185 x 3 x 9

Skull Crusherz:
parallel grip
105 x 10
135 x 10

Then the bar broke :'(

Finished with some cable triceps and close grip lat pulls. Then a nice 45 minute walk up hill. both ways.

01/07/10 Speed Bench

Shoulder Press:
155 x 5
175 x 3
175 x 3
185 x 2

Speed Bench (against doubled minis):
9 sets of 3 x 135

JM Press:
3 sets of 10 x 95

was pretty sore after all this, and because i had done upper back yesterday, i packed it in for the day.

DE Bench

band-resisted bench:
quadded minis
135 x 4, 2 sets
185 x 4, 4 sets

close-grip bench:
225 x 8
235 x 8
245 x 7
235 x 7

t-bar rows:
some plates

close-grip pull downs:
stack x 10, 10, 8, 10

Skull crushers:
used parallel grip
last set, 135 x 8

ME + DE Bench

Split this over two days. Phil dragged my down to 4-star for some shirt work. Even though I did shirt work two days prior, I figured I could use a few more sessions trying to get it seated.

Shirted Bench
Torqued the sleeves only half way this time. This made a huge difference in the feel. The shirt seemed much tighter, while the touching point was ideal.

365 x 1, 3 sets
385 x 1

All reps felt easy, even the 385.


Stopped there for Saturday's workout...

Speed Bench:
Minis were in use for another lifter, so we went with quadded purples. Roughly 180lbs of tension at the top, maybe 70 at the bottom.

bar + purples x 3, 3 sets
95 + purples x 3, 3 sets
115 + purples x 3, 3 sets

Incline Bench:
225 x 7
225 x 5
205 x 7

Got tired on these. Too much volume

Hit a few sets of lat pull down (full stack) and 4 sets of light stability bench.

10/10 Bench Marathon

Speed Bench: 135x4x6 (worked on explosiveness and trying to engage the lats)

Floor Press: 185x5
195x5, 5, 5 (PR?)

Tricep Pullover +: 85x6, 8, 5
Chest Supported Row: 135x8, 8, 8, 8, 8

HS Front Lat: 2px 8, 8

Dips: BWx10, 10, 10 (again, focused on feeling lats)

GHR Abs: BWx10
+25x10, 10, 10

Well, I guess I might be competing on 11/7 in the equipped bench-only. Dave wants me to still compete, and says that he will teach me the ways of the Phenom. If anyone can supply Neosporin, it would be greatly appreciated.

ME Bench

Was going to put on the blue katana, but accidentally left it at home.

3-Board
315 x 3
355 x 3
375 x 3
395 x 3
415 x 2 + 1 fail (PR compared to last time)

Misgrooved the last one 2" low. Felt pretty heavy, so I'm not sure if I would have gotten it anyway. The difference between my 3-board and my 2-board is pretty depressing.


Speed Bench:
used quadded minis

185 x 3, 6 sets

I am going to switch to ring-finger on the rings for volume work for the next few weeks. I'm hoping the added range of motion will work the off-the-chest area harder.

Finished with some cable triceps and front deltoid raises.

Bench Trening

Narrow Grip Bench Press (with a pause):
255 X 3
275 X 3
265 X 4
Haven't paused in a while but they weren't too bad.

Speed Bench:
135 + 140lbs chain (not even close to being deloaded at top so bar moved fast)
9 sets of 3 reps (3 different grips)

Overhead Press:
145 X 6
145 X 5

Skullcrushers
Cable Pressdowns
Side Lateral Raises
Front Raises

Bench

Speed Bench:
Quadded minis; alternated close, middle, regular (formerly wide)
185 x 3, 6 sets
205 x 3

Dips:
bw x 10
bw + 45 x 10
bw + 90 x 10
bw + 135 x 7
bw + 135 x 5

Pull-overs:
225 x 10
270 x 10
315 x 6 (elbow hurt)
270 x 12

finished with heavy sets on some Isometric High Row™, and the band pull-aparts I saw at 4-star on Wednesday. Then ab weel

Bench

4/11/09

Speed Bench

135 x 3

135 x 3

145 x 3

155 x 3

145 x 3

145 x 3

145 x 3

145 x 3

145 x 3