Bench

Bench 5:

275 x 5

285 x 5

295 x 5, 5, 5

The spotter misloaded the first set at 295, which messed things up. The other sets were a bit off because of that. My shoulders felt a bit rough today.

Stability bench:

60 x 10, 10

80 x 7, 7

Incline bench:

60 x 10

70 x 10

75 x 10

80 x 10

Tricep extensions:

30 x 15

35 x 15

40 x 15

45 x 15

Wide-grip pull ups:

4 sets

superset:

Supine rows:

4 sets

Dips:

4 sets

Bench 5

I messed up my squat grip yesterday and majorly irritated my bicep tendons, which had been feeling good. Pain was @5 and nausea @2 today because of that.

Bench:

275 x 5

295 x 5

305 x 5 (-5 below PR)

Very pleased with this, as it's not too far from where I was last summer when I was 15 pounds heavier.

Incline dumbbell bench:

65 x 10

75 x 10

80 x 10

85 x 10

Hands were numb and pain was crazy so I sandbagged until the Vitamin-I kicked in.

I tried doing lat pull downs, but I switched to band-assisted pull ups, as the assistance at the bottom seemed to make it easier on my elbows. Did 4 sets until failure of those.

Finished with tricep extensions, scap push ups, and ghr abs

Bench Assistance

Push Press:

185 x 5

205 x 5

225 x 4, 3

I got tired. I tend to start failing or slowing down maybe 1" before lockout, when I have to grind it up.

Arnold Press:

65 x 8

75 x 8

80 x 5, 5

The 80s felt much heavier than the 75s for some reason.

Wide-grip lat pull down:

210 x 8

250 x 8

270 x 5, 5

I decided to start adding weight to the stack again and finally see if i can get stronger on these.

Cable row:

250 x 8, 8, 8

Superset of tricep extensions and seated curls. Finished with ab wheel.

Bench Assistance

No bicep aching today, which was nice. It's sad that only bench seems to do it :(

Seated Military Press:
185 x 3
205 x 3
225 x 2 @ 10
205 x 3 @ 10

Bent-over rows:
225 x 10
275 x 7, 6, 5

Lower back was much more tired on these than expected.

Close-grip pin press:
225 x 5
245 x 5
265 x 5

Finished with a superset of one-arm tricep extensions and incline curls. Then some leg raises.

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

Bench Assistance at Bally's 12/31/2010

Standing Press

145 x 5

145 x 5

145 x 5

145 x 4 (damn it !)

Incline Dumbbell Bench

80's x 5

90's x 5 PR?

90's x 5 with spotter

80's x 5

80's x 8 ( ? )

Supersetter with

Close Grip Pull Ups

x13, x10, x10, x12

Tricep Isolation with Rope

4 Sets

Barbell Rows

225 x 5

225 x 5

245 x 5

245 x 5

Bridges

4 Sets

PNF

Bench

10/29/10

Bench off foam roller

255 x 3 x 4

Band-Resisted Bench purples

115 x 3 x 8

Incline Dumbbell Bench

55 x 8 x 3

Tricep Extension, Pull ups, Abs

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 Assist Saturday 10-09-10

Bench off Low Pins
135 x 5,5,5
140 x 5
145 x 5

Push Press
115 x 5
135 x 3 + fail
135 x 3 + fail
125 x 4 + fail
115 x 8
115 x 8

Tricep Extentions/Lat Pulldowns
Bicep Curls

GPP.....nauseous....

Body Weight : 163lbs

10.8.10--Bench Accessories

Bench Off Low Pins 1" above chest (weak point training)

135x5

135x2+f
135x3

Push Press

95x5x3
105x3

Curls

40 x 10
50x10x2

Triceps Dumbbell Extension Overhead

12sx15xeach arm
15x8xeach arm

LSAT tomorrow. Going for a PR

Benching with Victor!! Sunday, 8-22-10

Bench (tough and go)
115x8
135x6 --> P.R.!!!
145x2 (tough)
135x4

Close Grip Floor Press
115x3 + fail ... (triceps died on me)
95x8 (easy)
105x7
110x5 + fail

Incline Bench
95x8
105x6
105x5 + fail
95x6 (very tough, triceps done)

Tricep Extensions/Pull-aparts
50x10
60x10
60x10

Tuesday 7-20

Today was my arms day. Don't judge.

Seated Military Press

95 X 5

105 X 5

115 X 5

125 X 4

115 X 5

Machine Flyes

105 X 5

105 X 5

105 X 5

Afterwards, ate a super meaty spaghetti, eggs, protein drink. Protein baby.

Preacher Curls

50 X 5

60 X 5

65 X 5

65 x 5

65 X 4

Concentration Curls (only negatives)

35 X 5

35 X 5

35 X 5

Dumbbell Tricep Extensions

60 X 7

65 X 7

65 X 7

65 X 7

Tricep Pull Downs

45 X 9

45 X 9

45 X 9

5.26.10--Bench

Bench Press:
warmups
145x3x2
150x3x2
155x3
155x2+f (oddly enough, sticking point not right on the chest but rather 2" off)

Incline Bench:
115x5x2
125x3
135x3 PR

Triceps Extension:
12x10x3xeach arm

Cable Flyes:
50x8
45x8x
40x10

Wednesday Weigh In:
159 lbs (+.5lbs from last week)
Weight not returning as fast as I would like. However, strength is starting to make a return, so it's hard for me to complain. 155x3 at 159 lbs is a pretty good sign of that.

5.19.10--BENCH

Strolled into the Wooden Center late, but still earlier than Barzan.

Bench Press:
warmups
135x4
145x4x4
145x3+f (I laughed as I was going down on my last rep. I would've failed anyway, but the loss of tightness did me in)

Incline Bench:
105x5x4

Cable Flyes:
45x8x3

Tricep Pulldowns (metal V bar):
60x15
70x12
110x2
80x8

Wednesday Weigh In:
158.5 (11.5 less than two weeks ago. Fuck sickness)

5-9-10 Bench

went by myself so I had to deal with semi-competent spotters

Bench with pauses

195 x 2 easy, no lift off

200 x 2 lift off

205 x 1 + spot, lift off, the spotter helped too early, but I don't think I would have gotten it

195 x 3 no lift off, spotter touched the bar on the last rep, but I don't think he helped, regardless I would have had the lift either way. This would have been a PR. I hit 195 x 4 before, but that was touch n go and had a slight spot on last rep.

3 Second Pause Bench

155 x 4

165 x 3 x 2

Incline Dumbbell Press

55's x 10 then I decided not to do any more

Triceps Pushdowns

150 x 10 with short bar

150 x 10 x 2 with metal "V"

Cable Flyes

60 x 10

70 x 10 x 2

Close Grip Pulldown

180 x 8

210 x 6

220 x 5 not good form or range of motion

Curls

80 x 6 x 3

Triceps Extension

22.5 x 10 per arm x 2

Weigh In: 154.5 lbs

Abs in room

5/1 DE Bench

Bench:
140x3x8

Seated Pin Press: (forehead)
135x5
155x5
175x5
185x5 PR

Tricep Extensions
Chest Supported Rows
Lat Pulldowns
Reverse Curls

Today was an interesting day in the gym. My left bicep tendon (right at the elbow) is kind of inflamed, so doing any sort of extension work was a big pain in the butt. It kind of hindered me on the rows as well. However, when I tried the reverse curls, the pain pretty much went away. My theory is that my brachialis may just be weak, and is unable to support the loads on squat and bench days. Moar reverse curls to fix this weakness.

4/24 DE Bench

Bench Press:
135x3x8

Close Grip Floor Press:
185x4
195x4
205x4, 4

Curl Bar Extensions:
80x10
100x10, 10

Cable Rows
Diablo Delts
DB Curls
Ab Wheel

Good lifting today. 4pm was a nice Saturday lifting time and gave a large window for post-party recovery.

Bench felt suprisingly fast compared to the last time I did any sort of speed work, and it didnt tear up my elbows too much. I think floor pressing will be my main go-to supplementary exercise, as I feel it really builds power in the middle of my bench stroke. If I can push my floor press into the 2 plates for reps zone, and my extensions into the 120+ zone my bench should go up considerably.

3-23-10 Bench

bench

155 x 10 easy lol

monday night technically tuesday at a party. I had to show all my friends back home how much stronger I am than them. The rest of the workout was tuesday night. I also did some pull ups at the party including a one armed pull up with my right arm.

155 x 5 x 3

155 x 8

yeah I went pretty light because I'm kinda lazy as hell this break

Triceps extensions

20 x 10 x 3 each arm

Deltoid Raises

Flyes

Abs

2-17-10 Heavy Bench

Bench with pause

185x2

190x2

195x2x2

145x8

155x8

Close Grip Bench with not so much pause

145x5

155x5

150x5

Triceps Extension

70x8

55x15

70x7+ fail

I also did some shrugs, pullups and curls because I missed yesterday

Bench

Bench

135 x 5

135 x 5

145 x 4+f

Band-Lightened Bench (reds)

155 x 4

165 x 4

170 x 4

175 x 3+f

Floor Presses

135 x 5

145 x 5

150 x 5

155 x 5

Thanks to Victor for secretly microloading more than I asked for for both banded bench and floor presses. Keep this up and I'll eventually stop being the team's benching shame

Triceps Extensions

25 x 8 x 3