Tag: Bench

2024-03-04 – Week 3 Day 1

Overhead Press (Barbell)
Set 1 : 100 lb x 5
Set 2 : 110 lb x 3
Set 3 : 125 lb x 4

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Bench Press (Barbell)
Set 1 : 225 lb x 2
Set 2 : 225 lb x 2
Set 3 : 225 lb x 2
Set 4 : 225 lb x 2
Set 5 : 225 lb x 2

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 12
Set 2 : 120 lb x 12
Set 3 : 120 lb x 12

My shoulders are hurting from the dips. Sorta worth it? Will speak to Doc Eliza at PT in a couple of days. Today was solid. I didn’t force the 5th rep and stopped when form gave out. I don’t bench well on the fat pad. I’m kinda over it. Had some forward movement again and that’s due to my rear delts/lats pushing off the edge of the fat pad. I’m the perfect width for it to be annoying. Go figure.

Lat pull downs dropped to 150×5 due to my shoulders being tweaked. Will get that back up in due time. Tri’s could have been a bit heavier today. Will add a set.

2024-02-29 – Week 2 Day 3

Bench Press (Barbell)
Set 1 : 205 lb x 3
Set 2 : 230 lb x 3
Set 3 : 260 lb x 2

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Incline Bench Press (Dumbbell)
Set 1 : 45 lb x 10
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10

Face Pull
Set 1 : 90 lb x 12
Set 2 : 90 lb x 12
Set 3 : 90 lb x 12

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 12
Set 2 : 120 lb x 12
Set 3 : 120 lb x 12

Whoever broke my bench, sucks. Used a Thompson fat pad bench for the first time. Not a fan. It lines me up in a way, I’m pushing my lats into the edge. I have the marks on my back to prove it as well. I’ve hit 260 for 3 before but didn’t have it today. Very uncomfortable feeling bench today.

2024-02-26 – Week 2 Day 1

Overhead Press (Barbell)
Set 1 : 90 lb x 3
Set 2 : 105 lb x 3
Set 3 : 115 lb x 6

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Bench Press (Barbell)
Set 1 : 225 lb x 2
Set 2 : 225 lb x 2
Set 3 : 225 lb x 2
Set 4 : 225 lb x 2
Set 5 : 225 lb x 2

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 12
Set 2 : 120 lb x 12
Set 3 : 120 lb x 12

OHP is getting better. Worked with Zack today for form. He adjusted my grip and that made all the difference. Presses looked the best they have so far. Bench was solid as well. Need to push faster and explode harder off my chest. Everything else today was solid. I probably should move tris up at least one set or go up to 15 reps. They were gassed by the end of last Thursday. Will see how this week goes. Feel very good about my OHP progress after today.

2024-02-22 – Week 1 Day 3

Bench Press (Barbell)
Set 1 : 190 lb x 5
Set 2 : 225 lb x 5
Set 3 : 245 lb x 5

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Incline Bench Press (Dumbbell)
Set 1 : 45 lb x 10
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10

Face Pull
Set 1 : 90 lb x 12
Set 2 : 90 lb x 12
Set 3 : 90 lb x 12

Rear Delt Fly (Machine)
Set 1 : 110 lb x 10
Set 2 : 110 lb x 10
Set 3 : 110 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 100 lb x 12
Set 2 : 120 lb x 10
Set 3 : 100 lb x 10

This was the day I needed coming off of Covid. 245 for 5 moved better this cycle than it did last cycle. I am much more recovered this week vs last week. Lat pulldowns are fine where they are. My back is spent and it’s uncomfortable to sit/hold myself up while I write this. I felt both my triceps cramp up today. That was not fun. I did every single rep.

IG story link… wonder how long this will work?

2024-02-19 – Week 1 Day 1

Overhead Press (Barbell)
Set 1 : 85 lb x 5
Set 2 : 100 lb x 5
Set 3 : 110 lb x 6

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Bench Press (Barbell)
Set 1 : 225 lb x 2
Set 2 : 225 lb x 2
Set 3 : 225 lb x 2
Set 4 : 225 lb x 2
Set 5 : 225 lb x 2

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 12
Set 2 : 120 lb x 12
Set 3 : 120 lb x 12

Today rocked. Covid hit me hard. Last week’s “heavy singles” were heavy but not because of the weight. Today felt strong. Introduced a secondary bench day. Taken from the Jailhouse Strong book, 2 reps at what we’re calling 80%, 5 sets + a set every week. I want 225# to look fake because it moves so fast off my chest. OHP was better today. Form is better. I’m really happy with my lats. I’m not far away from just rocking 160 for 5 sets. Might as well give it a go Thursday.

2024-01-18 – Week 1 Day 3

Bench Press (Barbell)
Set 1 : 190 lb x 5
Set 2 : 220 lb x 5
Set 3 : 245 lb x 5

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Seated Row (Cable)
Set 1 : 140 lb x 10
Set 2 : 180 lb x 15
Set 3 : 200 lb x 15
Set 4 : 220 lb x 15
Set 5 : 220 lb x 15

Incline Bench Press (Dumbbell)
Set 1 : 45 lb x 10
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10

Overhead Tricep Extension (Cable)
Set 1 : 50 lb x 10
Set 2 : 50 lb x 10
Set 3 : 50 lb x 10

I’m getting stronger. Repeating with the same TM was the correct call. Compared to last cycle’s W1D3. Hit all five reps with 245 today. With Drew’s recommendation, I used wrist wraps. My form was better today and my confidence was back. Cable rows was a nice surprise, coasting up to 220. Will have to really put some work in there this go round. Might as well full send and add in T rows too. My work capacity is increasing as well. Good day.

2024-01-11 – Week 3 Day 3

Bench Press (Barbell)
Set 1 : 225 lb x 5
Set 2 : 245 lb x 3
Set 3 : 275 lb x 1

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Face Pull
Set 1 : 90 lb x 12
Set 2 : 90 lb x 12
Set 3 : 90 lb x 12

Incline Bench Press (Dumbbell)
Set 1 : 45 lb x 10
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

Had a headache today. Hadn’t slept well and being grumpy I didn’t eat well. Going to clean the fridge tomorrow while Ellen’s here cleaning and get it restocked for success. Courtney said it best, the holidays were eating time. I got through this workout today barely. I wanted to quit after each segment but I didn’t. I did all of those reps. I’m getting stronger. Will repeat with this TM for another block. Lat pulldowns move halfway up. 3 sets 150, 2 sets 160. Will see how that goes. Going to trade pulldowns on day 1 for rows for the next block.

I pulled the bar out with my shoulders today. Need to remember elbows in.

2024-01-04 – Week 2 Day 3

Bench Press (Barbell)
Set 1 : 205 lb x 3
Set 2 : 230 lb x 3
Set 3 : 260 lb x 2

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Face Pull
Set 1 : 90 lb x 12
Set 2 : 90 lb x 12
Set 3 : 90 lb x 12

Incline Bench Press (Dumbbell)
Set 1 : 45 lb x 10
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

Missed the last triple at 260. Solid day otherwise. Lat pulldowns need to go up for the last set if not the last two. Not much else to say. Let’s see how next week goes. Maybe immediately rerun this cycle without a deload? Wait and see.

2023-12-28 – Week 1 Day 3

Bench Press (Barbell)
Set 1 : 190 lb x 5
Set 2 : 220 lb x 5
Set 3 : 245 lb x 4

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Lat Pulldown
Set 1 : 160 lb x 10
Set 2 : 160 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Face Pull
Set 1 : 90 lb x 12
Set 2 : 90 lb x 12
Set 3 : 90 lb x 12

Incline Bench Press (Dumbbell)
Set 1 : 35 lb x 15
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10
Set 4 : 45 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

Haven’t been able to hit all five reps yet for week 1. Last cycle’s W1D3. 245 moved exactly like 240 moved. We’re gonna call that progress. Pulldowns are going to be dropped to 150. I can handle 160 but I’m failing over to shoulders/biceps and my shoulders hurt a bit tonight. Will finish this cycle with 150 and try again next go round. Adding incline makes this a dynamite chest day. Tris at 120 is EXACTLY where it should be. Solid effort day. Had a great chuckle during a massage tonight. “Your lats have a lot of little knots.” Yes, yes they do.

2023-12-08 – Week 3 Day 3

Bench Press (Barbell)
Set 1 : 215 lb x 5
Set 2 : 240 lb x 3
Set 3 : 270 lb x 2

Bench Press (Dumbbell)
Set 1 : 55 lb x 10
Set 2 : 55 lb x 10
Set 3 : 55 lb x 10
Set 4 : 55 lb x 10
Set 5 : 55 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Push Ups
Set 1 : 5 reps
Set 2 : 5 reps
Set 3 : 5 reps
Set 4 : 5 reps
Set 5 : 5 reps

Rear Delt Fly (Machine)
Set 1 : 110 lb x 10
Set 2 : 110 lb x 10
Set 3 : 110 lb x 10

Solid heavy bench day. Uncle Drew was in the house. I’ve enjoyed the increase in chest volume with the BBB portion. I can honestly say I’m looking forward to a deload week for the first time. Bench moves up next block. Lat pulldowns need to move up as well. Deload week will be pull up time. I know it’s there.

Uncle Drew says Surprise mfer! Two more reps!
Elves make the best spotters in December.