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Post by Bull on Mar 15, 2008 11:10:53 GMT -5
3-15-08
regular bench warm up bar x 20 bar x 20 135 x 10
Suspended chain bench press ( about equal to 3 board range of motion ) 225 x 3 315 x 3 365 x 3 405 x 3 455 x 1 495 x 1 515 x missed 385 x 3 405 x 3 425 x 3
Illeagal wides ( feet up and paused each rep ) 135 x 5 225 x 3 335 x 3 PR
tricep pushdowns 295 x 10 295 x 10 295 x 10
rock-&-rolls 50 x 10 50 x 10 50 x 10
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Post by Bull on Mar 18, 2008 19:57:40 GMT -5
3-18-08
High Volume Bench
Comp grip bench bar x 20 135 x 10 225 x 10 225 x 10 225 x 10
Close grip bench 225 x 10 225 x 10 225 x 10
illegal wides 225 x 10 225 x 10 225 x 10
Did the entire workout in about 20 minutes and my chest and triceps were pumped.
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Post by Bull on Mar 20, 2008 21:38:42 GMT -5
3-20-08
reverse band pull from a 4 inch box 315 x 3 405 x 3 495 x 3 585 x 3 695 x 2 695 x 2 695 x 2
Thanks all for tonight. I done way too much last time and my back let me know it. Everything felt way too heavy tonight.
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Post by Bull on Mar 22, 2008 11:28:31 GMT -5
3-22-08
Max Effort bench bar x 10 135 x 3 225 x 3 315 x 3 405 x 3 425 x 1 455 x 1 465 x 0 missed it 385 x 3 405 x 3 385 x 3
2 Board Close Grip Press 315 x 3 385 x 3 315 x 5
Suspended chain / feet elevated push ups 1 set x 10 reps
D.B. front raises (went reall light, just to get some blood into the shoulder region ) 5 x 20 10 x 20 10 x 20 tricep pushdowns 175 x 10 175 x 10 175 x 10
E-Z bar curls 40 x 5 60 x 5 80 x 5 100 x 5 120 x 5
Shoulder is really killing me. I don't know what to do from here. I have iced it, used ibprofen like candy, used triflex. Nothing seems to really help anymore.
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Post by Bull on Mar 25, 2008 19:16:32 GMT -5
3-25-08
Switched my Max Effort bench day from Saturday to Tuesday so this was basically 2 Max Effort bench days back to back. The weight may have felt a little heavier than it normally would.
bar x 20 135 x 3 225 x 3 315 x 3
Tonight's work sets called for 12 sets of 1 rep with 405. all of the following sets were done with a pause on the chest with a press and rack command.
405 x 1 felt heavy kind of slow 405 x 1 felt better , better speed 405 x 1 better still 405 x 1 about the same 405 x 1 same 405 x 1 same 405 x 1 same 405 x 1 same 405 x 1 started slowing down 405 x 1 better speed 405 x 1 same 405 x 1 best rep out of all 12
Tricep pushdowns 295 x 10 295 x 10 295 x 10
I'm excited about this new bench routine. Maybe it will get my bench moving again.
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Post by Bull on Mar 27, 2008 22:35:44 GMT -5
3-27-08
Max Effort deads - Raw deads from the floor
135 x 3 225 x 3 315 x 3 405 x 1 495 x 1 585 x 1 675 x 1 700 x 0 Had it above my knees, It's going down really soon.
That's all short and simple
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Post by Bull on Mar 29, 2008 10:12:13 GMT -5
3-29-08
Light bench day
bar x 20 bar x 20 135 x 10 225 x 10 225 x 10 225 x 10
That's all the time I had for today because I'm going to to wedding.
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Post by Bull on Apr 1, 2008 21:11:29 GMT -5
4-1-08
Raw Bench
warm up bar x 10 bar x 10 135 x 5 225 x 5 315 x 3
Work sets 425 x 1 rep x6 sets ( each rep was done with press & rack commands )
Inclines
135 x 10 225 x 8 315 x 5 365 x 3
Rock & Rolls 50 x 10 ( elbows hurt so I only did one set )
Pushdowns 176 x 20 176 x 20 176 x 20
Work sets felt great. I had good speed all all 6 sets.
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Post by Bull on Apr 3, 2008 18:37:26 GMT -5
4-3-08
raw deads from the floor
135 x 3 225 x 3 315 x 3 405 x 3 495 x 1 610 x 3 5lb PR 635 x 3 30lb PR
Short and simple does the trick
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Post by Bull on Apr 5, 2008 9:48:34 GMT -5
4-5-08
high volume bench work
bar x 20 135 x 10 225 x 10 315 x 10 315 x 10 315 x 10
Seated shoulder press
135 x 10 225 x 10 225 x 10 225 x 10
D.B. Rows 65 x 10 75 x 10 95 x 10
Tricep Pushdowns 295 x 10 295 x 10 295 x 10 176 x 20
D.B. Curls
35 x 8 45 x 8 50 x 8
Short and Quick does the Trick .
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Post by Bull on Apr 8, 2008 19:33:30 GMT -5
4-8-08
Max Effort Bench
bar x 20 135 x 10 225 x 10 315 x 3
Work sets called for 85% of max weight x 15 singles based on PRILEPHIN'S TABLE 375 x 1 rep x 15 sets with a press and rack command for each set all 15 reps had great speed.
Seated shoulder press 135 x 10 225 x 8 315 x 5 385 x 2 wanted 3 but not tonight
Pec deck ( yeah I said Pec Deck) 200 x 12 250 x 10 300 x 6
tricep pushdowns 176 x 20 176 x 20 176 x 20
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Post by Bull on Apr 10, 2008 20:02:14 GMT -5
4-10-08
raw deads from the floor
135 x 3 225 x 3 315 x 3 405 x 3 585 x 1 650 x 2.5 I had the 3rd rep above my knees, I just could not lock it out.
Trap bar shrugs ( does this quailify as upper back work ............. I HOPE SO )
245 x 8 335 x 8 425 x 8 515 x 8
that's all I had tonight.
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Post by Bull on Apr 12, 2008 11:02:59 GMT -5
4-12-08
speed bench
bar x 20 135 x 10 225 x 10 225 x 10 225 x 3 comp grip 225 x 3 medium grip 225 x 3 medium grip 225 x 3 close grip
close grip press off a 2 board 315 x 8 365 x 5 405 x 3 315 x 11
pushdowns
176 x 20 176 x 20 176 x 20
DB rows
70 x 8 95 x 8 120 x 5 120 x 3
DB curls
50 x 16 This hurt my elbow so I switched exercises
Cable preacher curls drop sets
Set # 1 30 x 10 20 x 10 10 x 10
Set # 2 30 x 10 20 x 10 10 x 10
rear delt raises
15 x 15 20 x 12 25 x 12 30 x 12
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Post by Bull on Apr 15, 2008 20:12:54 GMT -5
4-15-08
Raw Bench warm up bar x 20 135 x 10 225 x 10 315 x 3
work sets ( all work sets done with a pause / press and rack commands ) 425 x 1 435 x 1 445 x 1 455 x 1 PR 460 x 0 missed it mid range 410 x 1 410 x 1 410 x 1 410 x 1 410 x 1
barbell rows 225 x 8 275 x 8 225 x 8
face pulls 175 x 15 175 x 15 175 x 15
short and quick does the trick .
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Post by Bull on Apr 17, 2008 20:05:00 GMT -5
4-17-08
raw dead from the floor ( I only wanted to hit my opener 650 ) 135 x 3 225 x 3 315 x 3 405 x 3 495 x 3 585 x 1 It was feeling easy tonight so instead of 650 I went 675 x 1 came up quick 700 x 1 PR
The 700 came up pretty good. I think I have 710 maybe 715 maybe.........
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