Bench Press
2×10 @ 45
95×5
135×3
2×1 @ 185
205×1
2×1 @ 225
Nice and easy
Row
45×10
3×5 @ 135
Pressdown
3×10 @ 100
16 minutes on Procor stepper thing, 120 bpm.
Tag Archives: Bench Press
Training, 10/28/10
Training, 9/11/10
Floor Press
45×8
95×5
135×3
185×3
225×3
275×3 (PR)
295×1
305×1
The 305 ties a PR from a long time ago. It was about 100% effort.
Close Grip Bench Press
45×5
135×5
5×5 @ 185
Hammer Strength Iso Row
45/side x 10
4×10 @ 100/side
Lateral raise
2×8 @ 30
Conditioning:
Med ball throws: 12lbs x 10 throws
Farmers walk (sandbags): 80yards x 2 trips
Moved training up from tomorrow because I’m going to a cooking thing that will involve wine from 11 to 1, and I’m not training after drinking. Also: Football. Worked today to clean out the garage, so I was kinda tired when I got to the gym, but had a solid session.
Rolled my ankle in the parking lot as I was leaving (figures), hopefully it’s not bad enough to affect training.
Training, 9/6/10
It was a struggle to get to the gym today, but got in and got it done.
Bench Press
2×10 @ 45
95×5
2×3 @ 135
8×3 @ 185
3 grips, each set starts on the minute, speed good.
225×3
245×2
255×2
Had to bench on one of the slippery benches (as one of the trainers had someone doing what I guess would be called a kettlebell box squat on the competition bench), so had trouble setting up, but with a couple handfuls of chalk, could at least get set.
BB Ext
60×12,8,8,8,8
Pulldown
100×10
3×12 @ 140
Face pull
5×12 @ 150
Band pressdown
1 arm, mini band
1×20
That was it for the day, conditioning work was out of the question.
Gym Observation: The douchebag in the Che Guevara t-shirt will inevitably have stunningly horrific squat form. That’s what you get when you idolize a mass murderer.
Training, 9/2/10
Floor Press
45×10
95×5
135×3
185×3
225×3
245×3
275×1
285×1
290×1
Close Grip Bench Press
135×5
185×5
205×5
225×5
Hammer Strength Iso Row
45/side x 10
4×10 @ 100/side
Lateral raise
3×12 @ 25
Training, 8/29/10 (Old Naked Guy Sunday!)
Bench Press
45×15
95×5
2×3 @ 135
8×3 @ 185
Every set starts on the minute, 3 grips, speed good
225×1
255×1
280×1
Fast singles, the 280 slowed down a little, but was cake.
Barbell extensions
5×12 @ 60
Pulldowns
100×10
5×10 @ 140
Face Pull
5×12 @ 140
Pressdown superset with cable curl
2×10 @ 100
Conditioning:
Getting the hell out of the locker room as fast as possible. It was old naked guy Sunday, apparently. Everyone wanted to talk with one foot up on the bench and their towel around their neck.
Thank you gentlemen, but, no.
Training, 8/25/10
Floor Press
2×5 @ 45
95×5
135×3
185×3
225×3
245×3
255×3
265×3
Hammer Strength Chest Press
45/side x 10
2×5 @ 90/side
Hammer Strength Row
45/side x 12
3×12 @ 90/side
Lateral raise
3×10 @ 25
3 rounds of sledgehammer on tire and med ball throws
Training, 8/16/10
Bench Press
2×10 @ 45
2×3 @ 95
2×3 @ 135
8×3 @ 175 3 grips, start every set on the minute
Speed very good, again felt easy this week
Barbell Ext
5×12 @ 55
Pulldown
5×10 @ 130
Face Pull
4×12 @ 130
Hammer curls
3×10 @ 25
20 minutes recumbent bike
Training 8/11/10
2 Board Press
2×10 @ 45
95×5
135×3
185×3
225×3
275×1
295×1
305×1
Bench was slippery, couldn’t set my feet without sliding, very difficult to even unrack the bar. Need to remember that and fix it next time, but it’s the only bench I can use in the rack. I had been using a competition bench (no rack, no spotter), but heavy singles means benching in the rack.
JM Press
4×5 @ 105
Side raise
4×10 @ 25
Bent Row
5×5 @ 225
Training, 8/7/10
Bench Press
2×10 @ 45
2×5 @ 95
2×3 @ 135
8×3 @ 175 3 grips, speed good
225×1
245×1
275×1
Barbell Ext
3×12 @ 50
Pulldown
3×12 @ 130
Face Pull
4×15 @ 120
Hammer curl
3 sets of something
Training, 8/2/10
2 Board Press
45×10
95×5
135×3
185×3
225×3
245×3
265×3
275×3
285×3
Not bad, 20 pounds off a PR, and I had a little more in me.
JM press
45×5
4×5 @ 100
Side raises
3×12 @ 20
Hammer Strength Iso Row
45/side x 10
90 x side x 12,10,10
Fin.
