Tag Archives: Bench Press

Sheiko #29, Week 2, Day 1

Felt good today, even after some stiffness and knee pain yesterday from sitting on the floor too long.  Today’s challenge was time – it felt like this took forever (about 2 hours).

Squat

205×5

245×4

2×3 @ 285

5×2 @ 325

Bench Press

165×5

195×4

2×3 @ 225

5×3 @ 260

DB Fly

5×10

DB Row

3×10

Manta Ray Squat

2×3 @ 185

2×3 @ 225

4×2 @ 245

Good Morning

5×5

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Benchin’ 7/14/15

Incline Close Grip

3×5 @ 180

DB Row

3×8 @ 105

Incline Tate Press

3×6 @ 40

Hammer Curl

2×10 @ 35

40×8


Benching, 6/18/15

Bench Press

285×1

285×1

285×4

225×1

225×1

Pullups

8

Face Pull

3×12

Pressdowns

2×10


Max Effort Bench, 4/1/15

Pretty good day.  I’ve adjusted my attitude a little, and the idea that I need to earn my way back to the platform seems to resonate.  Of course, it’s only been one day.

Revers Band Bench Press (light bands hanging from pegs)

2×15 @ 45

135×3

185×3

225×3

245×3

265×3

275×3

295×3

315×3

335×1

355×1

360×1

Incline DB Press

2×15 @ 60

Pulldown

4×8 @ 150

Face Pull

4×10 @ 150

Pressdown

2×15, 1×10 @ 120


Dynamic Effort Bench, 3/4/15

Got to the gym tired and hungry, but got there.  Not my best day, but we’ll take it.

Warmup

Shoulder complex, stretching, GHR situps

Bench press

2×15 @ 45

95×3

135×3

135+1chain x 3

8×3 @ 185+1chain.  three grips, less than a minute between each of the 8 sets.  Speed was OK, but not awesome.

Football Bar press

45+1chain x 5

135+1chain x 5

3×3 @ 185+1chain.  This is going backwards.  Not sure why.

T-Bar rows

45×8

100×8

115×8

125×8

135×8

Land Mine presses

2×15 @ 35

band pressdowns (light band) superset with hammer curls (45’s)

2×12


Max Effort Bench 2/28/15

Another early session.  I thought I would rather sleep in, but then I started crushing PRs.

Warmup

Shoulder complex, band stretching

2 Board Bench Press

45×15

95×3

135×3

185×3

225×3

245×3

275×3

285×1

295×3 (PR)

305×1

315×1

325×1 (PR)

Beat my last triple by 10 pounds, and the single by 5, and had some in the tank.

Fat Bar Bench Press

135×5

3×5 @ 235

Pullup

7×4

Band Face Pull

2×15 w/ light band

superset with band pull aparts

2×15 w/ mini band

DB Extensions

2×10 @ 30

Pullover machine

2×15 @ 70


Dynamic Effort Bench, 2/25/15

I really hate getting up at 4:30.  Alas, I’m home by 9 with three meals eaten, and I’ve got a full day ahead of me.  (Coffee will be my friend today).

Felt great again this morning.  Also saw one of the most stupid things, ever.  Some fitness/bodybuilding girl (I could tell by her Flag nor Fail hoodie) had the reverse hyper loaded with 180 pounds – I thought that was odd, given that’s a ton of weight for a little person.  Then she proceeded to double a strong band around the swing arm from the front of the machine, step into the band and put it around her hips, and then did what I guess was a good morning, but the net resistance was the band against her hips, which maybe moved two inches. I considered asking her what she thought she was doing (I get asked why I’m using chains), but I was afraid I might laugh or make a face, so I used the 45 degree hyper instead.

Warmup

Incline situps and 45 degree hypers

Shoulder complex

Stretching

Bench Press

2×15 @ 45

95×3

135×3

135+1chain x 3

3×8 @ 185+1chain.  3 grips, less than a minute between sets. Fast and strong.

225+1ch x 1

255+1ch x 1

280+1ch x 1  This is getting pretty close to max effort work, but I wanted to best the 275+chain from last week.

Football Bar Press

45×5

135×5

135+1ch x 5

3×4 @ 190+1ch

Barbell t-bar row

5×8 @ 95

Land Mine shoulder press

2×15 @ 30

Band Pressdown superset with hammer curls

2×15 (light band, 40’s)


Max Effort Bench, 2/19/15

Moved this up a day, because I actually do have to work sometimes, and tomorrow is one of those times.

Warmup

Shoulder complex, shoulder stretching, setting up the rack, looking for collars.

Incline Close Grip Press

2×5 @ 45

95×3

135×3

155×3

175×3

195×3 (PR)

205×3 (PR)

225×1

235×1

240×1 (PR)

The 235 was a grind, but since the goal is to break a record, I added more weight, and got it.  The weight flies off my chest, it’s the lockout where I stall.

Fat Bar Bench Press

135×5

3×6 @ 230

Pullups

7 sets of 4

Band face pull

2×15 with a light band

Band pull aparts

2×10 with a mini band

DB Extensions

2×8 @ 30

Pullover Machine

2×12 @ 70


Dynamic Effort Bench, 2/16/15

Got up, walked the dog, had a shake and a Monster, went to the gym.  It’s 8 degrees.  Invigorating.

Bench Press

2×15 @ 45

95×5

2×3@135

135+1set chain x 3

8×3 @ 185+1chain.  Chains are 40 pounds, but about half the chain starts on the floor, then totally deloads at the bottom.  3 grips, less than a minute between sets.

225+1chain x 1

245+1chain x 1

275+1chain x 1

Football Bar Press (middle grip)

45+1chain x 15

135+1chain x 8

3×5 @ 185+1chain

Barbell t-bar row

5×8 @ 90

Land Mine shoulder press

barx15

2×15 @ 25

Band pressdown

2×10 w/light band

superset w/ Hammer Curls

2×10 @ 40

That felt like enough for the day.


Max Effort Bench, 2/12/15

Still have this sinus/head/ear/plague.  It’s bad enough to give me a headache and make me feel tired, but not bad enough to keep me on the couch with my blankie and chicken soup.

Really good day today.  Stringing together a lot of them is going to lead to a good showing in May.

Warm Up

Shoulder complex, band stretching.  Forgot all about doing reverse hypers and abs.

Floor Press

2×10 @ 45

95×5

135×3

185×3

225×3

245×3 (PR)

265×3 (PR)

285×1

295×1 (PR)

The 263 triple is 30 pound improvement.  The 295 was a serious grind, it felt like it took about 10 seconds to lock out.  A 10 pound improvement.

Fat Bar Bench Press

135×12

2×5 @ 225

Pullups

5×4

Band Pressdown ss w/ hammer curls

2×10 w/ light band, 2×15 @ 25

Band Face Pull

2×10 (light)

Band pull apart

2×10 (mini)

Pullover Machine

2×10


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