Tag Archives: bench

Training, 8/30/09

Bench Press
45×5
95×5
135×3
190×5
215×5
245×9
Tied a PR, thought about getting another rep, but no spotter.

HS Incline
3×12 @ 65/side

CSR
3×15 @ 70

20 mins treadmill, 130 bpm.


Training 8/8/09

Bench
45×15
95×5
135×5
190×5
215×5
245×9 (PR)

HS Incline
3×12 @ 60/side

CSR
3×15 @ 65

30 mins treadmill @ 130 bpm

I find that going on the days I really don’t want to go seems to work out ok (and Soulfly V kept me on the treadmill for 10 minutes longer than I wanted).


Training 7/26/09

Bench Press
45×5
95×5
135×5
185×3
210×5
240×3
270×6 (PR!)
Gigantic PR. The 210 felt really heavy for some reason, but the 270 flew up. I’m pretty happy with that – my last 6RM was 255

HS Incline
3×12 @ 55/side

CSR
3×15 @ 60

30 mins treadmill @ 125-130 bpm


Training 7/19/09

Bench Press
45×10, 10
95×5
135×5
185×5
200×3
225×3
255×7 (PR)

HS Incline
3×12 @ 50/side

CSR
3×15 @ 55

25 mins Precor stepper thing, 145 bpm or so


Training 7/12/09

Bench Press
2×15 @ 45
95×5
135×3
185×5
210×5
240×9 (PR)

Hammer Strength Incline Press
3×12 @ 45/side

CSR
3×15 @ 50

30 mins elliptical @ 150 bpm.


Training, 6/12/09

Bench Press
5×5
95×5
135×5
180×5
210×5
235×8

Incline DB press
5×10 @ 60

CSR
3×15 @ 45

40 mins treadmill on ‘fat burn’ setting, 120 bpm. Slow and boring.


Training, 5/29/09

Bench Press
45×5
95×5
135×5
180×5
210×5
235×10 (PR)

DB Incline press
60 x 15, 11, 9

DB Row
5×10 @ 80

30 mins treadmill, around 130 bpm.


Training 5/15/2009

Didn’t want to go today, then didn’t want to work hard, then didn’t want to do cardio.

But I did.

Bench Press
45 x a bunch
95×5
135×5
185×3
205×5
230×3
260×4
More in the tank

Incline DB press
60 x 15, 10, 10

DB Row
5×10 @ 75

Hammer curl
2×12 @ 20

30 minutes treadmill, bounced it around a bit, then settled on 120 – 130 bpm.

Shoulder and elbow really bothering my when I benched; the impingement is back. Not sure if the elbow is related or not. Deload week is coming, hopefully that plus some ibuprofen and p/rehab will help.


Training, 5/8/2009

Bench Press
45×5
95×5
135×5
190×3
220×3
245×8

DB Incline
3×15 @ 55

DB Row
5×10 @ 70

26 mins treadmill, 130 bpm or so.


Training, 5/1/09

Bench press
45×10
95×5
135×2
180×5
205×5
230×10
I’m pretty sure that’s a PR

DB Incline
55 x 15, 11, 10

DB Row
5×10 @ 65

25 mins treadmill, 1.3 miles, 265 cals, HR 130 – 140 BPM.

Cardio hint: Listen to music you love. I’m a huge Dream Theater fan, and was listening to 6 Degrees of Inner Turbulance, and actually stayed on the treadmill an extra 5 minutes because I was enjoying the music so much.


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