Tag Archives: ME Bench

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

Advertisements

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


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


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


ME Bench, 1/8/15

I think the big PRs may have worked themselves out, but little PRs over time will lead to big numbers in May.

Warm Up

Reverse hypers and incline situps

shoulder complex

Band stretching

2 Board Press

2×15 @ 45

95×5

135×3

185×3

225×3

245×3

265×3

285×3 (PR)

305×1

315×1

320×1 (PR)

DB Bench Press

70×10

90×8, 6

Pullups

7,5,4,4,4

Rear delt raise

2×15 @ 20

Band pressdown ss w/ Hammer curl

Light band 2×15; 2×15@ 25

Lat pullover machine

2×10 @ 70


Max Effort Bench, 11/30/14

Warmup

Reverse Hyper, 2×10 @ 50.

Back was cramping, so couldn’t do incline situps.

Revers Band Bench Press

45×15

Add Bands

135×10

185×5

185×3

225×3

275×3

295×3

315×3 (PR)

335×1

355×1 (PR)

365×1 (PR)

375×1 (PR)

385×1 (PR)

That’s a 40 pound increase in my PR.  I had no idea I would do that, given I had to start each set by laying on the bench and trying to relax my lower back, which was so tight I couldn’t get my heels on the ground at first.  Not sure what happened – I was pretty dehydrated, but nothing else cramped.

DB Incline

80×10, 7

Pulldowns

110×15

2×8 @ 150

Face pull

2×15 @ 150

superset with pressdowns

2×10 @ 150

 


Max Effort Bench, 11/11/14

Warm Up

Reverse hypers, incline situps, shoulder complex, band stretching

Incline Close Grip Press

45×10

95×5

135×3

155×3

175×3

190×3 (PR)

205×1

215×1

225×1 (PR)

235×1 (PR)

175×5

That’s a 15 pound increase since I did these last.  The last two inches of the lockout felt like it took about 15 minutes.

DB Incline

2×12 @ 70

Pullup

3×5

3×4

1×3

Rear delt raise

3×8 @ 30

Band Pressdown

Light band 3×12

 


Max Effort Bench, 11/3/14

2 Board Press

2×15 @ 45

95×5

135×3

185×3

225×3

245×3

265×3

275×3

285×1

295×1

305×1

315×2 (PR!)

235×8

Old PR was 310×1.  Not too bad.

DB Incline

2×12 @ 65

Pullup

6×4

Rear Delt raise

3×12 @ 25

Band pressdown

2×15 w/ Light band


Training, ME Bench, 4/15/14

2 Board Press

2×15 @ 45

95×3

2×3 @ 135

185×3

205×3

225×3

245×1

265×1

275×1

285×1

Incline DB

60×12,12,7

Pulldown

120×12

130×12

140×12

Face Pull superset with pressdowns


Training, ME Bench, 4/7/14

2 Board Press

2×10 @ 45

2×3 @ 95

2×3 @ 135

185×3

225×3

245×1

265×1

275×1

280×1

Incline DB

4×10 @ 55

V Grip Pulldown

100×12

110×12

120×12

130×12

Face Pull superset with pressdown, 3 sets of something.

 


%d bloggers like this: