A special shout out today to wearing all of the cologne guy. Damn.
2 Board Press
2×15@45
95×5
135×3
185×3
205×3
225×3
245×3
255×1
265×1
270×1
275×1
Incline DB Press
3×10 @ 50
Pulldown
3×15 @ 100
Pressdown superset w/ Face Pulls
3×12 @ 100
Tag Archives: ME Bench
Training, 10/5/13
Bench Press
2×10 @ 45
95×3
135×3
185×3
225×1
245×1
265×1
275×1
280×2 (PR)
Pretty happy with that. I tested my bench at the beginning of June and got 275×1. Today the plan was to simply beat that by 5 pounds. Instead, I beat it by 5 pounds, and then did another rep.
DB Bench
70×12
75×10
80×8
Pullup
6,5,5,5
Pressdowns
4 x 15
Face pulls
3×10 @ 150
Prowler drags – v grip rows
4 trips, 90 pounds
Training 9/19/13
Floor Press
2×10 @ 45
95×3
135×3
185×3
225×3
245×3
255×1
265×1
275×1
DB Bench
50×15
60×15
70×15
Pullup
5,5,5,5
Face Pull ss w/ Pressdown
2×15 @ 110
Training 8/27/13
1 Board Press
2×15 @ 45
95×5
135×3
185×3
225×3
245×3
255×5
265×3
275×2
DB Bench
2×20 @ 50
Hammer Strength Pulldown
90×12
3×8 @ 180
Face pull superset with Pressdowns
3×20 @ 100 and 3×12 @ 100
Training, 8/7/13
Reverse Band Press (light band, choked around one band peg)
45×15
135×6
185×3
225×3
245×3
275×3
315×3 (PR)
335×1
345×1 (PR)
350×1 (PR)
Not too shabby.
Incline DB Press
50×10
85×3
Went backwards, so changing this to something else next week
Pullup
6×5
Face Pull superset with pressdowns
3×15 @ 100
Training, 7/26/13
Much better day today compared to yesterday. Given that I slept for two hours yesterday afternoon (planning to take a 20 minute power nap), maybe I needed some sleep, as I’m not getting a full 8 most nights, and certainly not nights that I get up at 5AM to take care of dogs, eat, then get to the gym).
Also trying a little caffeine experiment, yesterday and today went with about 12 ounces of coffee instead of the usual Monster Lo-Carb energy drink. The energy drink is FAR more effective for me, but I was curious about how much, and how long it might take to have the coffee replace it. We’ll see if I continue.
Anyway:
Reverse Band Bench Press (Light band chocked around a band peg)
135×8
185×3
225×3
245×3
275×3
295×3
315×1
325×1
335×1
DB incline press
50×8
80×10
85×4,3
Pullup
7,5,5,4,4
Rear Delt raise
2×15 @ 25
superset with
Light band pressdown
2×12
Training, 7/14/13
2 Board Press
All sets done with doubled mini-bands
45×5
95×3
135×3
185×3
205×3 (PR)
225×1
240×1 (PR)
A PR triple and single isn’t usually the plan, but there you have it. The 240 was a 99.9999999% effort.
Incline DB press
75×10
80×7,4
Pullup
6,4,4,4,4,4,3
Rear lateral raise
2×15 @ 25
superset with
Light band pressdown
2×10
Training, 7/4/13
I felt great today. Strong, and more important, excited to train. I used bands today because WESTSIDE, BRO.
2 Board Press
All sets with doubled mini band
45×5
95×3
135×3
185×3
205×1
225×1
235×1
My strength is unpredictable when using bands because my triceps are the first to give out, and I never know when that’s going to happen. I didn’t have a trustworthy spotter, so stopped at 235, which felt like about as much as I was going to do today.
Incline DB press
70×12
75×7,5
Pullup
6,5,4,4,3,3
DB lateral raise
2×12 @ 20
superset with
Light band pressdown
2×12
Training, 6/26/13
Bench Press
Warmups, then:
225×1
235×1
245×1
255×1
265×1
275×1
The 275 surprised me. I knew I could do it, but didn’t know it would be as smooth. Pretty happy with that, left some in the tank, but got the baseline
Incline DB Press
50×15
60×12
70×7
Pullup
3×5
Bent Over Lateral Raise
2×10 @ 20
Band pressdown
2×10
ME Bench, 2/5/13
2 Board Press
2×10 @ 45
95×3
135×3
185×3
225×3
245×3
260×3
275×1
285×1
290×1
DB Bench Press
50×10
65×15,12,12
Pullup
5,5,4,3
Barbell Extension
45×10
3×8 @ 70
Band Pull Apart
2×20
Windy Recycling Day 