Benchfreak BenchPress Log

Training Training Logs
281

Sunday, March 26/2023

HB Squat - Sleeves

60x5
100x5
135x4
140x4
belt on
145x4
145x5
150x4

282

Monday, March 27/2023

warm up bands 3x12, bands 3x12, push ups 3x25

Bench Press

60x5
100x2
140x1
150x1

165x1
175x1
185x1

SCG Bench Press

152.5x3
152.5x3
152.5x3
152.5x3
152.5x3

Press

60x3

80x5
80x5
80x5
80x5
80x5

Chins

x7
x7
x6
x6

DB Rows (lbs)

80x12
80x12
80x12
80x12

Skull crushers

42.5x12
42.5x12
42.5x12

Strict curls

35x12
35x12
35x12

1 Like
283

Monday, March 27/2023

HB Squat - Sleeves

60x5
100x5
135x5
belt on
145x5
155x4
160x4
165x4
170x2

284

Wednesday, March 29/2023

warm up, bands 3x12, bands 3x12, push ups 3x25

Bench Press (lbs)

135x5
225x2
315x1

335x5
345x5
355x5
355x5
355x5 @ 9.5

CG incline Bench Press

225x5
225x5
225x5
225x5
225x5
225x5

Chest supported machine rows

210x5
210x5
210x5
210x5

Lat pulldowns

170x6
170x6
170x6
170x6

Triceps pushdowns

90x12
90x12
90x12

dumbbell preacher curls

25x10
25x10
25x10

HB Squat - Belt

135x5
225x4
300x3
300x3
300x2

285

Friday, March 31/2023

gym workout - all pounds

warm up, bands 3x12, bands 3x12, push ups 3x25

Bench Press

135x5
225x2
315x1
355x1
375x1
405x1
365x3
365x3
365x3
365x3
365x3

Incline Dumbbell Bench Press

90x8
90x8
90x8
90x8
90x8

seated dumbbell Press

75x8
75x8
75x8
75x8
75x8

chins

x6
x6
x6
x6

machine rows

200x5
200x5
200x5
200x5

triceps kickbacks

20x10
20x10
20x10

concentration curls

25x10
25x10
25x10

1 Like
286

Saturday, April 1/2023

HB Squat - sleeves

60x5
100x4
130x4
belt on
140x4
145x4
145x4

287

Sunday, April 2/2023

warm up, bands 3x12, bands 3x12, push ups 3x25

Bench Press

60x5
100x2
130x1
150x1
170x1
185x1
160x5
160x5
162.5x5

SCG Bench Press

152.5x3
152.5x3
152.5x3
152.5x3
152.5x3

Press

60x3
80x5
80x5
80x5
80x5
80x5

Chins

x8
x7
x6
x6

DB rows (lbs)

80x13
80x13
80x13
80x13

Skull crushers

45x12
45x12
45x12

Strict curls

35x12
35x12
35x12

1 Like
288

Monday, April 3/2023

HB Squat - sleeves

60x5
100x4
135x3
belt on
145x3
152.5x3
157.5x2
162.5x2

1 Like
289

Wednesday, April 5/2023

warm up, bands 1x12, 30x3x12 rotor cuff, 3x25 push ups.

Bench Press

135x5
225x2
315x1
345x1
375x1
405x1
365x3
365x3
365x3
365x3
365x3

CG incline Bench Press

230x5
230x5
230x5
230x5
230x5
230x5

chest supported machine rows

220x5
220x5
220x5
220x5

Lat pulldowns

180x6
180x6
180x6
180x6

Triceps pushdowns

95x12
95x12
95x12

one area dumbbell preacher curls

25x11
25x11
25x11

HB squat

135x4
225x3
300x3
300x2
300x2

Deadlift - KG

60x3
100x2
130x1
135x1
140x1
150x1

290

Friday, April 7/2023

warm up, bands 3x12, bands 3x12, 3x25 push ups

Bench Press

135x5
225x2
315x1
335x1
345x5
355x5
365x5
345x5
345x5

Incline Dumbbell Bench Press

90x8
90x8
90x8
90x8
90x8

Seated dumbbell Press

75x8
75x8
75x8
75x8
75x8

Chins

x7
x7
x7
x7

Machine rows

210x5
210x5
210x5
210x5

Triceps kickbacks

20x10
20x10
20x10

Concentration curls

25x10
25x10
25x10

291

Saturday, April 8/2023

HB Squat - Sleeves

60x5
100x5
135x4
belt on
145x3
150x3
150x3

292

Monday, April 10/2023

DE LOAD

warm up. bands 3x12, 30x3x12 RC, 3x25 push ups

CG TNG Bench Press

135x5
225x2
245x10
245x10
245x10
245x10
245x10

Press

135x10
135x10
135x10
135x10
135x10

HB Squat - Sleeves

135x5
225x4
300x3
300x4
310x5
310x3
310x2

Chest supported machine rows

140x10
140x10
140x10
140x10

lat pulldowns

130x10
130x10
130x10
130x10

cable curls

20x15
20x15
20x15

cable pushes

60x15
60x15
60x15

293

Wednesday, April 12/2023

DE LOAD

warm up, bands 2x12, bands 2x12, 2x25 push ups

CG TNG Bench Press

135x5
225x2
245x10
245x10
245x10
245x10
245x10

Press

132x8
132x8
132x8
132x8
132x8

HB Squat - Sleeves - KG

60x3
100x1
130x1
140x1
140x1

Lat pulldowns

130x10
130x10
130x10
130x10

Machine Rows

140x10
140x10
140x10
140x10

cable curls

20x15
20x15
20x15

cable pushdowns

60x15
60x15
60x15

294

Friday, April 14/2023

DE LOAD

warm up, bands 3x12, bands 3x12, 3x25 push ups

CG Bench Press

135x5
225x2
315x3
315x3
315x3
315x3
315x3

Press

135x3
155x5
155x5
155x5
155x5
155x5

Chest supported machine rows

180x5
180x5
180x5
180x5

lat pulldowns

170x5
170x5
170x5
170x5

cable curls

30x10
30x10
30x10

cable pushdowns

70x10
70x10
70x10

HB squat - Sleeves

135x5
225x5
300x4
310x3
310x3
320x2

1 Like
295

Monday, April 17/2023

1A
Morning Session

warm up, 3x12 bands, 3x12 bands, push ups 3x25
caffeine 250 mg total.

Bench Press

60x5
100x2
140x1
155x1
170x1
186x1 - .132V - significantly faster then last block (.115), coming straight off a DE load.

157x5
157x5
157x5
157x5
157x5

SCG Bench Press

152.5x3
152.5x3
152.5x3
152.5x3
152.5x3

Press

60x3
80x5
80x5
80x5
80x5
80x5

1 Like
296

Monday, April 17/2023

1A
Evening Session

HB Squat - Sleeves

60x5
100x5
135x4
145x4
145x4
150x5
155x4
162.5x1

Chins

x8
x7
x6
x6

Dumbbell Rows - lbs

85x10
85x10
85x10
85x10

Skull crushers - kg

45x12
45x12
45x12

strict curls - kg

35x12
35x12
35x12

297

Wednesday, April 19/2023

1B

warm up, 3x12 bands, 3x12 bands, 3x25 push ups.
caffeine 160 mg

Bench Press

135x5
225x2
315x1
345x1
375x1
410x1

365x3
365x3
365x3
365x3
365x3

CG Incline Bench Press

230x5
230x5
230x5
230x5
230x5
230x5

Chest supposed machine rows

220x5
220x5
220x5
220x5

lat pulldowns

180x6
180x6
180x6
180x6

skipped arms. tired, caffeine didnā€™t hit like it usually does. bit of a head ache too.

Deadlift - over under grip now - KG

60x4
100x3
130x2
140x1
150x1
160x1
167.5x1

1 Like
298

Friday, April 21/2023

1C

warn up, 3x12 bands, 3x12 bands, 3x25 push ups
caffeine 160mg

Bench Press

135x5
225x2
315x1
345x1
375x1
410x1

350x5
350x5
350x5
350x5
350x5

Incline DB bench press

90x8
90x8
90x8
92x8

DB seated press

75x8
75x8
75x8
75x8

Chins

x7
x7
x7
x7

Machine Rows

220x5
220x5
220x5
220x5

Triceps kickbacks

20x12
20x12

Concentration curls

25x12
25x12

Still feeling a bit sick so lowered the volume a tad. probably a good idea anyway starting the block.

299

Saturday, April 22/2023

HB Squat - Sleeves

60x5
100x5
135x4
belt on
140x4
142.5x4
147.5x4
150x3

300

Monday, April 24/2023

2A

warm up, 3x12 bands, 3x12 bands, 3x25 push ups
caffeine 250mg

Bench Press

60x5
100x2
140x1
155x1
170x1
186x1

another small improvement on speed, progressing nicely despite even being sick last week. seemed to recover from this cold really fast.

166x3
166x3
166x3
166x3
166x3

SCG Bench Press

155x3
155x3
155x3
155x3

Press

60x3
82.5x5
82.5x5
82.5x5
82.5x5

Chins

x8
x8
x6
x6

dumbbell rows - lbs

85x10
85x10
85x10
85x10

Skull crushers

47.5x12
47.5x12

strict curls

35x12
35x12

HB Squat - sleeves

60x5
100x5
135x4
145x4
belt on
150x4
155x4
160x4
165x1