Oct 6/2023
HB Squat
70x5
100x5
125x4
135x3
140x3
145x3
130x4
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press
70x5
100x5
132.5x4
137.5x4
145x2
152.5x2
157.5x2
135x5
135x5
Incline DB Bench Press - lbs
85x5x8
Chins
x5
x6
x7
x5
x5
x5
x5
x5
Sunday, Oct 8/2023
HB Squat
70x5
100x5
125x4
130x3
135x3
140x2
140x2
warm up, bands 3x12, bands 3x12, 3x25 push ups
Bench Press
70x5
120x2
150x1
170x1
185x1
164x5
164x5
164x5
155x5
155x5
Incline Bench Press - lbs
135x5
185x5
225x3
268x5
268x5
268x5
251x5
251x5
T bar chest supported rows - lbs
45x5
90x5
135x5
135x5
135x5
135x5
135x5
115x8
115x8
115x8
concentration curls - lbs
25x12
25x12
25x12
Tuesday, oct 10/2023
Bench Press - lbs
135x5
225x5
275x3
315x6
315x6
315x6 - Larsen
315x6 - feet up
315x6 - feet up
Press - lbs
95x5
135x3
175x1
205x1
190x4x5
Incline Dumbbell bench - lbs
85x5x8
Deadlift
70x2
120x1
120x1
170x1
200x1
Chins
10 sets of 5 reps
Have you always been able to bench more than you can squat and deadlift? Do you prefer competing bench only? I always did squats and deadlifts on a separate day from upper body stuff
when it comes to squatting with belt and sleeves my best squat is 210, with a best bench of 205. and for deadlift I just never go that heavy but I did 247.5 my last comp.
It is pretty bad though, but just working through hip pain when I do squat and bench so the volume can’t get to where it is for Bench Press. Also just gifted in the Bench Press
Thursday, oct 12/2023
HB Squat
70x5
100x5
130x4
135x4
140x3
140x2
142.5x2
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press
warm up
185x1
166.5x3x5
155x2x5
Incline Bench Press - lbs
267x5
272x5
272x5
252x5
252x5
Machine Rows - lbs
175x4x5
190x4x5
Preacher EZ BB curl - lbs
50x3x12
That makes sense. I loved squatting and deadlifting back in the day. I wish that I could still do them. Bench is my baby now lol
of course. best to stay active in some way. I would be a bench specialist and not train lower body at all but it’s good to just squat and deadlift for general health i believe.
Sunday, oct 15/2023
POUNDS WORKOUT
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press - Feet up
135x5
225x5
315x5x6
Press
45x5
95x5
135x3
155x1
185x1
205x1
185x4x5
Incline DB Bench Press
85x5x8
Chins
10 sets of 5 reps
Concentration curls
25x3x12
Monday, Oct 16/2023
HB Squat
70x5
100x5
130x4
140x3
140x3
150x2
155x2
155x2
Wednesday, oct 18/2023
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press
70x5
120x2
150x1
170x1
185x1
169x3x5
155x2x5
Incline Bench Press - lbs
135x5
185x5
225x3
276x3x5
251x2x5
Deadlift
120x2
130x2
140x2
150x2
160x1
172.5x1
T bar chest supported Rows - lbs
45x5
90x5
135x4x5
145x2x5
115x3x8
Friday, oct 20/2023
Pounds Workout
warm up 3x12 bands, 3x12 RC machine, 3x25 push ups
HB Squat - new shoes ADIPOWERS
135x5
225x5
295x4
310x3
320x3
330x2
Larsen Press
135x5
225x5
275x6
275x6
275x6
275x8
275x8
Press
45x5
95x5
135x3
185x1
205x1
187x4x5
Incline DB Bench Press
85x5x8
Chins
10 sets of 5
Strict curls
80x3x10
Monday, oct 23/2023
been sick since Saturday morning.
HB Squat
70x5
100x5
135x4
145x3
150x2
155x2
160x2
165x1
Bench Press
70x5
120x2
150x1
170x1
185x1
171.5x2x5
155x3x5
Incline Bench Press - lbs
135x5
185x5
225x3
280x3x5
252x2x5
T bar chest supported Rows - lbs
45x5
90x5
135x8x6
Concentrations curls - lbs
25x3x12
Wednesday, oct 25/2023
Pounds Workout
warm up, bands 3x12, bands 3x12, push ups 3x25
Larsen Bench Press - TNG
135x5
225x5
245x4x10
Press
45x5
95x5
135x3
185x1
205x1
190x4x5
Incline DB Bench Press
85x5x8
Deadlift - KG
170x1
180x1
Chins
10 sets of 5 reps
Friday, oct 27/2023
HB Squat
60x5
100x5
135x4
140x3
140x2
140x2
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press
70x5
120x2
150x1
170x1
185x1
164x5
174x5 PR
155x5
155x5
155x5
Incline Bench Press - lbs
135x5
185x5
225x3
285x5
285x5
285x5
265x5
265x5
T bar chest supported Rows - lbs
45x5
90x5
135x4x5
145x4x5
Preacher curls - lbs
50x3x12
Monday, oct 30/2023
POUNDS. DE LOAD BENCH
HB Squat
135x5
225x4
295x3
310x3
320x2
330x2
330x2
310x3
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
CG Larsen Press
135x5
225x5
275x5x5
Behind the neck press
95x4x10
Side raises
20x3x12
Lat pulldowns
145x5x8
preacher DB curl
20x3x12
Wednesday, Nov 1/2023
Pounds, De Load Bench
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
SCG Bench Press
135x5
225x5
275x5x5
Incline Bench Press
135x8
185x5x8
Deadlift - KG
120x2
120x2
130x2
145x2
155x2
160x2
Chins
6 sets of 3 reps
other back stuff
3x12
Friday, Nov 3/2023
De load Bench
HB Squat
70x5
100x4
135x3
140x3
140x3
145x3
130x4
CG Larsen Bench Press - lbs
135x5
225x5
275x5x5
Press - lbs
45x5
95x5
135x3
155x2
180x5x5
Machine Shoulder Press
10x3x10
Machine Rows
10x5x8
BB curls
45x3x15
Monday, Nov 6/2023
HB Squat
70x5
100x4
135x3
145x3
145x3
145x3
150x2
150x2
warm up, 3x12 bands, 3x12 machine RC, 3x25 push ups
Bench Press
70x5
125x2
150x1
170x1
187.5x1 - 1.49
166.5x5x5 - 1.57-1.81
Rough start for first block after de load. speed was down and felt heavy.
Incline Bench Press - lbs
135x5
185x5
225x3
277x5x5
Chins
10 sets of 5 reps
Wednesday, Nov 8/2023
Pounds
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Larsen Press
320x6x4
Press
180x5
184x3x5
180x5
Incline DB Bench
90x5x8
Deadlift - KG
120x2
130x2
145x2
150x1
155x1
160x1
T bar Rows
145x8x5
Preacher BB curl
60x3x10