Benchfreak BenchPress Log

June 30/2024 - Sunday

HB Squat - sleeves

70x5
120x2
belt on
150x1
170x1
160x2
165x2
145x4
147.5x4

Bench Press

70x30
70x5
120x2
160x1
160x1
175x1
160x3
160x3
150x5
150x5

Leg extensions

57x15
57x15
63x15
63x15

T bar rows - lbs

45x10
90x10
125x10
125x10
125x10
125x10

July 1/2024 - Monday

Bench Press

70x15
70x15
70x5
120x2
150x1
155x4
160x4

3ct Bench Press

145x5
145x5

DB incline Bench Press - lbs

95x8
95x8
95x8

MDBX - lbs

100x15
100x15
110x15
110x15

Machine curls - lbs

70x4x15

Cable wood choppers - lbs

45x3x12

Side planks

x45
x45
x45 seconds

50 push ups after at end

Bench Press

70x15
70x15
70x5
120x2
150x1
160x4
160x4
160x4
160x4

Deadlift

120x1
170x1
190x1
170x1

Incline Bench Press - lbs

135x5
185x5
225x5
265x5
255x5

Hip thrust machine - lbs

140x10
155x10
170x10
185x10

Lat pulldowns - lbs

175x12
175x12
175x12
165x12

Hamstring curls machine

65x15
65x15

July 5/2024 - Friday

HB Squat - sleeves

70x5
120x2
belt on
150x4
150x4
150x4
150x4

Bench Press

70x15
70x15
70x5
120x2
150x1
165x5 sets of 2 reps

Hack squat - lbs

200x6
200x6

Hamstring curls

60x3x15

300 temp DB Bench Press - lbs

80x12
80x12

Chins BW

x8
x8
x8
x8

Pushdowns triceps - lbs

80x3x20

Ab roller - knees

x12
x12
x12

July 7/2024 - Sunday

HB Squat - Sleeves

70x5
120x2
150x1
belt on
170x1
190x1
170x2
170x2
155x4
155x4

Bench Press - been using 10 cm foot blocks

70x15
70x15
70x5
120x2
160x1
175x1
182.5x1
165x3
167.5x3
155x5
155x5

Leg extensions

65.3x4x15

T bar chest supported rows - lbs

120x4x10

July 8/2024 - Monday

Bench Press

70x15
70x15
70x5
120x2
160x1
162.5x4
162.5x4

3 ct Bench Press

150x5
150x5

Incline DB Bench Press - lbs

100x8
100x8
100x8

MDBX - lbs

110x15
110x15
110x15
110x15

Machine curls - lbs

70x15
70x15
70x15
70x15

cable wood choppers - lbs

45x3x15

side plank holds

3 sets 50 seconds

July 10/2024 - Wednesday

Bench Press

70x15
70x15
70x5
120x2
150x1
165x4x4

BB incline Bench Press - lbs

135x5
225x3
255x5
260x5

Deadlift

120x2
belt on
170x1
195x1
180x1

Hip Thrust - lbs

185x10
185x10
200x10
200x10

Lat pulldowns - lbs

170x4x12

Hamstring machine curls

55x3x15

July 12/2024 - Friday - 15 days out from competition

HB Squat - sleeves

70x5
120x2
belt on
150x1
160x4x4

Bench Press

70x15
70x15
70x5
120x2
160x1
172.5x5x2

Hack Squat - lbs

200x6
210x6

Hamstring machine curls

55x3x15

Flat DB Bench Press - lbs

85x12
85x12

BW Chins - BW lower then usual

x9
x9
x9
x9

Triceps pushdowns - lbs

80x20
80x20
85x20

Ab roller - knees

x12
x12
x12

July 14/2024 - Sunday

HB Squat - Sleeves

70x5
120x2
150x1
170x1
190x1
200x1
175x2
175x1 - Hurt my hip, stopped here 3 sets short

Bench Press

70x15
70x15
70x5
120x2
160x1
170x1
180x1
190x1
170x3
170x3
160x5
160x5

T bar rows

125x4x10

1 Like

July 15/2024 - Monday

POUNDS WORKOUT

SCG Bench Press

135x20
135x5
225x3
275x1
315x1
355x1
385x1
405x1 @ 10

Incline Bench Press - TNG feet up CG

135x5
225x3
275x1
295x1
315x0

Incline DB Flys

35x3x12

Lat pulldowns

145x5
190x3
220x3
255x1
270x1 - didnā€™t touch chest

T bar rows

90x5
135x3
160x2
170x1
180x1

1 Like

July 17/2024 - Wednesday

Bench Press

45x60
135x20
135x20
135x20
225x4
315x2
365x4x4

Incline Bench Press

135x5
225x2
265x4 @ 9.5
245x6 @ 10

Lat pulldowns

190x5x8

Hamstring curls

110x3x15

1 Like

July 19/2024 - Friday

8 days pre comp

HB Squat - kg

70x4
120x1
150x1
170x0 - failed due to hip pain.

Bench Press - KG

70x15
70x15
70x5
120x2
170x2
190x1
170x5 @ 9.5

Hack squat

90x5
180x5
250x3
270x2
320x1
340x1 @ 10

Press

95x10
115x10
135x5
145x5
155x5
165x5
175x5
145x10

Chins

0x5
25x5
25x5
25x5
25x5

T bar rows

90x5
135x5x5

1 Like

Awesome weights man!! Hope the hip pain goes away in time for the meet!!

me too. lol. thanks. hopefully Iā€™ll have some vids of my lifts this time.

1 Like

July 21/2024 - Sunday

Bench Press - KG

70x15
70x15
70x5
120x2
155x1
175x1
190x1

Lat pulldowns

130x5
160x5
190x5
205x3
220x3
235x2

1 Like

July 22/2024 - Monday

HB Squat - no sleeves

135x4
185x2
225x1
275x1 - hip still bad

Hack squat

90x5
180x5
230x3
250x3
270x3