Benchfreak BenchPress Log

Training Training Logs
41

Friday Jan 14/2022 - 3D

Squat

20x10
60x5
95x5
120x4
belt on
120x3
120x3
120x3

CG TNG Bench Press

60x4
100x10
100x10
100x10
100x10

Rev Band chins

x8
x8
x8
x8

42

Monday Jan 17/2022 - 1A

Squat

20x10
60x5
95x5
125x5
belt on
135x5
145x5
150x2
155x1
135x5

Bench Press

20x5
60x4
100x2
140x1

161x1 @ 7-8
146x5 @ 7-8
138x5
138x5
131x5
131x5

Press standing

20x5
50x3

65x6
65x6
65x6
65x6

Chins BW

x6
x6
x6
x6
x6
x6 @ 8

43

Wednesday Jan 19/2022 - 1B

Feet Up Bench Press TNG

60x5
100x2

117x6
117x6
117x6
117x6

Deadlift

60x3
100x2
130x1
belt on
145x1
160x1
165x1

Chins BW

7 sets of 5 reps

44

Friday Jan 21/2022 - 1C

Squat

20x10
60x5
95x5
125x5
belt on
135x5
140x5
140x5
140x5
145x2

TNG Bench Press

60x5
100x2
140x1

157.5x1 @ 7
141x5 @ 7-8
135x5
135x5
127.5x5
127.5x5

Close Grip Bench Press

128x6
128x6
128x6
128x6

45

Saturday Jan 22/2022 - 1D

Shirted Bench Press

60x4
100x2
140x1
shirt on
165x5
175x3
185x1 - no touch, 1-2 inch away.

BW chins

9 sets of 4 reps

46

Monday Jan 24/2022 - 2A

Squat

20x10
60x5
95x5
125x5
belt on
135x5
145x5
150x2
155x2
135x6

Bench Press

60x5
100x2
140x1

166x1
151x5 @ 8.5
142.5x5
142.5x5
135x5
135x5

Press standing

68x6
68x6
68x6
68x6

Chins BW

5 sets of 5 reps

felt like ass today. donā€™t know why

47

Wednesday Jan 26/2022 - 2B

Feet Up TNG Bench Press

60x5
100x2

121x6
121x6
121x6
121x6

Deadlift

60x3
100x2
130x1
belt on
150x1
162.5x1
170x1

BW Chins

7 sets of 4 reps

48

Friday Jan 28/2022 - 2C

TNG Bench Press

60x4
100x2
140x1

162.5x1
146x5 @ 8
140x5
137.5x5
132.5x5
130x5

CG Bench Press

132x6
132x6
132x6 @ 8.5

BW chins

4 sets of 6 reps

49

Saturday Jan 29/2022 - 2D

Squat

20x10
60x5
95x5
125x5
belt on
137.5x5
142.5x5
145x5
150x2

3 Board Bench Press

60x4
100x2
140x1
3board
160x3
165x3
170x3 @ 8

50

Monday Jan 31/2022 - 3A

Squat

20x10
60x5
95x5
125x5
belt on
140x5
145x4
150x3
155x2
162.5x1

Bench Press

20x4
60x3
100x2
140x1

167.5x1
152.5x5 @ 9 :frowning:
140x5
140x5

Standing Press

50x3

71x6
71x6

BW chins

5 sets of 5 reps

1 Like
51

Wednesday Feb 2/2022 - 3B

Feet up TNG Bench Press

warm up
115x6
120x6
125x6
130x6 @ 7.5-8

Deadlift

60x3
100x2
135x1
belt on
155x1
165x1
175x1

Friday Feb 4/2022 - 3C

Squat

20x10
60x5
95x5
125x5
belt on
140x5
145x4
147.5x4

TNG Bench Press

warm up
170x1
140x5
147.5x5 @ 9
140x5
130x7

Press standing

50x12
50x12
50x10

Chins BW

x5

Saturday Feb 5/2022 - 3D

CG TNG Bench Press

warm up
160x1
140x4
145x4 @ 8.5
140x4
130x7

1 Like
52

Monday Feb 7/2022 - D1

TNG Bench Press

warm up
90x20
95x20
90x20

Military Press standing

40x16
40x16
40x16

Squat

20x10
60x5
95x5
120x4
125x2
125x2

no knee sleeves, boy is it harder without the cheater sleeves.

53

Wednesday Feb 9/2022 - D2

Deadlift

60x3
100x2
130x1
140x1

Close Grip TNG Bench Press

60x10
80x20
80x20
80x20

Reverse band BW chins

x8
x8
x8

54

Friday Feb 11/2022 - D3

Squat - no sleeves

20x10
60x5
95x5
125x3
125x2
125x3

Slingshot bench press TNG

warm up
100x20
100x20
100x20

Feet up TNG Bench Press

70x20
70x20
75x20

superset with 15 bw squats, 20 push ups, 5 chin ups

x2
x1
x2

superset with 5 burpees, 10 squats, 5 chins

x1
x1

55

Monday Feb 14/2022 - 1A

1 Board Bench Press

warm up
140x4
145x4
150x4 @ >8
145x4
145x6

Standing Military Press

warm up
55x12
55x12
55x12

Squat

20x10
60x5
95x5
125x5
belt on
140x5
150x5
155x1
165x1

superset with 5 chins, 20 push ups, 15 squats bw.

x2
x1
x2

superset with 5 chins, 10 squats bw, 5 burps.

x2

56

Wednesday Feb 16/2022 - 1B

2ct Paused Bench Press

warm up (150x1 top)
140x4
145x4 @ 8
140x4
150x2
160x1

Deadlift

60x3
100x2
130x1
150x1
165x1
180x1

superset with 5 chins, 20 push ups, 15 BW squats

x3
x2

superset with 10 BW squats, 5 chins, 5 burps

x2

57

Friday Feb 18/2022 - 1C

Squat

20x10
60x5
95x4
125x3
belt on
135x3
135x3
135x3

TNG Bench Press

warm up (150x1 top)
140x4
145x4 @ 8
140x4
130x6
130x7

Feet Up Bench Press

105x12
105x12
105x12

superset with 5 chins, 15 squats, 20 push up, 5 burps

x1

58

Monday Feb 21/2022 - 2A

Close Grip Bench Press TNG

warm up (150x1 top)
140x4
146x4
140x4
135x5
130x6

Dumbbell Flys flat bench (LBS)

35x12
37.5x12
37.5x12

Squat

20x10
60x5
95x4
125x3
belt on
140x3
150x2
160x1
170x1

superset 5 chins, 15 squats, 20 push ups, 5 burps. with 60 second rest in-between.

5 supersets

59

Wednesday Feb 23/2022 - 2B

2ct Bench Press

warm up - 150x1 top
140x4
147.5x4 @ 8.5
150x2
155x2
162.5x1

Deadlift

60x3
100x2
130x1
belt on
150x1
170x1
185x1

superset with 5 chins, 15 squats, 20 push ups, 5 burps.

x5 with 1 min rest inbetween.

60

Friday/Saturday Feb 25-26/2022 - 2C

Squat

20x10
60x5
90x4
125x3
belt on
135x3
135x3
135x2

2ct Spotto Bench Press

warm up (130x2 top)
140x4 @ 9
150x1
155x1 @ 9