Benchfreak BenchPress Log

Training Training Logs
61

Monday Feb 28/2022 - 3A

Close Grip TNG Bench Press

warm up (130x2 top)
150x4 @ 8.5
162.5x1
165x1 @ 9
130x8
120x10

Military Press

55x12
55x12
55x12

Squat

20x10
60x5
60x5
85x5
95x5 + 5 chins, 20 pushups
115x4 + 5 chins, 20 pushups
belt on
125x3 + 5 chins, 20 pushups
135x3 + 5 chins, 20 pushups
135x3 + 5 chins, 20 pushups

62

Wednesday March 2/2022 - 3B

2ct Bench Press

warm up (150x1 top)
152.5x4 @ 9
160x1
165x1
140x5
140x5

Deadlift

60x3
100x2
130x1
150x1

Superset with 5 chins, 20 push ups, 20 squats (BW)

x5 with 60 second rest in between each one.

63

Friday-Saturday March 5/2022 - 3C

Squat

20x10
60x5
95x5
115x5
115x5
belt on
125x4
125x4
125x4
125x4

2ct spotto bench Press

142.5x4 @ 9.5
130x4
130x4

Feet up TNG Bench Press

105x12
105x12

BW chins

5 sets of 6 reps

64

Monday March 7/2022 - D1

TNG Bench Press (moved grip in to 1 finger in from pinky on ring)

20x10
60x10
100x20 @ 9
90x20

Press standing

35x20
35x20

Squat

20x10
60x5
95x5
125x5 + 4 chins + 10 push ups
belt on
125x5 + 4 chins + 10 push ups
125x5 + 4 chins + 10 push ups
125x5 + 4 chins + 10 push ups
135x1 + 4 chins + 10 push ups

65

Wednesday March 9/2022 - D2

Deadlift

60x3
100x2
130x1
150x1
155x1
155x1

Close Grip Bench Press TNG

60x10
82.5x20
82.5x20
82.5x20 - donā€™t move up

Superset 5 chins, 15 squats, 20 push ups

x5 with 1 min rest in-between

Started Trikafta today

66

Friday March 11/2022 - D3

Slingshot Bench Press TNG

105x20
100x20
100x20 - keep same

Feet up TNG Bench Press

70x21
70x21
70x21

BW chins

x3
x3
x3
x3
x3

Squat

20x10
60x5
100x5
125x5
belt on
130x5
130x5
135x5

67

Monday March 14/2022 - 1A

Squats

20x10
60x5
95x5
125x5
belt on
130x5
135x5
135x5
140x1

CG TNG Bench Press

warm up >> 150x1
130x5
135x5
140x5 @ 8
130x6
120x8

Dumbbell flys (lbs)

40x12
40x12
40x12

6 chins, 15 squats, 20 push ups, superset.

x5 with 1min rest in-between.

68

Wednesday March 16/2022 - 1B

Bench Press

warm up - 150x1
140x5
145x5 @ 8
152.5x2
140x5
130x6

Deadlift

60x3
100x2
130x1
150x1
155x1
162.5x1

superset with 6 chins, 18 squats, 20 push ups

x5 with 1min rest in between.

69

Friday March 18/2022 - 1C

Squat

20x10
60x5
95x5
125x5
130x5
belt on
135x5
135x3

2ct Spotto Bench Press

warm up
120x5
125x5
130x5 @ 7.5
130x5
125x5

Military Press standing

55x12
55x12
55x12

superset with 6 chins, 18 squats, 20 push ups

x5 with 1 min rest in between

1 Like
70

Monday March 21/2022 - 2A

Squat

20x10
60x5
95x5
125x5
belt on
135x5
142.5x5
145x5
152.5x2

CG TNG Bench Press

warm up - 150x1
135x5
145x5 @ 8
155x2
140x5
135x6

Feet up TNG Bench Press

105x12
107.5x12
110x12

superset with 6 chins, 20 squats, 20 push ups

x5 with 1 min rest in between.

1 Like
71

Wednesday March 23/2022 - 2B

Bench Press

warm up - 150x1
140x5
150x5 @ 8.25
160x2
140x5
140x5

Deadlift

60x3
100x2
130x2
150x1
155x1
167.5x1

superset with 6 chins, 20 squats, 20 push ups

x5 with 1 min rest in between.

1 Like
72

Friday March 25/2022 - 2C

Squat

20x10
60x5
95x5
125x5
belt on
140x5
140x5
142.5x5
147.5x1

2ct Spotto Bench Press

warm up - 100x2
127.5x5
135x5 @ 8.25
145x2
120x6
120x6

Dumbbell Flys (lbs)

40x12
40x12
40x12

BW chin ups

6 sets of 4 reps

1 Like
73

Monday March 28/2022 - 3A

Squat

20x10
60x5
95x5
125x5
belt on
130x5
130x5
130x5

Close Grip TNG Bench Press

warm up - 130x2
150x5 @ 8.75
160x1
162.5x1
130x6
130x7

Military Press

55x12
55x12
55x12

superset with 6 chins, 20 squats, 20 push ups

x5 with 50 second rest in between.

1 Like
74

Wednesday March 30/2022 - 3B

Bench Press

warm up - 130x2
155x5 @ 8.5
165x1
170x1
140x6
140x6

Deadlift

60x3
100x3
130x1
140x1
145x1
150x1

superset with 6 chins, 20 squats, 20 push ups

x5 with 50 second rest in-between.

75

Friday April 1/2022 - 3C

Squat

20x10
60x5
95x5
125x5
belt on
130x5
135x5
135x5

2ct Spotto Bench Press

warm up - 100x2
135x5 @ 8
145x2
150x1
140x3
140x3

Feet up TNG Bench Press

110x12
110x12
110x12

BW Chins

x8
x8
x8

76

Monday April 4/2022 - D1

Bench Press TNG

60x10
100x10
100x10
100x10
100x10
100x10

Military Press

40x10
40x10
40x10

Squat

20x10
60x5
100x5
125x5
belt on
135x5
145x5
145x4
145x4

Chins BW

x4
x4
x4
x4
x4
x4

77

Wednesday April 6/2022 - D2

Deadlift

60x3
100x2
130x1
140x1
145x1

Close Grip Bench Press TNG

20x12
60x10
85x10
85x10
85x10
85x10
85x10

BW chins

x3
x3
x3

78

Friday April 8/2022 - D3

Sling TNG Bench Press

20x10
60x10
100x10
110x10
110x10
110x10
110x10

Feet up TNG Bench Press

90x10
90x10
90x10

Squat

20x10
60x5
100x5
125x5
130x3
130x3
130x3

BW chins

x3
x3
x3
x3
x3

79

Monday April 11/2022 - 1A

Squat

20x10
60x5
100x5
125x5
belt on
135x5
140x5
140x5
140x5

TNG Bench Press

warm up - 155x1
137.5x5
142.5x5
147.5x5 @ 7.5
152.5x5 @ 7.5
145x5

got better set by set. feeling great after this de-load

Dumbbell flys (lbs)

40x12
42.5x12
42.5x12

superset with 6 chins, 20 squats, 20 pushups

x5 with 50-55 second rest in between.

80

Wednesday April 13/2022 - 1B

2ct Bench Press

warm up - 155x1
137.5x3
142.5x3
147.5x3
150x3 @ 7.5
145x3

Deadlift

60x3
100x2
120x2
135x1
belt on
145x1
155x1
160x1

BW chins

x6 + 20 push ups
x7 + 20 push ups
x7 + 20 push ups
x7 + 20 push ups
x7 + 20 push ups