Feb 11/2026 - Wednesday
Home Bench
Bench Press
100x3
140x1
170x3
170x3
170x3
170x3
180x1
to the gym
Press standing
135x8
175x8
175x8
Chins
x9
x9
x9
Chest supported rows
145x12
145x12
145x12
cut this one short, tired AF
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Feb 15/2026 - Saturday
Bench Press - lbs
135x5
225x3
315x1
355x1
375x3
375x3
365x5
365x5
Incline Dumbbell press slight incline
130x8
130x12
MDBX
120x12
120x12
120x12
T bar rows
90x12
145x12
145x12
Chins
x9
Pec deck
165x12
Lateral raises on machine
160x8
160x8
Preacher curls one arm
30x12
30x12
SSB squat
148x5
198x3
238x2
258x2
238x5
238x5
238x5
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Feb 17/2026 - Tuesday
day off from work, bit of a De load
SBD squats
58x5
148x4
238x5x3
flate machine bench
2px2x12
incline machine bench
2px2x12
lat pulldowns
160x2x12
t bar rows
2px2x12
side raises dumbbell
20x2x12
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Feb 22/2026 - Sunday
SSB squat
148x4
218x4
218x4
218x4
218x4
Leg press
3px8
5px8
5px8
lying hamstring curls
88x20
132x12
132x12
one leg extensions
65x12
65x12
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Feb 23/2026 - Monday
Bench Press
did a good warm up this time with 3x20 push ups and some rotor cuff cable work
70x4
120x2
150x1
175x2
162.5x4
157.5x4
157.5x4
machine bench press - inclinish one
250x12
250x12
MDBX
100x12
100x12
Pec deck
143x12
Chest supported rows
135x8
175x8
175x8
one arm machine rows
100x12
100x12
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Feb 25/2026 - Wednesday
lbs today
Bench Press
135x5
225x2
315x1
365x4x3
385x1
Press standing
135x8
155x8
155x8
Chins
x9
x9
x9
chest supported rows
145x12
145x12
145x12
MDBX
100x12
100x12
100x12
machine shoulder raises
120x12
120x12
120x12
1 Like
Feb 27/2026 - Friday
SSB Squat
58x5
148x4
238x2
258x2
238x5
238x5
238x5
Leg extensions
170x3x12
hamstring seated curls
99x3x12
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Feb 28/2026 - Saturday
Bench Press
70x5
120x2
162.5x3
162.5x3
157.5x5
157.5x5
slight incline dumbbell bench
130x8
130x8
MDBX
100x12
100x12
100x12
t bar rows
90x12
145x8
145x8
chins
x9
pec deck
143x12
shoulder machine raises
120x12
120x12
bicep macine curls
70x12
70x12
70x12
70x12
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March 1/2026 - Sunday
SSB squat
58x5
148x5
238x5
238x5
248x5
248x5
leg press
3px8
5px8
6px8
6px8
lying hamstring curls
132x12
132x12
one leg extensions
80x10
80x10
1 Like
Awesome sessions man!! What does your weekly training schedule look like right now?
benching 3 times. squatting 2. bench only now mostly. going to compete again July 25. most bench and some BB type stuff.
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March 2/2026 - Monday
Bench Press
warm up 3x20 push ups, rotor cuff stuff
70x5
120x2
160x1
180x2
167.5x4
162.5x4
162.5x4
machine bench press
90x12
180x12
260x12
260x12
chest supported rows
135x8
185x8
185x8
one arm machine rows
105x12
105x12
MDBX
110x12
110x12
pec deck
143x12
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March 4/2026 - Wednesday
Bench Press - lbs today
225x4
315x2
375x3
375x3
375x3
375x3
395x1
Press standing
135x6
155x6
155x6
Chins BW
x10
x10
x10
March 5/2026 - Thursday
Chest supported rows
155x12
155x12
155x12
MDBX
110x12
110x12
110x12
shoulder machine side raises
130x12
130x12
130x12
machine curls
80x12
80x12
80x12
SSB Squat
58x5
148x4
238x2
278x2
248x5
248x5
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March 7/2026 - Saturday
Bench Press - kg
70x4
120x2
165x3
165x3
160x5
160x5
dumbbell incline bench press 3 count negative
60x8
90x8
90x8
MDBX
110x12
110x12
110x7 - hurt my tricep - might be minor tear ?
t bar rows
90x12
145x12
145x12
March 8/2026 - Sunday
SSB Squat
58x5
148x4
258x4x4
leg extensions
170x12
170x12
170x12
leg curls
99x12
99x12
99x12
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March 9/2026 - Monday
Bench Press
warm up 2x20 push ups, rotor cuff stuff
70x5
120x2
150x1
170x1
190x2 - PR
175x4
170x4
170x4
Flat machine bench - hard one
90x12
180x12
230x12
230x12
triceps pushdowns
50x12
50x12 - can still feel my tricep
chest supported BB rows
135x8
185x8
185x8
one arm cable rows
110x12
110x12
machine curls
90x12
90x12
bench bench I’ve had in a while. if all lines up I’ll be good for 215 in a couple months next time I compete
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Awesome PR!! And with a hurt tricep!
thanks, something weird happened lol. after I hurt that tricep my bench felt better. makes no sense.
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March 11/2026 - Wednesday
took day off work.
Bench Press
70x5
120x2
160x1
175x3
175x3
175x3
175x3
185x1
felt great, could have done 5 reps on any of these sets which would have been a PR
standing Press
135x6
165x6
175x6
Chins
x9
x9
x9
chest supported rows
155x12
155x12
155x12
triceps pushdowns
50x3x12 - this is extremely easy to just keep it moving
machine side raises
130x12
preacher DB curl
30x10
30x10
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