Benchfreak BenchPress Log

Training Training Logs
81

Friday April 15/2022 - 1C

Squat

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

2ct spotto Bench Press

warm up - 150x1
130x3
135x3
140x3
142.5x3 @ 7.5
135x3

Military Press

55x12
55x12
55x12

Superset with 6 chins, 20 squats, 20 pushups

x5 with 50 second rest in-between.

1 Like
82

Monday April 18/2022 - 2A

Squat

20x10
60x5
100x5
125x5
belt on
137.5x5
137.5x5
140x5
142.5x5
147.5x1

TNG Bench Press

warm up - 160x1
147.5x3
157.5x3 @ 8
167.5x1
140x5
145x5

Feet up TNG Bench Press

110x12
110x12
110x12

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

x5 with 50 second rest in between.

1 Like
83

2ct Bench Press

warm up - 160x1
145x3
155x3 @ 8.5
150x3
145x3
145x3

Deadlift

60x3
100x3
125x2
135x1
150x1
160x1
160x1

BW chins

x8
x8
x8
x8

1 Like
84

Friday April 22/2022 - 2C

Squat

20x10
60x5
100x5
125x5
belt on
135x5
135x5
135x5
145x1

2ct Spotto Bench Press

warm up - 150x1
140x3
145x3 @ 8.5
140x3
130x3
130x3

BW chins

x3
x3
x3
x3
x3

85

Monday April 25/2022

Squat

warm up
165x1
133x3
133x3
133x3
133x3
133x3
133x3

Bench Press

warm up
160x1 (2ct pause)
130x4
130x4
130x4
130x4

BW chins

x3
x3
x3
x3
x3
x3

86

Wednesday April 27/2022

Squat

warm up
165x1
142.5x3
142.5x3
142.5x3
142.5x3
142.5x3
142.5x3

Bench Press TNG

warm up
160x1
139x3
139x3
139x3
139x3
139x3
139x3

Chins (lbs)

10x3
10x3
10x3
10x3

87

Friday April 29/2022

Squat

warm up
165x1
152.5x3
152.5x3
152.5x3
152.5x3
152.5x3
152.5x3

TNG Bench Press

134x6
134x6
134x6

Chins (lbs)

20x3
20x3
20x3
20x3
20x3
20x3

88

Monday May 2/2022

Squat

warm up
165x1
137.5x4
137.5x4
137.5x4
137.5x4

Bench Press

warm up
160x1 - 2ct Pause
139x6
139x6
139x6

Chins (lbs)

10x4
10x4
10x4
10x4

89

Wednesday May 4/2022

TNG Bench Press

warm up
162.5x1
143x3
143x3
143x3
143x3
143x3
143x3

Chins (lbs)

20x3
20x3
20x3
20x3
20x3

Squat

warm up
165x1
137.5x5
137.5x5
137.5x5

90

Friday May 6/2022

TNG Bench Press

warm up
139x6
139x6
139x6

Chins (lbs)

30x3
30x3
30x3
30x3

Squat

warm up
165x1
152.5x3
152.5x3
152.5x3
152.5x3
152.5x3
152.5x3

91

Monday May 9/2022

Squat

warm up
167.5x1
137.5x6
137.5x6
137.5x6

Bench Press

warm up
160x1 2ct pause
143x5
143x5
143x5
143x5

Chins (lbs)

10x4
10x4
10x4
10x4
10x4

92

Wednesday May 11/2022

Bench Press TNG

warm up
165x1
148x3
148x3
148x3
148x3
148x3
148x3

Chins (lbs)

30x3
30x3
30x3
30x2
30x2

Squat

warm up
165x1
142.5x6
142.5x6
142.5x6

Tired, Concert last time. owe the government 2k, WTF

93

Friday/Saturday May 13/14/2022

  • sick as a dog. cut back squat volume

Bench Press TNG

warm up
139x8
139x8
139x8

Chins

x6
x6
x6
x6

Squat

warm up
142.5x3
142.5x3
142.5x3
142.5x3

94

Monday May 16/2022

Bench Press

warm up
160x1 - 2ct pause
150x6 @ 9-9.5
150x4
150x4

Chins (lbs)

10x4
10x4
10x4
10x4

Squat

warm up
160x1

95

Update. been sick for about 2 weeks. finally better now. was mostly anxiety struggles that kept me from having my normal routine/life.

my workouts included. Feet up Bench Press sessions. 4 of them. top one = 147.5x1, 125x5, 125x5, 120x5. and even fewer squat sessions. with 3 of them. all including raw squat. 140x1, 120x3, 120x3, 120x3. back to usually routine today. program is a lot different this time around.

96

appetite was horrible so lost a lot of weight. down to 89.5 kg for morning weight at my lowest. back up to about 91 kg today.

97

Monday May 30/2022

Bench Press

155x1
137.5x5
137.5x5
137.5x5
137.5x5
137.5x5 @ 9-9.5 - a lot harder starting this peak then i expected. hoping for gains to come back quick.

Press

50x8
50x8
50x8
50x8
50x8

Squat - no belt no sleeves from now on

140x1
120x3
120x3
120x4

Chins

0x5
0x5
0x5
0x5
0x5

Skull crushers

32.5x12
37.5x12
37.5x12

Strict curls

27.5x12
27.5x10
27.5x10

98

Wednesday June 1/2022

Squat

140x1
120x3
120x4
120x4

CG Bench Press TNG

125x5
125x5
125x5
125x5
125x5

Incline Dumbbell bench Press

72.7x8
72.7x8
68.2x8
68.2x8
68.2x8

Chest supported rows

2px5
2p10x5
2p20x5
2p20x5
2p20x5

Triceps pushdowns

31.8x12
31.8x12
31.8x12

preacher curls

13.6x12
13.6x12
13.6x12

99

Friday June 3/2022

Squat

140x1
120x4
120x4
120x4

Bench Press

155x1
140x5
140x5
140x5
140x5
140x5

Press

52.5x8
52.5x8
52.5x8
52.5x8
52.5x8

Chins

0x5
2.2x5
2.2x5
2.2x5
2.2x5

100

Saturday June 4/2022

Squat

140x1
120x4
120x4
120x5

Sunday June 5/2022

CG TNG Bench Press

125x5
125x5
125x5
127.3x5
127.3x5

Incline dumbbell Bench Press

68.2x8
68.2x8
68.2x8
68.2x8
68.2x8

T bar rows on machine

77x5
86x5
86x5
86x5
86x5

triceps pushdowns with bar

32x12
36x12
41x12

Concentration curls

9x12
9x12
9x10