Seated ohp
45x20,135x5,185x5,205,225x3x2
190x6,190x8,135x15
25 dips
Tricep ext 85x8x3,50x20
DB Front raises 42.5x12x3
DB lateral raises 27.5x7x3
35 sec crucifix 17.5lb DBs 4 sets
DB rear delt flys 35x12x3
Face pulls 10x3
Finally benching again.
All sets w/ no leg drive.
Bench press (pinkies on rings)
45x20x2,135x10,225x10,275x6,295x5
Close grip
315x5
Bench press (pinkies on rings)
225x22 w/ slingshot and no leg drive
Tricep ext 70x10x3,50x2
DB Front raises 30x10x3
DB rear delt flys 35x12x3
Face pulls 10x3
Incline Bench Press 45x20,135x12,
225x6,275x5,280x5,225x12
DB Front delt raises 25x16x2
Tricep ext 72x12x3,50x20
Face pulls 35x10x3
Lat Pulldowns 185x8x3
Reverse curls 60x10x3
Back from vacation. I Weighed 198lbs this morning.
Close Grip Bench Press with no leg drive
45x25,135x12,225x10,275x5,315x5x2,275x10
Dip Machine: 140x20
VBar Tricep ext 72x12x2,50x20
Face pulls 35x10x4
Lat Pulldowns 180x8x3
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Weighed in at 197lb this morning.
Hit a new PR today 350x3, it went up fast and smooth.
Close Grip Bench Press
45x20,135x10,225x10,275x6,
315x7,335,350x3,365x3 w/ slingshot, 225x20
Dip Machine: 150x20
Tricep ext 72x12x2,50xAMRAP
Barbell rows 135x10, 225x5,230x8
Face pulls 35x10x4
Reverse curls 60x10x3
Hit another PR 355x3. Decided to try 365 and it felt like 315, tried 390 and I stalled by the racks. I could probably do it fresh.
Close Grip Bench Press
45x25,135x10,225x10,275x6,
315x5,335,355x3,365, 390(fail)
365x2 w/ ss, 225x20
Dip Machine: 160x15x3
Tricep ext 78x10x2,50xAMRAP
Barbell rows 135x10, 225x5,185x10
Face pulls 50x10x4
Reverse curls 60x10x3
Hit a new PR 365x2. I also hit 225x25 with no leg drive so that’s a Pr too. I’m gonna try to get it for 30 on Thursday.
Close Grip Bench Press
45x25,135x10,225x10,275x10,315x5,
365x2,365x3w/ ss, 365x4 w/ ss, 225x25
35 dips then superset with an AMRAP set of
60lb Tricep ext
Face pulls 50x10x4
Lat pulldowns w/ 3 sec concentric hold 175x8x3
35lb Hammer curls AMRAP in 1:30 secs
I only slept 4 hours last night. I was really tired so I went light.
Close Grip Bench Press
45x25,135x10,225x10,275x8
315x5,
Bench Press(Pinky on rings)
225x18
Then I did a few sets of cable flys, front raises and face pulls
When is your next bench press session?
Every Monday and Thursday
Close Grip Bench Press
45x25,135x10,225x8,295x6
,340x4x2, 370x3 w/ ss, 315x5
Cable flys 45x12x3
CG Lat Pulldowns w/ 3 sec concentric holds
175x5,190x5, 205x5,135x12
Face pulls 10x5
Can’t wait for thursday
1 Like
Close Grip Bench Press
45x25,135x10,225x8,300x6
355x3,360x3(my butt came off the bench so technically it was 360x2), 375x3 w/ ss, 225x20 w/ no leg drive
Cable flys 35x12x3
Tricep ext 65x25 x2
BB rows 135x5,185x5,235x5,185x6,135x15
Face pulls 10x5
Reverse curls 60x10x3
Hammer curls 10x2
Must be pretty cool to be BPP, 2 day weekend and bench press on monday, which is as good as the weekend, so 3 pretty cool days in a row
I’m switching it up to Saturday, Tuesday, and Thursday for the next 2 weeks. I wanna hit 405 asap.
Bench Press (pinkie on wrings)
135x15,225x10,300x10,300x8x3
Cable flys 35x12x4
Crucifix holds 22.5x3 for 30 secs super set w/ lat raises
Face pulls 10x5
Pull-ups 12x2
Close Grip Bench Press
45x20,135x10,225x8,295x5,335
355x2,360,365x2,365x3 w/ ss
Dips 50x1( Rep PR)
Pendlay rows ,185x5,235x3x2,285,135x15
Face pulls 10x5
Hit a new PR 365x3
Close grip Bench
45x20,135x10,225x8,275x3,315x3,365x3
315x8
Tricep ext 72.5x10x3
Barbell rows 135x5,225x8x2,185x10,135x20
Face pulls 10x5 superset w/ 10 pull-ups each set.
Reverse curls 60x10x3
30lb DB curls AMRAP in 1min
Bench Press
45x20,135x10,225x8,275x3,315x7,315x6
Cable flys 47.5x16x3
22.5 DB Crucifix Holds 45 secx3 super set w/ lateral raises
CG Lat Pulldowns w/ 2 sec concentric hold
135x5,220x5x2,150x15
Hammer curls 35x10x3
Reverse curls 60x12
Face pulls 50x12x2
Close Grip Bench Press
45x20,135x10,225x8,300x5,355x3,335x5,
340x5, 225x25
Dip machine 150x15x3
Barbell rows 135x5,225x6x2,185x10,135x20
Face pulls 10x5
Pull-ups 20
Hammer curls 37.5x10x3
When is the next heavy day?