My right pec is feeling a lot better after physical therapy. Hopefully I can bench again on nov 30th.
Seated OHP
45x20,135x10,185x5,225x4x2,185x8x2,
135x20
30 sec DB Crucifix holds 22.5x3
Tricep ext 75x15x5
Lat pull downs 220x5x5
Hammer Curls 40xAMRAPx5
Face pulls 50x15x5
Felt no pain today. The graston technique and active release therapy really works. Now it’s time to get it.
CG Floor press 135x10,225x8,275x5,315x3x2,315x2 ,315x5w/ ss,275x6
Bench press: 45x25,135x15x2,185x10
Tricep ext w/ 50x20x2
BB rows rows 225x5x2
Narrow grip pull-ups 22x2
Hammer curls 35xAMRAPx5
Face Pulls 50x15x6
Bench Press
45x20,135x10x2,185x10,225x10x2,275,275x3,225x20,
Tricep ext w/ 65x20x3
BB rows 135x5,225x5x3,135x20
Hammer curls 40xAMRAPx4
Face Pulls 50x15x4
CG Floor press 135x10,225x8,275x5,320,335,355(fail , stalled half way up),
CGBP, 135x20,225x25,225x20w/ ss
Tricep ext w/ 70x15x3
Pendlay rows 225x5x3
Back ext 20
Narrow grip pull-ups 25
Hammer curls 35xAMRAPx5
Finally pressing heavy weight again
Bench Press (pinky fingers right next to ring)
45x20,135x10,225x8,275x5,315x5 275x15 w/ ss, 225x16
Tricep pull down 65x20x3
Hammer curls 40xAMRAPx5
Face Pulls 50x15x4
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Close Grip Bench Press
45x20,135x10,225x8,275x5,315x3,295x5,
320x4,275x12 w/ ss
Tricep ext 70x12x3,50xAMRAP
Lat pull downs 220x5x3,175x12x2
Hammer curls 40xAMRAPx5
Reverse curls 50x15x3
22.5 lb DB Front raise, lateral raise, rear delt fly super set AMRAPx2
Face Pulls 50x15x5
Feeling good. I’m on winter break til Jan 26th so I’m gonna try to do a 3 day split for the next 2 weeks.
45x20,135x10,225x8,275x5,315x5,300x8,320x4
Dips 45
Tricep ext 65x15x3
Chin ups 15x3
Hammer curls 35xAMRAPx3
Face Pulls 50x15x5
Close Grip Bench Press
45x20,135x10,225x10,275x5,300x6,300x7,
305x8w/ ss
Dips 50
Tricep ext 72.5x12x3
Pendlay rows 135x8,245,225x5,275,135x20
Hammer curls 40xAMRAPx3
Preacher curls AMRAPx3
Face Pulls 50x15x4
25lb DB Front raise, lateral raise, rear delt fly super set AMRAPx2
Slowly working back up to heavy weight.
Close Grip Bench Press
45x20,135x10,225x10,275x5,315,335,355,
300x3x3,275x10
Tricep ext 60x25x2
Prone DB Rows on incline,100x10x3
Chin ups 16x2
Hammer curls 35xAMRAPx3
25lb DB Front raise, lateral raise, rear delt fly super set AMRAPx2
Face Pulls 50x15x4
Close Grip Bench Press
45x20,135x10,225x10,275x5,315x3x10
Tricep pull down 45x20x2
Hammer strength row machine 270x12x3
Hammer curls 30xAMRAPx3
22.5lb DB Front raise, lateral raise, rear delt fly super set AMRAPx2
Face Pulls 50x15x4
Bench press (pinky on the rings)
45x20,135x10,225x10,275x5,295x8x3,
Dips 30
Cable flys 35x15 x4
Seated row 180x12x2,230x6,180x15
Chin ups 10
Hammer curls 30xAMRAPx5
BB Reverse curls 50xAMRAPx2
25lb DB Front raise, lateral raise, rear delt fly super set AMRAPx2
I felt tired today so I took it easy
Close Grip Bench Press
45x10,135x10,225x5,275x5,315x3,335x2,345,295x8,225x20
Tricep ext 70x16x3
25lb DB Front raise, lateral raise, rear delt fly super set AMRAPx3
Face Pulls 40x15x4
Cable rear delt flys AMRAPx3
Close Grip Bench Press
45x10,135x10,225x5,275x5,315x4,315x5 265x12,225x20
tricep ext 65x25x2
Chin ups 20,10, 12
Face Pulls AMRAPx4
Cable rear delt flys AMRAPx4
Close Grip Bench Press
45x10,135x10,225x5,275x5,315x5,315x6,295x8,275x12
Dips 35
Cable flys 35x15x5
DB Front raise and lateral raise super set AMRAPx4
Face Pulls 40x15x3
Cable rear delt flys AMRAPx4
Merry christmas benchpresspapi
1 Like
Thanks man. Happy holidays to you.
45x10,135x10,225x5,275x5,315x7,320x5,320x4,265x12
tricep ext 70xAMRAPx3
Chin ups 15x3
Hammer curls 40xAMRAPx3
Face Pulls AMRAPx4
Cable rear delt flys AMRAPx2
1 Like
45x10,135x10,225x5,275x5,325x3,345,295x10,225x22,
tricep ext 70xAMRAPx3,50xAMRAP
DB Front raise and lateral raise super set
AMRAPx2
Seated row 245x10,245x8x2
Chin ups 20
Cable Hammer curls AMRAPx4
Face Pulls AMRAPx3
Cable rear delt flys AMRAPx3
Bench press (pinkys next to ring)
45x10,135x10,225x10,275x10,300x10,275x12
Cable flys 44x15x4,32.5xAMRAP
Pendlay row 205x8,205x6,185x10
Back extensions 20 w/ 45lb plate
Rear delt cable fly AMRAPx5
Face pulls 40x20x4
I sincerely think you’ve surpassed a 405 bench press.
2 Likes
I do too lol. I hit 315x10 a couple months ago before I strained my pec, but I always stall half way up when I attempt 395. It’s probably a mental block.
45x10,135x10,225x10,275x5,325,335,355,
365,295x7,300x8
22.5 lb DB Front raise and lateral raise super set AMRAPx2
tricep ext 72.5xAMRAPx3
Chin ups 15x2,10
Cable Hammer curls AMRAPx4
Face Pulls AMRAPx4
Cable rear delt flys AMRAPx3
1 Like