My pec is a little sore again. I don’t think I can do high volume on the decline bench either. Idk what I’m gonna do.
Frustrating.
You ever read Tcams log? He’s dealing with the same thing. Might be able to ask him about his approach. Strong guy.
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Paused CGBP
45x10,135x10,225x5,275x3,305x2,315x2,330,275x5
dip machine 150x15x3
Pendlay Row 135x5,185x5,225x5x3
One arm DB Row 90x25
Chest supported DB rear delt fly 25x20x3
DB hammer curls 30xAMRAPx4
Face Pulls AMRAPx4
I haven’t felt any pain since last week,so I guess I’ll stick to benching like this. Next short term goal is 365 paused.
Paused CGBP
45x10,135x10,225x5,273x3,305x4,315x6x2 w/ ss, 225x14
Standing DB OHP 50x16
Lateral raise super set w/ front raise 25xAMRAPx3
Tricep ext 62.5x25x2
Chin ups AMRAPx3
Cable hammer curls AMRAPx3
Rear delt cable fly AMRAPx3
Face Pulls AMRAPx4
BB rows
135x5,185x5,235x5x3
Chest supported DB rows
85x14,85x16x2
Back ext 45x15x2
Chin ups 12
Preacher curl machine AMRAPx8
DB Hammer 27.5xAMRAPx4
BB reverse curls 50xAMRAPx4
Paused CGBP
45x10,135x10,225x5,275x3,315x3x3,335x3x2 w/ ss, 275x 8
Dips 20
Tricep ext 59x20x2
Chin ups 10x3
Cable hammer curls AMRAPx4
Face pulls AMRAPx3
When you realize you haven’t hit a PR on the flat bench in 4 months
I’ve been real busy with OT school so I haven’t been getting enough sleep lately. I had to cut my rest period down to 3 minutes on the bench and rows, a 30 sec break between each set on my accessory lifts to save time. I’m still getting stronger though. Hopefully school slows down in spring so I can focus on benching.
Paused CGBP
45x10,135x10,225x5,275x3,315x4 (340x2,345x2) w/ ss ,300x5x2,275x6
Tricep ext 65x20x2
BB rows 155x5,225x7,205x6x2
NG pull ups ss w/ face pulls AMRAPx3
27.5lb DB hammer curls 50 reps
Priorities on point
2 Likes
Paused CGBP
45x10,135x10,225x5,275x3,305x5x2,(305x6,305x5)w/ ss, 265x8
Tricep ext 70xAMRAPx2,50xAMRAP
Lat pull downs 225x5x3,180x12
face pulls AMRAPx3
50lb cable hammer curls 50 reps
Paused CGBP
45x10,135x10,225x5,275x3,315x3,
Paused Bench press 315x4,295x6x2,225x12
cable flys. 32.5xAMRAPx3
Tricep ext 50x25x2
NG pull ups ss w/ face pulls AMRAPx3
DB hammer preacher curls 22.5x10x3
Papacito is back!!!
I finally hit 315x5 paused, I should be in the 365-375 range now.
Paused bench press
45x10,135x10,225x5,275x3,315x5(paused rep PR),295x7,295x5,275x5
Dips 25
Cable fly 42.5x15x3
DB lateral raises ss w/ front raise 22.5x10x5
Last pull downs 225x6x3,135xAMRAP
face pulls AMRAPx3
25lb DB hammer preacher curls 50 reps
5 Likes
Paused GGBP
45x10,135x10,225x5,275x3,310x4,310x3,315x3, (315x3,275x10) w/ ss
Tricep ext 75x15x2,50xAMRAP
Hammer strength row 200x10x2 ss w/ Bw rows
30lb DB hammer curls 50 reps
1 Like
So what is Papi doing for prehab. Being a specialist and all, you gonna need it!!
Warm up:
Arm circles: 15 forward, 15 reverse
1 light set of face pulls.
OHP the bar for 10 reps
After I bench, before I leave the gym:
3-5 sets of face pulls
Foam roll my upper back.
At home, post workout:
Myofascial release w/ a tennis ball, then a hot shower.
Pec stretches on the wall every once in a while.
Dead hangs
Papi do you want 405 bench touch and go or pause? What will you call the log after you hit it?
I’d be happy with either one,
405 paused would be more impressive though. I’d name it “BPP’s journey to 455”
first t&g bench since early January.
Bench press
45x10,135x5,225x5,275x3,315x3,315x4,315x6,225x20
Cable fly 45x15x5
Seated cable row 190x10,230x5x2,190x11,130xAMRAP
Face pulls ss w/ BW rows AMRAPx3
30lb DB hammer curls 40 reps
2 Likes
I got a crazy tricep and chest pump today. I took a 90 sec break between each set w/ 235
Paused GGBP
45x10,135x5,225x5,275x3,315x3, 300x5,300x4,235x10,7,5,5,5,5,6
Tricep pull down 65xAMRAPx3
Lat pull downs 220x7,6,7,135xAMRAP
Face pulls 15x5
30lb DB hammer curls 50 reps
By the looks of your log, I’d think you were at or above a 405 bench. When was the last time you maxed out?
I’m not close. I couldn’t hit 405 when I benched 315x10. I can barely bench 315x6 right now.
Injury?