Decided to make a new log. I compete in the bench press, but I also work the deadlift for fun. I train at my home gym. My training goes like this
Mon- Bench, triceps
Wed- Deadlifts, Back, leg stuff
Fri- Close-Grips, Shoulders, Arms(light)
Decided to make a new log. I compete in the bench press, but I also work the deadlift for fun. I train at my home gym. My training goes like this
Mon- Bench, triceps
Wed- Deadlifts, Back, leg stuff
Fri- Close-Grips, Shoulders, Arms(light)
Wednesday 2/16/22 Bench(WK 5)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
235x1
275x3, 2 ses(reverse average bands)
275x3(4 board) added Rage X shirt
295x3(3 board)
315x2(2 board) 2 sets
Lying Band Bench Rows
3 sets of 15
Medium-Grip Pulldowns
90x15
100x15
110x15
Friday 2/18/22 Accessory
Straight-Arm Pulldowns
20x15
30x15
40x15
Face Pulls
40x3x15
Wide-Grip Pulldowns
70x3x15
Neck Harness
10x3x15(all 4 sides)
Axel Bar Preacher Curls
40x15
50x2x15
Rope Triceps Pushdowns
40x3x15
That was it. I’m tired and sore, so I just did some light weight assistance work. All cable movements were plate loaded
Monday 2/21/22 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
275x3, added Rage X(didn’t touch)
295x3, didn’t touch
315x1 didn’t touch
Did alot more sets, couldn’t get anything to touch, and ended up dumping a couple of sets. Just aggravated with bench right now
Wednesday 2/23/22 Accessory
Medium-Grip Pulldowns
70x2x15
90x15
100x12
110x10
Seated Cable Rows(wide-grip)
100x12
110x10
120x8
Chest-Supported DB Rows
50x12
55x12
60x10
65x7
Seated DB Shrugs
50x3x15
Hammer Preacher Curls(w/triceps bar)
35x15
45x15
55x15
One-Arm DB Preacher Curls
20x3x15
Friday 2/25/22 Shoulders
Rotator Cuffs
High-Incline Shoulder Press
45x5, 2 sets
95x5
115x5
135x5
155x5
115x10, 2 sets
Front/Side DB Raises
15x3x10(each)
Face Pulls
40x2x20
50x20
Mini Band Pull-Aparts
2 sets of 50 reps
Monday 2/28/22 Bench
Rotator Cuffs
Bench Press
45x20, 3 sets
95x10
135x8
185x5
225x1
245x1 Slingshot
265x1 Slingshot
300x1 added Rage X shirt
315x1
315x3 added Green reverse bands
365x2
405x2
Couldn’t get anything to touch in the shirt
Flat DB Press
70x8
80x3 BURNT!!
Triceps Bar Skullcrushers
75x2x10
Friday 3/4/22 Speed Bench
Rotator Cuffs
Speed Bench Press vs Dbl Minis
45x12, 2 sets
45x5, added bands
95x3, 9 sets
Different grips on each set(comp, por, close)
Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
105x2x10
Seated Cable Rows
90x15
100x12
110x12
Face Pulls(on lat pull)
70x3x20
One-Arm DB Preacher Curls/One-Arm DB Overhead Extensions
20x3x15/25x3x15
Monday 3/7/22 Bench
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1, 3 sets(this is going to be around my opener this weekend)
Monday 3/14/22 Bench(WK 1)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
Added Slingshot
245x1
265x1
Added 1ply F8 Forrell shirt
275x3
295x3
315x3
335x1
355x missed
315x2
Added 3 board
335x1
355x1
Rack Lockouts
225x2x2
Incline Swiss Bar Press
135x6
135x6 stopped there because right shoulder started hurting
Side/Front Shoulder Raises
12x3x12(each)
Overhead Triceps Exts(w/triceps bar)
55x3x10
Thursday 3/17/22 Deadlifts(WK 1)
Seated Deadlifts
115x5, 2 sets
125x5, 2 sets
135x5
185x3
205x3
135x5
Wide-Grip Pulldowns
90x15
100x15
110x10
Chest-Supported DB Rows
50x10
60x10
70x6
Medium-Grip Shrugdowns
90x3x15
Face Pulls
40x3x20
Ez-Bar Preacher Curls
4 sets of different rep ranges
Friday 3/18/22 Speed Bench(WK 1)
Speed Bench Press vs Dbl Mini bands
45x12, 3 sets
45x 5, added bands here
95x3
105x3x3
110x3x3
115x3x3
Used 3 different grips(comp, por, close grips)
Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
155x2
115x10, 2 sets
Side/Front Shoulder Raises
15x3x10
Wide-Grip Rear Delt Pulldowns
70x2x20
Mini Band Pull-Aparts
4 sets of 25 reps
Sunday 3/26/22 Legs
Assisted Leg Extensions
3 sets of 10 reps
Assisted Leg Curls
3 sets of 10
Assisted Squat Machine
2 sets of 5 reps
My legs was spasming and hurting after this so I stopped there
Monday 3/28/22 Bench(WK 3)
Warm-Up
Shoulder Horn: 2x15
Side Rotators: 2x15
Side Raises: 2x12
Hammer Curls: 2x15
Pulldowns: 2x12
Stiff-Arm Pulldowns: 2x12
Rope Triceps Pushdowns: 2x15
Bench Press
45x12
95x8
135x5
185x3
225x2
245x2 added Slingshot
275x1
Added Rage X shirt
315x3, 3 board
335x3, 2 board
350x1, 1 board, didn’t touch
350x1, 1 board, close to touching
350x2x2, 2 board
Rack Lockouts
225x3
245x2
Decline Press(por grip)
185x6
205x4, hit rack
185x6
Medium-Grip Pulldowns
90x12
100x12
110x12
Hammer Curls
20x3x12
Wednesday 3/30/22 Accessory
Seated Trap-Bar Deadlifts
145x5
165x5
185x5
225x2
165x5, 5 sets
Stiff-Arm Pulldowns(wide-grip)
30x15
40x15
50x15
60x15
Stiff-Arm Pulldowns(close-grip)
30x15
40x15
50x15
Seated Cable Rows
90x15
100x15
110x8
120x6
Abs
Friday 4/1/22 Bench(WK 3)
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
185x6, last 2 reps paused
190x6, last 2 reps paused
165x8, last 2 reps paused
Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5, 3 sets
Side DB Raises
15x3x12
Front DB Raises
12x3x12
Face Pulls
30x20
40x20
50x50
Mini Band Pull-Aparts
4 sets of 25 reps
Sunday 4/3/22 Legs(WK 4)
Assisted Leg Extensions
3 sets of 10 reps
Assisted Leg Curls
3 sets of 10 reps
Assisted 1-Legged Leg Press
4 sets of 10 reps
Abs
Monday 4/4/22 Bench
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x2 added slingshot
275x1
Added Rage X shirt
315x3 added 2 board, couldn’t touch
335x3, 2 board still couldn’t touch
350x1, 2 board, barely touch
Took off Rage X and put on my F8 Forrell shirt
315x3, to the chest
335x1
Incline BB Press
115x10
125x10
135x10
Rope Triceps Pushdowns/ Hammer Curls
25x3x15/22x3x12
My Rage X wis entirely to small. Gonna just work in the F8 shirt for awhile and see what I can do with it. Next week is going to be a deload week
Thursday 4/7/22 Deadlifts
Seated Deadlifts
95x5, 2 sets
115x5
125x5
135x5
155x5
175x5
195x5
215x2
230x missed
155x5, 3 sets
Chest-Supported DB Rows
50x10
60x10
70x10
80x10
Wide-Grip Pulldowns
90x12
100x12
110x10
Seated DB Shrugs
50x3x12
Monday 4/11/22 Bench(WK 1)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
170x5, last rep paused
180x5, last rep paused
190x5, last rep paused
200x5, last rep paused
210x3
Added 3 board(por grip)
210x3x3
Decline Press(por grip)
185x5, 2 sets
Rope Triceps Pushdowns
3 sets of 20 reps
Incline DB Flyes
3 sets of 20 reps
JM Triceps Press
95x10
105x10, 2 sets