KingKai's 500 lb. Bench Log

Training Training Logs
281

1/25

Training someone else today; just did this to get a little work in.

Bench Press - Ramp to 90%, 3 minutes rest
135x2x5
185x2x4
225x3
255x3
275x2
295x2
315x1
335x1
355x1
295x3

Dumbbell External Rotations - 32.5x3x8

Concentration Curls - 25x3x12

282

1/28

Bench Press - 2 minutes rest between work sets
135x2x5
185x2x4
225x2x3
255x3
275x2
275x3x8, 2x4

Wide Grip Pull-Ups - 60 sec. rest
9, 6, 5, 5, 3, 3 - 31 total reps

Dumbbell External Rotations - 32.5x3x8

Hammer Curls - 30x3x10

Lunges - 3x12

1/30

Snatch Grip Deadlift - 155x7x6

Neutral Grip Chins - 7, 5, 5, 5, 3, 3, 3

Dumbbell External Rotations - 32.5x2x8

Dumbbell Curls - 30x3x10-12

283

2/3

Bench Press - 2 minutes rest
135x2x5
185x2x4
225x2x3
255x3
275x3
275x3x8, 1x5, 1x4

Wide Grip Pull-Ups - 1-5 Rep Ladders, 30 sec. rest
1-5x1
1-4x1
1-3x1 - 31 total reps

Dumbbell External Rotations - 32.5x3x8

Dumbbell Lunges - 20x3x12

Hammer Curls - 30x3x10-12

284

2/7

Bench Press - 2-3 minutes rest
135x2x5
185x2x4
225x2x3
275x2
295x2
315x1
335x1
355x1
275x12
275x2x6

Wide Grip Pull-Up Rep Ladders - 30 sec. rest
1-5x1
1-4x1
1-3x2 = 37 total reps

Superset - Dumbbell External Rotations and Hammer Curls - 60 sec. rest
DER - 32.5x2x8
HC - 30x2x12

285

2/22

Hurt my shoulder benching last tuesday; felt like I irritated the bicep tendon. I’m taking lots of fish oil and curcumin right now. I’m going to try to lift again on Tuesday at the earliest, so hopefully my shoulder will feel better by then.

286

2/24

Close Grip Bench - 2-3 minutes rest between work sets
135x2x5
185x2x5
225x2x3
255x5
275x5
305x1
310x1
205x20

Snatch Grip Deadlift - 2 minutes rest
155x5
175x1
195x1
135x20

T-Bar Rows - 2 minutes rest
90x5
115x1
135x1
45x20

Neutral Grip Chins - Rep Ladders, 30 sec. rest
1-5x1 - 15 reps
1-3x3 - 18 reps - 34 total

Seated Incline Front Raise - 60-90 sec. rest
10x3x10-12

Dumbbell External Rotations - 60-90 sec. rest
35x2x8

287

2/26

Close Grip Bench - 2 minutes rest
135x2x5
185x2x4
225x2x3
255x3
275x5
305x1 (paused)
310x1 (paused)
210x20

T-Bar Rows - 90-120 sec. rest
45x5
70x5
90x5
115x3
135x3
45x20

Neutral Grip Chins - 20 repetitions

Incline Front Raises - 10x3x15

Dumbbell External Rotations - 35x2x8

288

2/28

Close Grip Bench Press - 2 minutes rest
135x2x5
185x5
225x3
255x3
280x5
310x1 (paused)
315x1 (paused)
215x20

T-Bar Rows - 90-120 sec. rest
90x5
100x5
125x3
145x3
55x20

Omni-Grip Chins - 2 rounds, 3 minutes rest
11-2-2
8-2-1 = 26 total reps

Dumbbell External Rotations - 35x2x8

289

3/14

Close Grip Bench Press - 2-3 minutes rest
135x2x5
185x2x5
225x5
255x5
275x5
315x3 (all paused)
325x1 (paused)
225x18

T-Bar Rows - 60-120 sec. rest
45x6
90x6
115x3
135x3
45x20

Omni-Grip Chins (Wide, Neutral, Reverse) - 2-3 minutes rest
12-2-2
8-2-1 - 27 total reps

Dumbbell External Rotations - 2 minutes rest
32.5x2x8

290

Close Grip Bench
135x2x5
185x2x4
225x2x3
255x3
285x3x3
265x1x5

Top Half Military Press
95x5
115x3
135x3
155x3x3
135x5

Wide Grip Pull-Ups - 1-5 Rep Ladders, 30 sec. rest
1-5x2 = 30 total reps

Low Cable Row - 70x3x10-12

291

4/09 - Thursday

Hapkido Training - 45 minutes

Close Grip Bench
135x2x4
185x2x3
225x2x3
255x3
275x3
295x1
315x1
285x4x3
265x5

Neutral Grip Chins - 1-5 Rep Ladders, 30 sec. rest
1-5, 1-4, 1-3 - 31 total reps

Low Cable Rows
60x3x10-12

4/11 Saturday

SS - Close Grip Bench and Snatch Grip High Pulls - 20-30 sec. rest
CGB
135x2x4
185x2x3
225x2x3
255x20x1

SGHP
45x3x3
95x20x1-3

Wide Grip Pull-Ups - 1-5 Rep Ladders, 30 sec. rest
1-5, 1-4, 1-3 - 31 total reps

Dumbbell External Rotations - 30x3x8-10