Getting ready for a SPF meet in Cherokee, NC on March 18th
Monday 1/2/23 Bench(WK 1)
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2, added Slingshot
245x1
275x1
315x3, added Shirt here & 2 Board
365x3
405x3
425x3 this is a PR!!
365x2, tried touching this, but couldn’t
Close-Grip Bench Press
135x2x8
Nautilus Machine Rows
95x12
110x12
125x12
That was it. Bench felt really strong today. I started to go up more on bench, but the 425 for 3 reps off the 2 board was a PR. So I just stopped there.
3 Likes
Very nice work here! Nice to see someone doing some board presses. 400+ on bench,shirt, no shirt, board… no board… is a soul crushing load. I love it. Keep grinding!
1 Like
Wednesday 1/4/22 Accessory(WK 1)
Straight-Arm Pulldowns
50x15
60x15
70x15
Face Pulls
50x15
60x15
70x15
Wide-Grip Pulldowns
85x15
100x15
115x15
Machine Scapular Shrugs
60x12
75x12
90x12
4-Way Neck Machine
15x2x15(all 4 sides)
Abs
1 Like
Friday 1/6/23 Speed Bench(WK 1)
Rotator Cuffs
Speed Bench Press(vs Dbl Mini’s & Chains)
45x12, 3 sets
45x3, 2 sets, added bands here
45x3, 2 sets, added 25lbs chains on each side
70x3x3
90x6x3
Used 3 different grips
Flat DB Press
55x20
55x18
Rolling DB Triceps Extensions
30x3x10
One-Arm Machine Rows
30x10
45x10
60x10
Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15
Hammer Curls
20x3x12
1 Like
Monday 1/9/23 Bench(WK 2)
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x1
245x2 added Slingshot and 2 board here
275x1
315x1 added shirt here
365x1
405x1
425x1
455x1, this is an all time PR and most weight I’ve ever had in my hands!!
385x1, tried touching this to the chest
405x1, came close to touching this
Ez-Bar JM Triceps Press
70x3x12
Nautilus Machine Rows
110x12
125x12
140x12
155x12
One-Arm Cable Rear Delt Flyes
20x3x15
DB Curls
22x3x12
Awesome session, I can’t wait to get back on the lifting platform again!!
2 Likes
Wednesday 1/11/23 Accessory(WK 2)
Straight-Arm Pulldowns
60x12
70x12
80x12
Face Pulls
60x12
70x12
80x12
Nautilus Machine Pulldowns
80x12
95x12
110x12
Seated Hammer Shrugs
95x3x20
4-Way Neck Machine
10x2x20(all 4 sides)
Abs
1 Like
Saturday 1/14/23 Speed Bench(WK 2)
Speed Bench Press(vs Dbl Mini’s & 25lbs chains on each side)
45x12, 3 sets
45x5, 2 sets(added bands here)
45x5, 2 sets(added chains here)
70x9x3
Used 3 different grips on each set
Incline Tate DB Triceps Extensions
30x12
35x10
35x6
One-Arm Hammer High-Rows
70x12
130x12
140x12
Weight on each side
That was it. I missed this session Friday, so I made it up today. I didn’t do much in the way of assistance work because I bench heavy on Monday and I don’t want to be extremely sore
1 Like
Monday 1/16/23 Bench(WK 3)
Bench Press
45x12, 3 sets
95x8, 3 sets
135x5, 3 sets
185x3
225x2, added Slingshot
275x3 added reverse blue bands
320x3
365x2
385x1
275x5, 3 sets
Wide-Grip Pulldowns(plate loaded)
70x3x15
That was it. I lifted at my home gym today and didn’t have anyone to help me with my bench shirt. So I decided to go with an exercise that mimicked the shirt as close as possible. I decided on doing the reverse bands with the slingshot. I didn’t feel 100% today, so I didn’t do much accessory work.
1 Like
Wednesday 1/18/23 Accessory(WK 3)
Seated Deadlifts
95x5, 2 sets
115x5, 2 sets
135x3
155x1
175x1
195x1
215x missed
135x5, 2 sets
Straight-Arm Pulldowns
70x12
80x12
90x12
Face Pulls
70x12
80x12
90x12
Leg Press
4 sets of 10
Abs
1 Like
Friday 1/20/23 Speed Bench(WK 3)
Speed Bench Press(vs Dbl Mini’s)
45x12, 2 sets
45x5, 3 sets, added bands here
95x3, 9 sets
Used Comp, POR, & thumb from smooth grips with each set
Seated BTN Shoulder Press
95x3x8
One-Arm Triceps Pushdowns
3 sets of 12
That was it, lifted at my home gym today. Didn’t have help today so it ended up being a quick session
1 Like
Monday 1/23/23 Bench(WK 4)
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x1
245x1 added Slingshot
275x1
315x1, added shirt & 3 board
365x1
405x1, 1 board
420x1, tried to touch the chest, less than a half an inch from touching
JM Triceps Press(on smith)
135x10
145x10
155x10
Machine Rows
95x12
110x12
125x12
Nautilus Machine Pulldowns
90x12
105x12
120x12
Reverse Rear Delt Pec-Dec Flyes
70x15
80x15
95x15
Hammer Curls
30x12
30x2x10
2 Likes
Thursday 1/26/23 Accessory(WK 4)
Suspended Seated SSB Good Mornings
45x2x10
55x2x10
65x2x10
Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Wide-Grip Pulldowns
50x12
60x12
70x12
Wide-Grip Shrugdowns
70x3x12
Leg Press
4 sets of 10
1-Legged Leg Press
2 sets of 15
Calf Stretches
2 sets
Lying Leg Curls
2 sets of 10
That was it, I missed yesterday so I made it up today. Also I lifted at my home gym today, and my cables are plate loaded and they aren’t as smooth as the fancy ones are at gym’s. So it makes them feel alot heavier then those
1 Like
Friday 1/27/23 Speed Bench(WK 4)
Speed Bench Press(vs Dbl Mini’s & 25lbs of chains on each side)
45x12, 2 sets
45x5, 2 sets(added bands)
45x3, 2 sets(added chains)
65x3x3
75x3x3
85x3x3
Used three different grips on each set(Comp, POR, thumb from smooth)
High-Rep Incline DB Press
45x20
55x20
Rope Triceps Pushdowns
60x15
70x15
80x15
One-Arm Hammer High Rows
70x15
80x15
90x15
Rear Delt Pulldowns
70x15
90x15
110x15
One-Arm Nautilus Machine Curls
65x3x20
1 Like
Monday 1/30/22 Bench(WK 5)
Bench Press
45x12, 2 sets
45x5 added doubled light bands
65x5, 2 board
70x4
75x3
95x3
105x1, 3 sets
Incline BB Press
135x8
145x6
155x3
Triceps Pushdowns
100x20
120x20
140x12
That was it. The doubled light bands felt heavy!! I had to get done in time so my wife and son could get to bible study on time, so I didn’t have time to get in any other assistance work
2 Likes
Wednesday 2/1/23 Accessory(WK 5)
Straight-Arm Pulldowns
70x12
80x12
90x12
Face Pulls
70x12
80x12
90x12
Dual Handle Pulldowns(this machine is heavy!!)
50x12
60x12
70x12
Seated Hammer Shrugs
95x3x20
Abs
2 Likes
Took this weekend off from the gym. Ended up catching a bad uti Friday and had to go to the doctor, last night(Saturday) I ended up having really bad muscle spasms in my legs and was up all night. Hopefully I can relax today and be back Monday