rest well. best wishes.
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Thanks bud!!
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Monday 2/6/23 Bench(WK 6)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2
275x1 Slingshot
315x3 added reverse blue bands(no slingshot)
365x1
405x1
425x1
455x3 added shirt, 3 board
500x3 2 board
520x3
430x Missed 2x!!(I took the bands away and tried to touch this to my chest and dumped it towards my face both times) Thank God for power racks lol
Nautilus Machine Rows
125x15
140x15
155x15
Nautilus Machine Pulldowns
110x15
125x15
140x15
Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15
Triceps Pushdowns/DB Curls
80x15/25x12
100x12/25x12
110x6/25x12
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Wednesday 2/8/22 Accessory(WK 6)
V-Bar Pulldowns
70x2x12
90x2x12
110x2x10
Seated Cable Rows
90x2x12
110x2x10
Axel-Bar Preacher Curls
40x3x12
That was it. Lifted at my home gym, so everything was plate loaded
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Friday 2/10/23 Close-Grips(WK 6)
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
155x3
170x6, 2 sets(last 2 reps paused)
150x8, last 2 reps paused)
Seated Overhead Shoulder Press
45x5
95x5
115x5, 3 sets
Seated Cable Rows
70x15
90x15
110x10
130x6
Rear Delt Pulldowns
70x15
80x15
90x15
One-Arm DB Preacher Curls
30x12
20x2x12
That was it, lifted at the home gym today. Also Iām thinking about going back to benching 3 days a week again. Doing Bench-Mon, Speed Bench-Wed, & Close-Grips-Fri
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I forgot to mention that I have decided to wait and compete later on. The shirt Iām using is still pretty new, and I havenāt touched anything in it yet. So I donāt want to try and rush the next 2 weeks of training to try and touch and possibly end up hurting myself. I want to be confident when I get to a meet and not be worried if I can touch or possibly get injured
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Monday 2/13/23 Bench(WK 1)
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
155x3
185x1
205x3 added 3 board
215x3
225x3
245x3 Slingshot
255x3 2 board
265x3
275x3
Rack Lockouts
225x3
225x1
Incline BB Press
115x10
125x10
135x8
Wide-Grip Pulldowns
110x12
125x12
140x12
155x12
Hammer Curls
22x12
25x12
27x12
Wednesday 2/15/23 Speed Bench(WK 1)
Speed Bench(vs Dbl Miniās & 25lbs chains on each side)
45x12, 2 sets
45x5, 2 sets(added bands)
45x3 added chains
75x3x3
85x3x3
95x3x3
Used 3 different grips(comp, por, thumb from smooth)
Flat DB Press
50x20
60x18
Chest-Supported BB Rows
105x10
125x10
145x10
165x10
Rear DB Raises(on Incline)
12x12
15x12
17x12
Dumbbell Curls
27x3x12
Friday 2/17/23 Close-Grips(WK 1)
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
170x6, last 2 reps paused
175x6, last 2 reps paused
150x8, last 2 reps paused
Seated Overhead Shoulder Press
95x10
105x10
115x6, handoff messed me up here
Seated Cable Rows
70x15
90x15
110x15
130x8, burnt!!
Rear Delt Pulldowns
80x15
90x15
100x15
One-Arm DB Preacher Curls
25x3x12
Lifted at my house today. So all cable movements were plate loaded
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Tuesday 2/21/23 Bench(WK 2)
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2
245x1 Slingshot
275x1
275x2, added 2 board & shirt here didnāt touch
315x3 touched here
365x3
405x2, tried to touch my chest, was about a 1 board from touching
Band Bench Press(Dbl light bands)
65x3x3
Wide-Grip Pulldowns
70x12
90x12
110x12
130x8
1 Like
Been sick most of this week, very sore throat, coughing up mucus, and my ears stopped up. So Iāve took this week off from the weights to try and get over this stuff
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rest well. feel better soon.
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Thanks bud, it sucks being sick. Iām feeling better though
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Monday 2/27/23 Bench(WK 3)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x1
245x1 Slingshot
275x1 F8 Widowmaker
315x1
365x1 added bench shirt
405x1, 1 board
420x1, to chest
455x3, 3 board, PR triple!!
475x1, 2 board, PR!!
Bench Press w/Widowmaker
275x3
285x3
295x3
That was it. Hit some PRās today, very good session! Didnāt do any assistance work because I was pretty zapped after bench work.
1 Like
Wednesday 3/1/23 Accessory(WK 3)
Straight-Arm Pulldowns
40x15
50x15
60x15
70x15
Face Pulls
40x15
50x15
60x15
70x15
Wide-Grip Pulldowns
60x15
75x15
90x15
110x15
DB Scapular Shrugs(on Incline)
40x3x12
4-Way Neck Machine
20x2x15(all 4 sides)
Weighted Cable Crunches
90x20
100x20
110x20
120x20
130x20
1 Like
Friday 3/3/23 Speed Bench(WK 3)
Fat-Bar Speed Bench Press vs Dbl Miniās
70x12, 2 sets
70x5, 2 sets(added bands here)
120x3, 9 sets
Used 3 different grips(POR, Comp, thumb from smooth)
Fat-Bar JM Triceps Press(vs Dbl Miniās)
70x3x8
Low-Incline DB Press
60x10
50x2x15
One-Arm Triceps Pushdowns
30x15
40x15
50x15
Machine Rows
75x12
90x12
105x12
120x8
Reverse Rear Delt Pec-Dec Flyes
80x15
90x15
100x15
One-Arm Nautilus Machine Curls
35x20
50x20
65x20
1 Like
Monday 3/6/23 Bench(WK 4)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x1
275x3 added Widowmaker
295x3
315x3
335x1 added 1 Board
355x missed at the top
4 Board Press(por grip)
225x3x3
Nautilus Machine Rows
125x12
140x12
155x10
170x8
One-Arm Rear Delts on Cables
20x15
10x2x15
Rope Pushdowns/Hammer Curls
60x2x20/25x2x15
That was it, I can really tell that my triceps havenāt recovered from Fridayās speed bench session. So I just did some pump work for them
1 Like
Wednesday 3/8/23 Accessory(WK 4)
Straight-Arm Pulldowns
70x12
80x12
90x12
100x12
Face Pulls
70x12
80x12
90x12
100x12
Dual-Cable Pulldowns
40x12
50x12
60x12
Seated Hammer-Machine Shrugs
115x3x15
One-Arm Reverse DB Wrist Curls
12x3x20
One-Arm Cable Wrist Curls
20x3x20
Seated Cable Crunches
110x25
120x25
130x25
140x25
1 Like
Friday 3/10/23 Speed Bench(WK 4)
Swiss-Bar Speed Bench Press(vs Dbl Miniās)
45x12, 3 sets
45x5, 2 sets(added bands here)
95x3, 9 sets
Each set done with 3 different grips(wide, medium, close)
Reverse-Grip Bench Press
135x5
155x5
175x5
Nautilus Machine Rows
95x12
110x12
125x12
140x12
Neutral-Grip Pulldowns
110x12
125x12
140x8
Reverse Rear Delt Pec-Dec Flyes
50x15
65x15
80x15
Seated Side DB Raises
10x2x12
One-Arm Triceps Pushdowns
30x20
40x20
50x20
DB Curls
20x12
25x12
30x8
That was it, started feeling good when I got to the gym and got going. So I did a little extra work
1 Like
Tuesday 3/14/23 Bench(WK 5)
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x1 added Slingshot
245x1
275x1 added Widowmaker
315x1
365x1 added bench shirt
385x3, 3 board
405x3, 2 board
425x dropped out of my hands
420x1, 2 board
420x1, 1 board
420x1, 1/2 board
420x dumped towards my face
After this I did some grip work. Pretty unproductive day. Trying to work on touching my chest in this shirt.
2 Likes