New Bench Press Log

Training Training Logs
41

Wednesday 3/15/23 Accessory(WK 5)

Straight-Arm Pulldowns(close-grip)
50x12
60x12
70x12
Straight-Arm Pulldowns(wide-grip)
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Wide-Grip Pulldowns
75x12
90x12
100x12

Machine Scapular Shrugs(static holds at top)
100x12
110x12
120x12
4-Way Neck Machine
10x2x20(all 4 sides)

One-Arm Reverse DB Wrist Curls
10x20
12x20
15x20
One-Arm Fat-Handle Cable Wrist Curls
20x20
30x20
40x20

Seated Cable Crunches
100x25
110x25
120x25
130x25

2 Likes
42

Monday 3/20/23 Bench(WK 6)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x1
245x1 Slingshot
275x1 Widowmaker
315x1
365x5, 3 Board Added Bench shirt
405x5, 2 Board
405x2, 1/2 Board
405x1 to the chest

Bench Press w/Widowmaker
275x2x5

2 Likes
43

Wednesday 3/22/23 Accessory(WK 6)

Straight-Arm Pulldowns(close-grip)
20x12
30x12
40x12
Straight-Arm Pulldowns(wide-grip)
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Neutral-Grip Pulldowns
50x12
60x12
70x12

Seated Cable Scapular Shrugs
70x3x12

Reverse Ez-Bar Preacher Curls
40x3x15
One-Arm DB Wrist Curls
20x3x20

Seated Cable Crunches
50x4x25

1 Like
44

Friday 3/24/23 Speed Bench(WK 6)

Rotator Cuffs

Swiss-Bar Speed Bench Press
45x12
95x5
115x3x3
125x3x3
135x3x3
Each set was done with a different grip(wide, med, close)

Flat DB Press
50x20
55x12

Seated Cable Rows
70x15
90x15
110x15
V-Bar Pulldowns
70x15
80x15
90x12
Rear DB Raises
12x3x12

That was it. Lifted at my home gym, so all cable movements were plate loaded. No bands for this weekā€™s speed bench

1 Like
45

Monday 3/27/23 Bench(WK 7)

Rotator Cuffs

Bench Press vs Dbl light bands
45x12, 2 sets
45x5 added bands here
65x3
85x3 added Widowmaker
135x3
155x3
185x3
225x1

Close-Grip 5 Board Press
225x5
225x3
Rolling DB Triceps Extensions
35x8
35x8
35x5

Machine Rows
90x12
105x12
120x12
135x12
Rear Delt Pulldowns
70x12
90x12
110x12

That was it. I didnā€™t get into my bench shirt today, so I decided to hit bench with doubled light bands and use my F8 Widowmaker. I donā€™t know how much the bands are at the top, but it feels heavy

1 Like
46

Wednesday 3/29/23 Accessory(WK 7)

Straight-Arm Pulldowns(close-grip)
50x12
60x12
70x12
80x12
Straight-Arm Pulldowns(wide-grip)
50x12
60x12
70x12
80x12
Face Pulls
50x12
60x12
70x12
80x12
Dual Cable Pulldowns
40x12
50x12
60x12

Machine Scapular Shrugs
90x15
100x15
110x15

One-Arm Reverse DB Wrist Curls
12x3x20

1 Like
47

Friday 3/31/23 Speed Bench(WK 7)

Rotator Cuffs

Speed Bench Press vs Dbl Miniā€™s & chains
45x12, 2 sets
45x5 added bands here
45x5 added 25lbs of chains on each side
75x3, 9 sets
Used comp, POR, & thumb from smooth grips on each set

Low-Incline DB Press
45x20
50x20
Triceps Pushdowns
80x20
90x20
100x20

Magnum Machine Rows
100x15
110x15
125x12
140x10
Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15

Hammer Curls
25x12
20x2x12

2 Likes
48

Tuesday 4/4/23 Bench(WK 8)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2 Slingshot
245x2
275x2 Widowmaker
315x2
365x2 added shirt, didnā€™t touch
405x Dumped this twice

Lying Incline DB Skullcrushers
25x12
30x12
35x12

Magnum Machine Rows
110x12
125x12
140x12

That was it, Iā€™m seriously thinking of going back to my single ply shirt. This multi ply one is just to damn hard to touch

2 Likes
49

Wednesday 4/5/23 Accessory(WK 8)

Straight-Arm Pulldowns(wide grip)
70x12
80x12
90x12
Face Pulls
70x12
80x12
90x12
Nautilus Machine Pulldowns
105x12
120x12
135x12

Leg Press
3 sets of 12
Calf Stretches
3 sets

That was it, starting to feel a little beat up

1 Like
50

I decided to take Friday off from the gym, so I could get some extra recovery. Monday burnt me out pretty bad with the 2 dumps I had at 405. The first set the weight fell out of my hands, and the second set I passed out trying to touch and it fell again. Plus my ribs have been pretty sore since then.

1 Like
51

ā€œIf you have to ask me why I do all the things I doā€¦You wouldnā€™t understand anyway.ā€ā€“Unknown

comes to mind when I read some of your posts

1 Like
52

Hell I donā€™t understand why I do, what I do half the time lol

1 Like
53

Monday 4/10/23 Bench(WK 9)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2 Slingshot
245x2
275x2 Widowmaker
315x2
365x1 added shirt
385x2, 2 board
405x1, 1 board
420x1, 1/2 board

JM Triceps Press(on smith)
95x12
115x12
135x12
155x8

Decline Press(reverse grip)
135x3x8

Pec-Dec Flyes
65x20
80x20

1 Like
54

Wednesday 4/12/23 Accessory(WK 9)

Straight-Arm Pulldowns
70x12
80x12
90x12
Face Pulls
70x12
80x12
90x12
Neutral-Grip Pulldowns
90x12
100x12
110x12
Machine Pullovers
70x12
80x12
90x12

Machine Scapular Shrugs
80x12
90x12
100x12

One-Arm Cable Wrist Curls(w/fat handle)
40x25
50x25
60x25
One-Arm DB Reverse Wrist Curls
15x3x20

2 Likes
55

Friday 4/14/23 Bench(WK 9)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2, slingshot
245x2
275x2, Widowmaker
315x1 Insert
335x1 bench shirt
370x1, 2 sets(this is a possible opener)

Close-Grip Bench Press(2 fingers on smooth)
135x2x10
One-Arm Triceps Pushdowns
30x20
40x20
50x20

One-Arm Cybex High Rows
110x15
150x15
190x15

That was it. Today was supposed to be my speed day, but Iā€™m trying to figure out an opener

1 Like
56

Monday 4/17/23 Bench(WK 10)

Rotator Cuffs

Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2 Slingshot here
245x2
275x2 Widowmaker here
315x2
340x3 added shirt
350x3
360x3
370x3(planned opener)

Bench Press w/Widowmaker
295x2x5

That was it. Bench today felt very strong! All triples felt easy.)

2 Likes
57

Thursday 4/20/23 Accessory(WK 10)

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
V-Bar Pulldowns
75x12
90x12
105x12

Seated Hammer Shrugs
95x20
105x20
115x20
4-Way Neck Machine
15x2x20(all 4 sides)

One-Arm Cable Wrist Curls(fat-handle)
30x20
40x20
50x20
60x20
Reverse Ez-Bar Wrist Curls
20x3x20
Forearm DB Rockers
20x2xFailure

Seated Machine Crunches
4 sets of 20

2 Likes
58

Friday 4/21/23 Speed Bench(WK 10)

Swiss-Bar Speed Bench Press vs Dbl Mini bands & 25lbs of chains on each side
45x12, 3 sets
45x5, 2 sets(added bands)
45x5, 2 sets(added chains)
65x3, 9 sets
Used different grips on each set

Low-Incline DB Press
50x20
50x15
Incline DB Skullcrushers
20x15
25x15
30x15

Magnum Row Machine
100x15
110x15
125x15
140x8
Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15

1 Like
59

Tuesday 4/25/23 Bench(WK 11)

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x2, Slingshot
245x2
275x2 Widowmaker
315x2
335x2 added shirt here
355x2
370x1 planned opener
395x1, 1 board(planned 2nd attempt)
420x1, 2 board(planned 3rd attempt)

Low-Incline Ez-Bar Skullcrushers
65x4x10(2 sets close, 2 sets wide)

Nautilus Machine Rows
110x15
125x15
140x10
155x10
Reverse Pec-Dec Rear Delt Flyes
85x15
100x15
115x15

Dumbbell Curls
20x3x20(10 reps hammer, 10 reps regular grips)

1 Like
60

Thursday 4/27/23 Accessory(WK 11)

Straight-Arm Pulldowns
50x12
60x12
70x3x12
Face Pulls
70x3x12

Machine Scapular Shrugs
75x12
90x12
105x12
4-Way Neck Machine
10x2x20(all 4 sides)

One-Arm Cable Wrist Curls (w/fat handle)
40x20
50x20
60x20

Cable Crunches
100x25
110x25
120x25
130x25
140x25

That was it. Iā€™m a day behind on everything this week

1 Like