Monday 8/12/24 Bench(WK 5)
Rotator Cuffs
Reverse-Band Bench Press(green bands)
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x1
295x3, added Widowmaker
315x3
365x3, added reverse bands
405x3, added bench shirt
455x3, 3 sets
Incline BB Press
115x2x10
Triceps Pushdowns
40x3x15
20x2x20(one-armed)
That was it. Bench sets felt really strong today. The bands took about 105lbs or so off of the bottom and full weight at the top.
Thursday 8/15/24 Accessory(WK 5)
Seated Cable Rows
70x2x15
90x12
110x12
130x8
140x6
Wide-Neutral Grip Pulldowns
90x15
100x15
110x15
120x10
One-Arm Cable Rows
50x15
60x15
70x15
80x15
Plate Shrugs
35x3x20
One-Arm Rear Delt Cable Flyes
25x2x15
Side DB Raises
8x2x20
Ez-Bar Preacher Curls
70x12
80x12
90x3 BURNT!!
25x2x15(one-arm DB)
Cable Crunches
70x3x20
Monday 8/19/24 Bench(WK 6) Deload
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x1
205x5, 2 sets
Seated Cable Chest Press/Flyes
30x20
40x20
50x20
Triceps Pushdowns
50x3x15
Forearm Radius/Ulna Deviations
2 sets of 15 reps(each way)
That was it. Deloading this week to give my shoulders a break.
Wednesday 8/21/24 Accessory(WK 6) Deload
Magnum Machine Rows
75x2x15
90x15
110x15
125x15
Stiff-Arm Pulldowns
80x3x15
One-Arm Cable Shrugs
60x20
80x20
100x20
Hammer Curls
20x3x20
That was it. Just another deload day
After this week I will start peaking for the 365Strong World Games. I’m planning on switching my routine and will be benching 3 days a week. I’ve used this routine in the past for my raw bench and it worked like a charm. So it’ll be a new experience trying it out for shirted
This is the basic idea of it is
Mon- Bench
Wed- Speed Bench(or light)
Fri- Close-Grip Bench
And of course after each session there will be the necessary assistance exercises
Monday 8/26/24 Bench
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
265x1
Reverse-Grip 3 Board Press
225x2x5
Incline DB Press
50x4x10
Face Pulls/Side DB Raises
35x3x15/12x3x15
Machine Triceps Extensions
35x3x20(3 different hand positions)
One-Arm Overhead DB Extensions
25x3x15
That was it. All cable and machine movements were plate loaded. I was talking to my son and he said that I benched the 419lbs benching twice a week. So after we talked I decided to do Mon- Bench(chest, shoulders, triceps), Wed- Back, Biceps, forearms, & Fri- Speed Bench(full upper accessories). I will start my training cycle for Worlds next week
Wednesday 8/28//24 Accessory
Seated Cable Rows(wide-grip)
70x2x15
100x15
110x15
120x13
130x8
V-Bar Pulldowns
90x15
100x15
110x8
120x8
Chest-Supported DB Rows
50x15
55x15
60x15
65x15
Incline DB Shrugs
55x3x15
Neck Harness(on cables)
20x2x20(front & back)
Machine Preacher Curls
35x3x20
Hammer Curls
20x3x15
One-Arm Cable Wrist Curls
20x3x20
That was it. All cable and machine movements were plate loaded
Friday 8/30/24 Speed Bench
Rotator Cuffs
Speed Bench Press(vs Dbl Mini’s)
45x5, 2 sets
65x5
100x3x3
105x3x3
110x3x3
Used 3 different grips on each set(comp, por, and thumb from smooth)
Flat DB Press
50x2x20
One-Arm Triceps Pushdowns
30x20
40x20
50x20
Titan Machine Rows
90x15
100x15
110x15
120x15
Face Pulls
30x3x15
One-Arm Machine Curls
15x3x20
Monday 9/4/24 Bench(WK 1)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
275x1 added Widowmaker
295x1
310x3, 4 sets
3 Board Press
330x2x5
Incline DB Press
50x12
60x12
70x7
Face Pulls/Side DB Raises
30x2x20/8x2x20
Machine Triceps Extensions
30x3x20
20x2x20(one-armed)
That was it, bench felt extremely easy today
What exercises, int/ext rotations?
Yeah I do those, sometimes a shoulder horn type movement, & sometimes shoulder circles(I think that’s what they are called lol). Just mainly to warm up the shoulders before I get under the bench bar and start pressing
Thursday 9/5/24 Accessory(WK 1)
Magnum Machine Rows
100x2x15
125x15
140x15
150x15
160x10
Neutral-Grip Pulldowns
100x15
125x15
150x8
175x6
One-Arm Cable Shrugs
80x20
90x20
100x20
One-Arm DB Preacher Curls
22x3x15
Reverse Ez-Bar Wrist Curls
25x3x20
That was it. Drove to the gym today and the pin selected machines feel so much lighter than plate loaded machines. I was supposed to do this workout yesterday, but wasn’t able to. So I made it up today
Friday 9/6/24 Speed Bench(WK 1)
Rotator Cuffs
Speed Bench Press(vs Dbl Mini’s)
45x12, 2 sets
45x5, 2 sets(added bands here)
95x5
100x3x3
105x3x3
110x3x3
Used 3 different grips(comp, por, & thumb from smooth)
Flat DB Press
50x20
60x20
Rolling DB Triceps Extensions
35x3x10
Titan Machine Rows
70x15
80x15
90x15
100x15
Rear Delt Cable Flyes
10x15
15x15
20x15
One-Arm Machine Curls
25x3x12
That was it. Everything is feeling strong at the moment. But I’ve been having some problems with my left wrist for weeks now.
Monday 9/9/24 Bench(WK 2)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
265x1
295x1 added Widowmaker
315x1
335x3, 4 sets
3 Board Press
355x5, 2 sets
Incline BB Press
115x4x10
Rear Delt Cable Flyes/Side DB Raises
10x15/8x20
15x15/8x20
20x15/8x20
Machine Triceps Extensions
35x20
40x20
45x20
25x2x20 one-armed
That was it, bench felt really strong and fast
Wednesday 9/11/24 Accessory(WK 2)
Chest-Supported DB Rows
50x2x12
55x12
60x12
65x12
70x12
V-Bar Pulldowns
100x15
110x15
125x11
140x8
One-Arm Cable Rows
60x15
70x15
80x15
Straight-Arm Pulldowns
60x15
70x15
80x15
90x15
Hammer Curls
20x15
25x15
30x15
One-Arm Overhead Cable Curls
30x20
40x2x20
One-Arm Cable Wrist Curls(fat handle)
50x20
60x20
Reverse DB Wrist Curls
10x2x20
That was it. I didn’t get in any trap and neck work today
Friday 9/13/24 Speed Bench(WK 2)
Rotator Cuffs
Speed Bench Press(vs Dbl Mini’s)
45x5, 2 sets(went ahead and added the bands)
95x5, 2 sets
105x3, 12 sets
Used 3 different grips on each set(comp, por, and thumb from smooth)
Flat DB Press
55x20
65x20
One-Arm Triceps Pushdowns
30x20
40x20
50x20
Titan Machine Rows(Neutral-Grip)
110x4x15
Face Pulls
30x3x20
One-Arm DB Preacher Curls
25x3x15
Monday 9/16/24 Bench(WK 3)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
265x1
280x1, this is a 5lbs reverse grip PR!!
295x1 added Widowmaker here
315x1
355x2, 3 sets
2 Board Press
380x3, 2 sets
That was it. I wasn’t able to get in any assistance work today. At least I got the main stuff done
Wednesday 9/18/24 Accessory(WK 3)
Seated Deadlifts
115x5
125x5
135x5
145x5
155x5
V-Bar Pulldowns
70x12
80x12
90x12
100x12
That was it. Some months back I was bent over in my chair getting a shirt out of my drawer. When I was bent over I sneezed and pulled something on the right side of my back. It hurt so bad that it made me sick to my stomach. Well right before the last set of deadlifts, the bar wasn’t directly under me like I needed it. So I tried to jerk the bar to straighten it and I felt it pull some. It ain’t as bad as when I sneezed a few months back, so it’ll be fine
Friday 9/20/24 Speed Bench(WK 3)
Rotator Cuffs
Speed Bench Press
45x12, 2 sets
95x5
105x3x3
115x3x3
125x3x3
Used 3 different grips on each set(comp, por, & thumb from smooth)
Flat DB Press
60x20
70x20
Magnum Machine Rows
100x15
110x15
125x15
140x15
Reverse-Grip Pulldowns
60x15
75x15
85x15
95x15
Face Pulls
70x15
80x15
90x15
Rope Triceps Pushdowns/DB Curls
70x3x20/20x3x15
That was it. No bands on the speed bench this week
Monday 9/23/24 Bench(WK 4)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
265x1
295x1 added Widowmaker
315x1
365x1
380x2, 3 sets(added shirt here)
2 Board Press
400x3, 2 sets
Incline BB Press
135x3x10
Rear Delt Cable Flyes
20x3x15
Machine Triceps Extensions
40x20
50x20
60x20
20x15 one-armed
30x15 one-armed
That was it. Everything is feeling really strong right now