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