Gonna hit some more back work today. I’m planning on doing 2 bench days(like I normally do), and 2 back days a week. So if things work out like I want it to, my schedule will probably look like this
Mon- Bench
Wed- Accessory
Fri- Speed Bench
Sat- Accessory
Saturday 12/28/24 Accessory
Titan Machine Rows
90x2x15
110x15
130x15
150x15
110x3x15 Neutral-grip
Wide-Grip Pulldowns
90x15
100x15
110x15
V-Bar Pulldowns(max-grip handle)
110x3x15
Dual-Cable Scapular Shrugs
50x15
70x15
90x15
Machine Curls
35x15
40x15
45x15
25x2x15(one-armed)
Titan-Grip Machine(one-handed)
10x25
20x25
30x25
40x25
That was it. Adding in the extra back day, because it’s hard getting in both pressing and back training in the one Friday session. I think this will help out alot as back is one of my weaknesses
Monday 12/30/24 Bench(WK 1)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
200x3, 4 sets(all reps paused)
Added 3 Board
215x5, 2 sets
Incline Swiss-Bar Press
135x10
145x10
155x10
Dips
BWx3x10
Rear Delt Cable Flyes
20x15
25x15
30x15
Side DB Raises
12x2x20
Machine Triceps Extensions
35x20
45x20
55x20
65x20
20x2x20(one-armed)
That was it, already feeling sore lol
Wednesday 1/1/25 Accessory(WK 1)
Chest-Supported DB Rows
60x2x15
70x2x15
80x2x10
90x2x6
Wide-Neutral Grip Pulldowns(max grip)
100x15
120x15
140x15
160x12
180x8
One-Arm Cable Rows
50x15
60x15
70x15
High-Incline DB Shrugs
50x20
60x20
70x20
Neck Harness(on cables)
20x2x20(all 4 sides)
Ez-Bar Preacher Curls
70x4x12(2 sets wide, 2 sets close)
25x2x12(one-armed)
Ulnar & Radial Forearm Deviations
5x3x20(both ways)
Friday 1/3/25 Speed Bench(WK 1)
Speed Bench Press
45x12, 2 sets
95x8
115x5
135x3x3
140x3x3
145x3x3
Used 3 different grips(comp, por, & thumb from smooth)
Flat DB Press
60x20
70x20
One-Arm Triceps Pushdowns
30x20
40x20
50x20
Face Pulls/DB Upright Rows
30x2x20/8x2x15
That was it. Didn’t use any bands on speed bench today, because my shoulders needed a break
Saturday 1/4/25 Accessory(WK 1)
V-Bar Pulldowns(max grip handle)
90x15
110x2x15
130x2x15
Dual Cable Seated Rows
70x2x15
90x2x15
110x2x15
Shrugdowns
70x3x15
One-Arm Machine Curls
20x3x20
Wrist Roller
10lbs 3 sets
That was it. So far I’m loving having the second back day a week
Monday 1/6/25 Bench(WK 2)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
215x3, 4 sets(each rep paused)
Added 3 Board
230x5, 2 sets
Dips
BWx3x10
That was it. My shoulders still feel like crap!! I wasn’t able to do any incline work, so I did this and just called it a day. Might have to take a few weeks off of speed benching to let them heal up
Wednesday 1/8/25 Accessory(WK 2)
Medium Neutral-Grip Pulldowns(max grip)
90x2x15
110x15
130x15
150x10
Titan Machine Rows
140x3x15(wide-grip)
140x3x15(neutral-grip)
DB Scapular Shrugs
50x3x15
Neck Harness(on cables)
20x20
30x20
All 4 sides
Hammer Curls
30x3x12
That was it. Cut the volume down for some extra recovery
Friday 1/10/25 Bench(WK 2)
Rotator Cuffs
Ultra Wide-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
115x5
135x3
155x1
185x10 last rep paused
195x10 last rep paused
205x10 last rep paused
Flat DB Press
70x10
80x8, chest was burnt!!
Rolling DB Triceps Extensions
30x12
35x12
40x12
Face Pulls/Side DB Raises
20x2x20/5x2x20
That was it. My shoulders felt good today, so I decided not to beat them up doing speed bench
Saturday 1/11/25 Accessory(WK 2)
Medium-Grip Pulldowns
90x2x15(warm-up)
130x4x15
Chest-Supported DB Rows
60x4x15
Dual-Cable Shrugdowns
50x15
60x15
70x15
80x15
One-Arm Machine Curls
15x20
20x3x15
Forearm work with my Gripzilla Dynamo and my Gripzilla Tornado
That was it. Everything is feeling good right now. Also I measured my arms at 18.5in and my neck at 23in today
This made me smile, feeling good and looking yoked. Nice
Monday 1/13/25 Bench(WK 3)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
205x1
230x2, 3 sets(paused)
Added 2 Board
245x3, 2 sets
Incline Swiss-Bar Press
115x3x12
That was all I had time for today
Wednesday 1/15/25 Accessory(WK 3)
Close Neutral-Grip Pulldowns(max grip)
90x2x15
140x2x15
160x3x15, 11, 12
Dual-Cable Rows
80x2x15
100x2x15
120x2x12, 10
Machine Curls
30x3x20
10x2x20(one-armed)
That was it. Got out to the gym late and didn’t end up doing a whole lot.
Friday 1/17/25 Bench(WK 3)
Rotator Cuffs
Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
155x3
190x8, last rep paused
200x8, last rep paused
210x8, last rep paused
Flat DB Press
70x10
70x19, missed the 20th rep
Triceps Pushdowns
50x3x15
Rear Delt Pulldowns/Side DB Raises
70x2x20/8x2x20
Weather has my nerve pain flared up today, and I also have a UTI and taking antibiotics. So I wasn’t able to get in my assistance work in today
Monday 1/20/25 Bench(WK 4)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x1
245x2, 3 sets(paused)
Added 2 Board
260x3, 2 sets
Incline Swiss-Bar Press
135x10
155x10
175x10, this might be a rep PR on inclines
Seated Cable Chest Flyes
50x3x20
Reverse Rear Delt Cable Flyes
20x2x15
30x15
Seated Side DB Raises
15x2x12
Machine Triceps Extensions
40x20
50x20
60x20
20x20(one-armed)
30x20(one-armed)
That was it. My right elbow and shoulder felt sore today, so instead of doing dips I decided to do the chest Flyes on my cable machine. Two more weeks left in this training cycle, and then I think I’m gonna take a week off from the gym and let everything rest up
Wednesday 1/22/25 Accessory(WK 4)
Seated Trap-Bar Deadlifts
145x10
165x10
185x10
215x missed
175x10
Seated Trap-Bar Shrugs
145x3x20
V-Bar Pulldowns(max-grip handle)
90x15
110x15
130x3x15
One-Arm Cable Rows
50x15
70x15
90x15
Neck Harness(on cables)
30x2x15(front & back)
One-Arm DB Curls
20x3x15
That was it. It started getting pretty cold in the gym, so I stopped there. It was taking all my little heater could do to try and keep up with the temperature lol
Friday 1/24/25 Bench(WK 4)
Rotator Cuffs
Ultra Wide-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
155x3
175x1
195x8 last rep paused
205x8 last rep paused
215x8, last rep paused
Flat DB Press
70x20
80x11
Lying Skullcrushers(w/tricep bar)
75x3x15
Rear Delt Pulldowns/Side DB Raises
90x2x15/8x2x20
Bench sets felt really strong today. Next week I’ll be switching to reps of 6 for the wide grip bench
Saturday 1/25/25 Accessory(WK 4)
Titan Machine Rows
90x2x15(warm-up)
170x3x12(wide-grip)
170x3x12(neutral-grip)
Wide-Grip Pulldowns
110x3x15
Wide-Grip Shrugdowns
70x3x15
Titan Grip Machine(one handed)
10x20
20x20
40x3x20
That was it. Pretty wore out after I did all this
read this
and then this
you are not kidding mate, that is some nice pressing for sure.