Friday 2/21/25 Speed Bench(WK 1)
Rotator Cuffs
Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5 added bands here
95x5
105x3, 9 sets
Used 3 different grips(comp, por, & thumb from smooth)
Flat DB Press
65x20
75x18
Lying DB Skullcrushers
30x3x12
Dual-Cable Rows
80x15
100x3x15, 12, 12
Rear Delt Pulldowns
100x3x15
One-Arm Machine Curls
20x3x20
Did some grip stuff and that was it
Monday 2/24/25 Bench(WK 2)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x1
295x1 added Widowmaker here
315x1
335x1
355x3, 4 sets
Added 3 Board
380x5, 2 sets
That was it. Had to go to the doctor that morning, and I have another freaking UTI. So I got to take antibiotics. Other than that, all the bench sets felt strong. I skipped the assistance work because the uti was making me have bad muscle spasms in my legs
Sorry to hear about the UTI.
Some very strong benching regardless though.
Thanks bud!!
Wednesday 2/26/25 Accessory(WK 2)
Chest-Supported DB Rows
50x2x15
60x2x15
70x2x12
80x2x10
Wide Neutral-Grip Pulldowns(mag grip)
110x15
130x15
150x15
170x8
Shrugdowns
70x3x15
One-Arm Machine Curls
15x3x20
Some forearm work with my Gripzilla Dynamo and Tornado
That was it
I’ve been thinking about alternating between Inclines and declines on my heavy bench days. I think decline press would be a better bench assistance movement for the bench press, but alternating it with inclines as I think that they’re important also
Friday 2/28/25 Speed Bench(WK 2)
Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5 added bands here
95x5
105x3x3
115x3x3
125x3x3
Used 3 different grips on each set(comp, por, & thumb from smooth)
Flat DB Press
70x8
80x8
90x6
Triceps Pushdowns
50x3x15
One-Arm Rear Delt Cable Flyes
10x15
20x2x15
Side DB Raises
8x3x20
That was it
Saturday 3/1/25 Accessory(WK 2)
Seated Dual-Cable Rows(mag handle)
70x2x15
90x2x15
110x2x15
130x2x10
V-Bar Pulldowns(mag handle)
90x15
110x15
130x10
Scapular DB Shrugs
50x3x20
DB Curls
25x3x12
Titan Grip Machine
20x20
30x3x20(10sec hold on last rep)
That was it. Everything felt pretty good today
Ever done a phase with reverse grip bench? Im doing now working around a shoulder issue, but its been a good.
I do all of my raw benching with a reverse grip. Even when I’m doing a shirted session, all of the raw work leading up to when I start putting on my gear are reverse grip
Monday 3/3/25 Bench(WK 3)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
265x1
295x1 added Widowmaker here
315x1
365x1
380x2, 3 sets
Added 2 Board
405x3, 2 sets
Decline BB Press
205x8
215x8
225x6
Face Pulls/Side DB Raises
20x3x20/12x3x15
Machine Triceps Extensions
35x20
45x20
25x2x20 one-armed
Some solid sessions lately, how’s the body holding up ?
Sore lol. I start getting into my shirt next week. I’ll adjust the assistance work from week to week as necessary to try and avoid overtraining
Wednesday 3/5/25 Accessory(WK 3)
Titan Machine Rows
90x2x15
110x15
130x3x15(wide-grip)
90x3x15(neutral-grip)
Straight-Arm Pulldowns
40x15
45x2x15
20x2x20
Seated Plate Shrugs
35x3x20
Neck Harness(on cables)
20x2x20(all 4 sides)
Forearm work on my Gripzilla Dynamo & Tornado
My shoulders & back is still feeling it from my 2 heavy sessions from earlier in the week. So I am going to take the rest of the week off from the 2 lighter training sessions. Rather than beating my body down even more and just recuperate.
Back in my younger days I wouldn’t never take off, and I’d be in the gym hell or high water lol. I’d workout the muscle sore or not. Guess I’m getting smarter
On top of everything, I did get all my cardio sessions in this week lol
Tuesday 3/11/25 Bench(WK 4)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
265x1
295x1 added Widowmaker
315x1
365x1
405x2, 3 sets(added shirt here)
Added 2 Board
430x3, 2 sets
Incline Swiss-Bar Press
135x2x10
One-Arm Triceps Pushdowns
30x20
40x20
50x12
That was it. Didn’t do any shoulder work today
Wednesday 3/12/25 Accessory(WK 4)
Close-Neutral Grip Pulldowns(mag grip)
90x2x15
110x15
120x15
130x15
140x3x15
Seated Dual-Cable Rows
70x15
90x15
110x3x15(high rows)
110x3x12(low rows)
Seated Plate Shrugs
35x2x50
One-Arm Hammer Curls
35x2x15
Forearm work on my Gripzilla Dynamo & Tornado
Friday 3/14/25 Speed Bench(WK 4)
Rotator Cuffs
Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5 added bands here
95x5
105x3x3
115x3x3
125x3x3
Used 3 different grips(comp, por, & thumb from smooth)
Flat DB Press
65x20
75x19
One-Arm Triceps Pushdowns
35x3x20
Cybex High-Rows
110x15
125x15
140x15
155x15
170x15
Face Pulls
50x20
60x20
70x20
One-Arm DB Curls
25x3x12
Cable Crunches
4 sets of 20
Rode to the gym today. Everything felt good
Monday 3/17/25 Bench(WK 5)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
265x1
295x1 added Widowmaker
315x1
365x1
405x1 added shirt here, didn’t touch
430x1, 2 sets
Added 1 Board
450x1
Incline Swiss-Bar Press
135x10
155x10
Rear Delt Cable Flyes
20x3x15
That was it. Bench sets today felt very strong. After I got done with bench, my energy was zapped, so I decided to stop after the rear delt work. Got another heavy week next week, and then a deload the week after that. And I am ready, because I can tell that my body is getting tired