Thank you friend!!
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Weighed in at 232lbs. Now at the hotel resting and eating
4 Likes
Got my opener with 452lbs and missed my 2nd & 3rd attempts because I couldn’t get myself stabilized on the bench. Guess I’m going to get the Velcro strap back out and start strapping myself onto the bench again
4 Likes
Monday 6/9/25 Bench
Rotator Cuffs
Cable Chest Flyes
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5 added 3 Board here
185x3
225x5, 2 sets
Cable Chest Flyes
30x3x20
That was it. I used the 3 board for bench because I ended up injuring both of my shoulders, especially my left one at the meet. And this was about all they could take. I’m hoping this will make them heal by pushing some blood into them
3 Likes
Wednesday 6/11/25 Accessory
Magnum Machine Rows
110x15
125x15
140x15
150x15
Wide-Grip Pulldowns
70x15
90x15
110x15
130x10, was kinda hurting my shoulder
One-Arm Cable Rows
50x15
60x15
70x15
80x15
Stiff-Arm Pulldowns
50x15
60x15
70x15
Seated DB Curls
20x3x15
One-Arm DB Preacher Curls
17x3x15
That was it. We rode to the gym today, so I did different some movements
3 Likes
Friday 6/13/25 Declines
Rotator Cuffs
Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x1
235x6, last 2 reps paused
240x6, last 2 reps paused
215x8, last 2 reps paused
Triceps Pushdowns
50x20
60x20
30x2x20(one-armed)
V-Bar Pulldowns
120x3x15
Reverse Rear Delt Cable Flyes
20x2x20
That was it. I’m going to switch from speed bench to close-grip declines for awhile. Because my left shoulder still isn’t 100% yet, and speed bench will just make it worse
4 Likes
Monday 6/16/25 Bench(WK 1)
Rotator Cuffs
Chest Cable Flyes
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x2
265x1
205x3, 4 sets
Added 3 Board
220x5, 2 sets
Wide Neutral-Grip Pulldowns
140x3x15
That was it. My shoulders are killing me today. They have been aching all this past weekend. Not sure what I did to them at the meet, but it’s making it difficult to train right now
3 Likes
Wednesday 6/16/25 Speed Bench(WK 1)
Rotator Cuffs
Speed Bench Press vs/Dbl Mini’s
45x12, 2 sets
45x12 added bands
95x3x3
105x3x3
115x3x3
Used 3 different grips(comp, por, thumb from smooth)
Flat DB Press
50x20
60x20
Titan Machine Rows
160x3x12(wide-grip)
110x3x12(neutral-grip)
Reverse Rear Delt Cable Flyes
20x2x15
That was it. The heat was getting to me today, & this is all I had
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