Wednesday 10/25/23 Back, Biceps(WK 5)
Chest-Supported DB Rows
40x2x15
60x12
65x12
70x12
75x12
Neutral-Grip Pulldowns
130x12
145x12
160x12
175x12
One-Arm Cable Rows
50x15
60x15
70x15
85x15
Scapular Shrugs(on row machine)
105x3x15
Dumbbell Curls
20x3x20(10 reps hammer/10 reps reg)
One-Arm Cable Curls
30x3x20
One-Arm Cable Wrist Curls(w/fat handle)
50x20
60x20
One-Arm DB Reverse Wrist Curls
10x20
12x20
Friday 10/27/23 Speed Bench (WK 5)
Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5, added bands here
95x3x3
105x3x3
115x3x3
Used 3 different grips on each set(comp, por, & thumb from smooth)
Seated Nautilus Shoulder Press Machine
95x15
125x15
155x15
Side DB Raises
12x3x15
One-Arm Rear Delt Cable Flyes
20x3x15
Machine Side Raises
35x20
50x20
65x20
Seated Overhead DB Tricep Extensions
50x15
60x15
70x8
DB Hammer Curls
27x3x15
Tuesday 10/31/23 Bench(WK 6)
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
275x2 Widowmaker
315x2
365x1 added bench shirt
400x1
Weights today felt very fast and strong as they should!!
Close-Grip Bench Press(thumb from smooth)
205x6(last 2 reps paused)
205x5(last rep paused)
Hammer Incline Press
70x12
70x10
70x8
Triceps Pushdowns
80x20
100x20
120x15
One-Arm Triceps Pushdowns
40x15
50x15
Wednesday 11/1/23 Back, Biceps(WK 6)
Seated SSB Good Mornings
50x10
70x10
100x3x6
V-Bar Pulldowns
130x12
145x12
160x10
175x6
Cyber High Rows
190x12
210x12
230x10
250x8
One-Arm Cable Shrugs
100x3x12
Seated DB Curls(10 reps reg, 10reps hammer)
15x20
20x20
25x20
One-Arm Overhead Cable Curls
30x15
40x15
50x15
One-Arm Cable Wrist Curls(w/fat handle)
50x20
60x20
70x20
Friday 11/3/23 Speed Bench(WK 6)
Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5 added bands here
95x5
115x3, 9 sets
Used comp, por, & thumb from smooth grips on each set
Hammer ISO Shoulder Press
60x15
80x12
100x8
120x6
Seated DB V Shoulder Raises
15x2x12
17x12
Reverse Rear Delt Pec-Dec Flyes
100x15
115x15
130x15
Machine Side Raises
80x2x20
Rope Triceps Pushdowns/Alternate DB Curls
60x20/20x20
70x20/20x20
85x15/20x20
This past weekend I competed at the 365Strong Veterans Day Strength Day Fest. I ended up benching 419lbs on my 3rd attempt and got the world record
Congrats
That is so awesome mate. Well done. Salute and respect.
Thank you guys!!
Monday 11/27/23 Bench(WK 1)
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
115x5, 2 sets
135x3, 2 sets
155x1
170x3, 4 sets
Added Shoulder Save on bar
180x5, 2 sets
Hammer Incline Press
70x3x12
Pec-Dec Flyes
130x2x20
Cable Chest Flyes
40x20
60x20
Incline Rolling DB Tricep Extensions
30x12
35x12
40x12
45x9
One-Arm Rope Triceps Pushdowns
40x20
50x20
60x20
Doing some offseason work at the moment. Working on raw strength and triceps!!
I could use a little more of this too. Need to notebook this and do more of this in the new year.
Wednesday 1129/23 Accessory(WK 1)
Chest-Supported DB Rows
47x2x15
55x12
60x12
65x12
70x12
Hammer-Low Rows
70x2x15
90x2x12
Medium-Neutral Grip Pulldowns
130x12
150x12
170x12
190x12
DB Hammer Curls
15x12
25x12
35x12
One-Arm Cable Preacher Curls
10x15
20x15
One-Arm Machine Curls
30x20
50x2x20
Friday 12/1/23 Speed Bench(WK 1)
Speed Swiss-Bar Bench Press
45x12, 3 sets
115x3x3
125x3x3
135x3x3
145x3x3
Used 3 different grips
Seated Overhead Shoulder Press(off pins)
95x5
115x5
125x5
135x5
145x2
Seated Front/Side Combo Raise
5x3x15
Rear Delt Pulldowns
60x3x15
That was it. Lifted at my home gym today
Monday 1/4/23 Bench
Swiss-Bar Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
155x1
185x1
205x1
215x1
225x1
240x1, this is a PR with this bar!!
3 Board Press(por grip)
185x6
205x6
225x4
Incline DB Press
50x12
60x12
Overhead Triceps Extensions(w/tricep bar)
60x3x15
One-Arm DB Kickbacks
10x2x12
That was it, lifted at the home gym again today. I hit a PR with the Swiss-bar. This bar is really hard for me
Tuesday 12/5/23 Back/Biceps
Chest-Supported DB Rows
50x2x12
60x12
70x12
80x10
90x6
V-Bar Pulldowns(Max grip)
70x2x15
80x2x15
90x2x15
100x2x15
Incline DB Scapular Shrugs
50x3x15
Axel-Bar Preacher Curls
40x15
50x15
60x15
One-Arm DB Preacher Curls
20x2x15
Crunches
2 sets of 50 reps
Lifted at my home gym today. Thinking of switching to a training split that Jimmy Kolb recommended to me. It’s 2 bench days and 2 back days
I’ve been wanting to go back to training 4 days a week for a little while now. So if time allows it, this is going to be the new training schedule
Day 1- Heavy Bench, Chest and triceps
Day 2- Back, Biceps
Day 3- Speed Bench, Shoulders, Triceps
Day 4- more back work, & some leg exercises
Thursday 12/7/23 Speed Bench
Speed Bench Press(vs Dbl Mini’s)
45x12, 3 sets
45x5 added bands here
95x5
115x3, 9 sets
Used 3 different grips(comp, por, thumb from smooth)
Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
155x1
175x1
95x20
Seated Side DB Raises
15x3x15
Rear Delt Pulldowns
70x3x20
Rope Triceps Pushdowns
30x3x15
10x2x20(one-armed)
Had a pretty good session today. I went in today wanting to kinda find out my ORM on shoulder presses. I haven’t done them with free weights in forever it’s felt like, and they were actually stronger than I thought they would be. Also my cable machine is plate loaded, and that makes it feel way heavier than the ones at the gym
Lots of good work in here as always mate. I really need to borrow some of your bench magic.
I’ll help out in whatever way I can bud
OK let me start with something simple. What re your go to accessories for bench and approach to training them. I feel like I really need to work on m triceps power as I get stuck 6 inches off the chest.
I’ve always loved close-grip bench press. I’ve worked it just as an assistance movement and as a main movement on a day by itself from regular bench. Sometimes I work it for sets of 5 or 6 reps and sometimes for heavy singles and triples. Apart from that a lot of bodybuilding movements like Pushdowns, Skullcrushers, & single arm movements