Not to worry mate, get it next time. Good for you on getting on the platform. Respect and Salute.
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I’ve been told by different people that my back is a weakness for me. So I’ll be adding in another back day to my training to try and get more in. My triceps seem to have gotten stronger, due to all of the reverse grip work I’ve been doing. So bench training will remain the same. You make one weakness stronger and then another pops up lol. This is what everything will look like
Day 1- Bench, Chest, Triceps
Day 2- Back, Biceps, Forearms
Day 3- Speed Bench, Shoulders, Triceps
Day 4- Upper Back/Lats, Traps/Neck, Abs
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Monday 6/3/24 Bench(WK 1)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
115x5, 2 sets
135x3, 2 sets
185x1
200x3, 4 sets(paused)
Added 3 Board
215x5, 2 sets
Incline BB Press
135x2x10
155x10
Cable Chest Press
40x20
45x20
50x20
Side DB Raises/Front DB Raises/Face Pulls
10x3x12/10x3x12/40x3x15
Triceps Pushdowns
40x15
45x15
50x15
One-Arm Overhead DB Extensions
30x3x12
Cable Crunches
3 sets of 20 reps
That was it, not a bad first day back. This was my first day back in the gym since my meet, and it was was some much needed time off. Also my granddaughter was born on May 31st. Lifted at the home gym today, so all cable movements were plate loaded
Massive congratulations sir. Such good news.
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Thank you buddy!!
1 Like
Wednesday 6/5/24 Accessory(WK 1)
Seated Cable Rows
90x2x15
110x12
120x12
130x10
140x8
Wide-Grip Pulldowns
90x3x12
110x12
One-Arm Cable Rows
3 sets of 12
Wide-Grip Shrugdowns
3 sets of 15
Ez-Bar Preacher Curls
70x4x10(2 sets close, 2 sets wide)
One-Arm Cable Curls
2 sets of 15
One-Arm Cable Wrist Curls
3 sets of 20
That was it. Lifted at the home gym, so all cable movements were plate loaded
2 Likes
Thursday 6/6/24 Close-Grips(WK 1)
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
185x6, last 2 reps paused
190x6, last 2 reps paused
165x8, last 2 reps passed
Incline DB Press
50x4x10
One-Arm Rear Delt Cable Flyes
20x3x15
Side DB Raises
12x2x12
Triceps Pushdowns
40x2x15
20x2x20(one-armed)
That was it. Changing up my 2nd bench day in the week to close-grips. I feel like all the speed benching was causing me shoulder problems. It’s been awhile since I’ve programmed close-grips into my routine anyways
2 Likes
Saturday 6/8/24 Accessory(WK 1)
V-Bar Pulldowns
85x2x12
100x12
115x12
130x12
145x12
Chest-Supported DB Rows
60x4x10
Seated DB Shrugs
45x3x20
Neck Harness(on cables)
20x2x20
30x2x20
All 4 sides
Hammer Curls
20x2x15
25x15
Reverse DB Wrist Curls
12x2x20
Cable Crunches
2 sets of 50 reps
2 Likes
Monday 6/10/24 Bench(WK 2)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
115x5, 2 sets
135x3, 2 sets
185x1
215x3, 4 sets
Added 3 Board
230x5, 2 sets
Incline BB Press
115x10
125x10
135x10
Cable Chest Flyes/Press
40x20
50x2x20
Side DB Raises/Front DB Raises/Face Pulls
12x3x15/12x3x15/45x3x15
Triceps Pushdowns
40x20
45x20
50x20
One-Arm Pushdowns
25x3x20
That was it. Everything felt good. Lifted at my home gym today, so all cable movements were plate loaded
2 Likes
Tuesday 6/11/24 Accessory(WK 2)
Chest-Supported DB Rows
50x2x15
60x12
65x12
70x10
75x10
Free Motion Pulldowns
80x15
90x15
100x15
120x15
Machine Rows
70x4x15(2 different grips)
Shrugdowns
50x15
70x15
90x15
Alternate DB Curls
15x15
20x15
25x11 burnt!!
One-Arm Machine Curls
70x3x15
Cable Wrist Curls
60x20
70x20
80x20
1 Like
Thursday 6/13/24 Close-Grips(WK 2)
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6, last 2 reps paused
195x6, last 2 reps paused
170x8, last 2 reps paused
Incline DB Press
50x12
60x12
70x8
One-Arm Rear Delt Cable Flyes
20x3x15
One-Arm Cable Upright Rows
20x3x15
One-Arm Cable Triceps Kickbacks
30x3x15
1 Like
Friday 6/14/24 Accessory(WK 2)
Titan Machine Rows
90x4x15(2 sets wide, 2 sets neutral)
Close-Grip Pulldowns
80x4x20
Scapular Shrugs(on cables)
30x3x20
One-Arm DB Preacher Curls
20x3x15
Ez-Bar Reverse Wrist Curls
30x3x20
That was it. Just did some light back work today
2 Likes
Tuesday 6/18/24 Bench(WK 3)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5x 2 sets
155x3, 2 sets
185x1
230x2, 3 sets
Added 2 Board
240x3, 2 sets
Incline BB Press
115x10
125x10
135x10
Face Pulls
30x20
40x20
50x20
Side DB Raises
15x3x12
Incline Ez-Bar Skullcrushers
70x3x12
One-Arm Triceps Pushdowns
35x15
45x15
55x15
Lifted at my home gym , so all cable movements were plate loaded. Everything is feeling strong right now
1 Like
Wednesday 6/19/24 Accessory(WK 3)
Titan Machine Rows
70x2x15
80x15
90x15
100x15
110x15
110x3x15(Neutral Grip)
V-Bar Pulldowns
90x15
100x15
110x15
120x10
One-Arm Cable Rows
50x3x15
Wide-Grip Shrugdowns
90x3x15
That was it. The heat was starting to make me feel sick on my stomach, and I didn’t have anything left for biceps and forearms. Lifted at my home gym today, so all machines and cables were plate loaded
1 Like
Friday 6/21/24 Close-Grips(WK 3)
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6, last 2 reps paused
195x6, last 2 reps paused
170x8, last 2 reps paused
Flat DB Flyes
30x15
40x15
50x6, chest is burnt!!
One-Arm Rear Delt Cable Flyes
20x15, 2 sets
30x15
Side DB Raises
12x3x12
One-Arm Rope Triceps Pushdowns
30x20
40x20
50x20
That was it, everything is feeling good
1 Like
Saturday 6/22/24 Accessory(WK 3)
Stiff-Arm Pulldowns
20x15
30x15
40x15
50x15
Seated Cable Rows
90x15
110x15
120x15
Titan Machine Rows
70x15
90x15
110x15
Hammer Curls
25x3x12
One-Arm Overhead Cable Curls
20x3x20
That was it, nothing today was extremely heavy. I’m loving the one heavy session and then a lighter session later in the week
1 Like
Monday 6/24/24 Bench(WK 4)
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
240x2, 3 sets
260x missed off a 2 board
Incline BB Press
125x3x10
Face Pulls
20x3x20
That was it. Didn’t have any pressing power today. Just one of those days
1 Like
Wednesday 6/26/24 Accessory(WK 4)
Stiff-Arm Pulldowns
30x3x12
SSB Suspended Good Mornings
45x10
55x3x10
Face Pulls
30x3x12
That was it. Just ain’t feeling it this week
1 Like
Thursday 6/27/24 Close-Grips(WK 4)
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x6, last 2 reps paused
210x6, last 2 reps paused
185x8, last 2 reps paused
Incline DB Flyes
35x3x15
Face Pulls
30x15
40x2x15
One-Arm Upright Cable Rows
20x3x15
Triceps Pushdowns
40x2x15
20x2x20 one-armed
That was it. Best training session this week!!
1 Like
Monday 7/1/24 Bench(WK 5)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8
135x5
185x3
225x2
245x1
260x1, 2 sets
270x missed got out of groove
270x1, this matches my PR on reverse grips
270x1 off 3 board w/a close grip
Incline BB Press
135x10
145x10
155x10
Cable Chest Flyes
20x20
30x20
40x20
One-Arm Rear Delt Cable Flyes
20x2x15
30x15
Side DB Raises
8x2x25
Triceps Pushdowns
40x3x20
20x2x20 one-arm
That was it. Good session today, everything felt strong. Lifted at my home gym today, so all cable movements were plate loaded
1 Like