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    my bench log

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    ct67_72

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    my bench log

    Post  ct67_72 on Wed Mar 11, 2009 2:00 pm

    Im just going to log my benching. My lower body work isnt the greatest. still working back up from breaking my leg last year.

    Sunday 3/8/2009
    warmup 135x8
    135x5
    started my way up
    185x5
    225x5 4 boards
    250x0 3 boards
    took the weight back down to work on form
    225x3 3 boards
    225x3 1 board
    225x3 1 board
    moved on to reverse bands (one green)
    225x5
    225x5
    295x5

    prior to this day my max bench was 205. I had worked on my bench and last time I tried to test my 1rm I strained my pec. I have been recovering from it and am almost back to where I was.
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    Muscle_G
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    Re: my bench log

    Post  Muscle_G on Thu Mar 12, 2009 2:44 pm

    Nice bench, what's your squats and Dead's look like?
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Thu Mar 12, 2009 8:01 pm

    kind of low. I have fought back problems and obviously breaking my leg and seporating my pcl hurts everything.
    I just barely pulled 315 off the floor a couple days ago. pretty disappointing actually. never did max squats. I rode bmx for years and have a lot of power in my legs just havnt gone crazy yet. (actually measured thighs yesterday at 27") I have a real hard time going past parallel on squats too. so I usually just throw on 225 and do my sets. in fact I couldnt pull 315 sumo, I had to go traditional to start the lift off with my legs.
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Fri Mar 20, 2009 7:17 am

    sunday 3/15
    warmup 135x10
    185x5
    205x3
    225x0
    210x3
    210x3
    reverse bands (green)
    245x3
    245x3
    245x3
    245x3
    working on proper form. gonna work at decent weight for about 6 weeks and test for 1rm and move it up
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Sun Mar 22, 2009 7:49 pm

    sunday 3/22
    warmup barx10
    135x5
    135x10
    135x5
    185x4
    205x3
    205x3
    225x3 (nwew pr)
    225x2
    275 4 board x3 (new pr)
    275 4 board x2
    floor presses (first time)
    145x8
    195x3 on fat bar
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Tue Mar 24, 2009 3:20 pm

    I was going to only log bench work but I had a good pull workout today so Ill throw it up.
    deadlift rack pulls (lowest pin height, 3-4 inches off ground to work on lockout)
    warmup 45x10
    95x10 (conventional)
    135x10 (conventional)
    135x5 (sumo)
    185x5 (sumo)
    225x4(conventional)
    225x5 (sumo)
    275x1x2(conventional and sumo)
    315x1x2 (sumo)
    315x1 (conventional) (personal best so far)
    medium grip machine rows
    70x10
    135x10
    165x5
    195x5
    205x5
    205x5
    wide pulldowns in bench position
    125x10
    165x5
    165x5
    barbell shrugs
    135x5
    185x5
    205x5
    dumbell hammer curls
    45x5
    I think thats it
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    Muscle_G
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    Re: my bench log

    Post  Muscle_G on Thu Mar 26, 2009 7:30 am

    Post your squats and deadlift training.
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Thu Mar 26, 2009 3:07 pm

    not that its any good lol.
    3/26 push day
    squat (box)
    warmup 45x10
    135x10
    135x5
    185x5
    185x5
    205x5
    gave up after this, was NOT feeling it. second time doing box squats also, they put the hurtin on me
    overhead press
    95x5
    95x5
    115x5 (still a little weak on these)
    skull crushers ez barbell
    60x6
    60x6
    60x5
    60x10
    close grip bench press
    45x10
    135x10
    135x10 with wider grip
    185x3 close
    185x3 farther out
    135x5 in the smooth
    tricep pushdown with rope on machine
    50x6
    55x6
    55x6
    60x6
    seated incline dumbell press
    55x6
    55x5
    55x9
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Fri Mar 27, 2009 8:44 am

    oh, and I did good mornings for the first time.
    warmup
    45x15
    95x5
    115x5
    115x5
    diddnt want to go crazy, never did them
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Fri Mar 27, 2009 1:36 pm

    3/27 no benching on sunday so I had to bench by myself today
    bench warmup
    45x10
    135x10
    135x9
    185x3
    185x3
    185x3
    190x3
    floor press
    135x10
    185x5
    rack lockouts (first time trying )
    185x5
    lowered the bar a notch
    225x3
    squatted with canted bar
    45x10
    135x5
    185x5
    225x3
    225x2
    shrugs
    135x10
    225x10
    275x5
    kind of a screwy work out today. felt good though. I am used to getting handed off while benching and it sucked being alone
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Sun Mar 29, 2009 10:47 am

    3/29
    bench
    warmup
    45x10
    135x10
    135x5
    185x3
    205x3
    225x1
    225x1
    225x1
    275x3 4 board
    265x3 4 board
    245x4 4 board
    315 4 board= fail Mad I had to try though. definitely feels a LOT heavier than 275 lol
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Tue Mar 31, 2009 12:54 pm

    today was intense!
    started out with deadlift, reverse green bands, no tension on top 10-15% of lift
    135x10
    185x5
    225x5
    275x3
    315x3
    365x3
    405x1
    405x1 miss
    405x1
    box squat
    155x5
    205x5
    245x3
    hammer strenght row machine
    135x10
    225x10
    315x7
    405x3
    then we dragged a sled with 90lbs across the parking lot. forward one way, backward back. 3 times
    I thinks thats it. thats plenty anyway lol. killer work out. now im going fishing, and I hope my legs dont give out and I fall off the boat
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    Muscle_G
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    Re: my bench log

    Post  Muscle_G on Tue Mar 31, 2009 7:17 pm

    Nice workout. Those are some strong looking Rows!
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Wed Apr 01, 2009 6:41 am

    thanks. I was a little surprised. I did my last set then we threw two more plates on for the other guy, and i said what the hell Ill give it a shot. amazingly it went pretty well
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    Muscle_G
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    Re: my bench log

    Post  Muscle_G on Wed Apr 01, 2009 5:39 pm

    What's your best bench?
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Wed Apr 01, 2009 5:43 pm

    as of last week, 225 to the chest, 245 off of 2 boards and 274 from 4. I have killer lockout but stall bad about 2 board area.
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    Muscle_G
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    Re: my bench log

    Post  Muscle_G on Wed Apr 01, 2009 5:51 pm

    Hit your Lats/Upper Back and Rear Delts harder, also hit some Chest Flyes. Those 2 muscle groups will get that bar moving from the bottom.
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Wed Apr 01, 2009 7:16 pm

    thats what Im working on. doing face pulls. Ive always had good strong lats, but i do a lot of rowing. never big on flyes but maybe Ill give em a shot. i think my progress will go pretty well training with the group I do now. all 3 guys form the gym that competed last week set new records.
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Fri Apr 03, 2009 8:03 am

    4/2
    close grip bench
    45x15
    95x10
    135x10
    185x7
    wide grip
    185x7 as fast as i could
    standing overhead press
    95x10
    115x5
    135x3
    135x3
    155x3(PR)
    triceps pushdowns
    50x7x4
    face pulls
    90?x6x4
    standing pulls with rope
    50x6x2
    hammer curls
    50x6x4
    ez curl
    75x6x3
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    Muscle_G
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    Re: my bench log

    Post  Muscle_G on Fri Apr 03, 2009 1:01 pm

    ct67_72 wrote:thats what Im working on. doing face pulls. Ive always had good strong lats, but i do a lot of rowing. never big on flyes but maybe Ill give em a shot. i think my progress will go pretty well training with the group I do now. all 3 guys form the gym that competed last week set new records.

    Why don't you get them to start posting here on the forum?
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Fri Apr 03, 2009 2:30 pm

    Im gonna. none of them are big forum guys but Ill get them to check it out.
    today was squats only, no upper body in preparation for ME bench day sunday.
    safety squat bar x10
    155x10
    205x5
    we put pieces in the rack like handles to be able to hold onto so you can lean back farther when you squat
    245x5
    295x3
    315x3
    335x1
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Sun Apr 05, 2009 12:45 pm

    bench day today
    45x10
    135x10
    185x5
    225x3
    275x3 3 boards for my 3 working sets
    225x6 close grip 2 boards
    went to floor presses with a fat bar, dont remember if its 45 or 65 lb bar
    45x10
    135x10
    185x5
    185x5
    not to bad of a day, definitely getting better.
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Tue Apr 07, 2009 6:32 pm

    deadlifts today.
    45x10
    135x8
    225x5
    315x3
    365x1 no lockout
    365x1
    rows on the cable machine
    105x5
    150x5
    205x5
    225x5
    240x3
    face pulls on cable machine from upper pulley
    190(whole stack)x5
    whole stack with 2 of the 5 lb rubber things with rope 5x3
    that was it for today, felt great, did a lot of heavy work so I decided to go home
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Thu Apr 09, 2009 6:37 pm

    had a shit day today
    safety squat bar
    65x8
    155x5
    235x5
    235x5
    335x1
    335x0
    295x5
    245x5
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    ct67_72

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    Re: my bench log

    Post  ct67_72 on Sat Apr 11, 2009 11:00 am

    bench day today with chains
    45x10
    135x10
    135x5
    135+120lbs of chains x5
    155+120 1 board x3x2
    175+120 1 board x3
    185+120 2 boards x3
    195+120 3 boards x2
    135+120 2 boards x10

    hammer curls
    50x5x3

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