my bench log

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.

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

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.

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

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

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

Post your squats and deadlift training.

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

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

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

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 I had to try though. definitely feels a LOT heavier than 275 lol

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

Nice workout. Those are some strong looking Rows!

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

What's your best bench?

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.

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.

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.

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

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?

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

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.

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

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

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