my bench log

deadlift day off the rack 1-1.5" off the floor
45x10
135x6
225x5
315x1
365x1
385x1
405 fail, very close, no lockout
405x0

shrugs

135x10
225x5
275x5

rows on cable machine

75x10
150x10
205x5
225x5

4/15
overhead press
45x10
95x5
135x5
155x1
135x5

close grip bench
45x15
135x10
185x3
185x3
185x3
135x10

tricep pressdown
40x10
60x5
60x5
60x5

then I got tired and went home

sunday 4/19
bench day. first crappy day in a while
45x15
45x10
135x10
185x5
225x3
275 2 board for 3 real sloppy
worked on speed
225 3 board x3x3
put the new shirt on, I think I need a size bigger
275 3 board hard touch x3
275x3 3 board
275x3 3 board almost died lol. gonna try another shirt I think. gonna go fora double ragex

4/26 bench day
45x10
135x8
185x5
225x3
225x3
245x1
255x1
255x3 2 board
225x5 2 board for speed

floor press
135+60?lbs of chain
185+chains x3
135+chains x5

tricep pressdowns
I havnt been this beat in a long time.

5/3 bench day. big TT Mccray showed up to bench with us and put up an easy 855
45x10
135x10
185x5
225x3
all 3 board after this
225x5
225x5
245x5
265x5
275x2
275x5
close grip 135x10
135x8
followed by death

nobody visits us anymore

I know. I need to spam everyone on myspace

Truthfully I'm thinking of just shutting it down.

sunday 7/19
barx10
barx10
135x10
135x5
185x5
225x4
225x3
185x4
185x5
185x5
185x5
185x5
tricep pushdowns with green band in rack.
death

What's your bench PR shirted and raw?

doing pretty well. Im gonna post my last couple weeks of training.
Ill be getting ready for my next meet in december.


10/11
warmup bar x10
135x10x2
185x5
225x3
went to 3 board
275x3
295x1
305x1
got into shirt, (newly modified, same titan F6, super scoop, reinforced neck, smaller chest plate)
3 board
335x1
365x1 (great speed)
385x1
405x1

10/25
started with monster minis doubled up
barx10
barx10
135x5
185x3
205x3
215x2
225 miss
dropped the bands
225x3
245x2
265 out of groove almost on my face
265 miss.
overall pretty happy, a few weeks ago I hit my max raw pr of 260 so this was good

might as well throw up the last 2 weeks squat
warmup
135x10
225x10
275x5
315x5
365x3
385x3
405x1
pretty decent day pretty much just watned to break 405. knees have been feeling good so I went for it. worked out pretty well. weight will start flying up I can feel it.
saturday 10/25
safety squat bar
attempted to do chains
warmup 135x10
185x3 form was way off, couldnt get used to the safety squat bar
225x3
335 added a chain, form was still terrible
back to 185x3
225x3 good form. safety squat bar kicks my ass ( oh and add 20 lbs to each for the ssb.)

after this I hung the bar from chains in the rack and did suspended good mornings.
hurt my back overhead pressing a few weeks ago so went light.
3 sets 105x10

box jumps 18" box 3 sets of 10-15
added 20 lbs did 1 more set of 10

Muscle_G wrote:What's your bench PR shirted and raw?

got 260 raw a couple weeks ago, so far thats the best. I havnt touched in the shirt yet once it was modified. Im thinking I should feasibly get 385 out of it. I was hoping for a little more but I dont think its going to happen

Strong work buddy!!!

thanks, I just read my log and I cant beleive how far I have come. in 6 monthc I have put 60lbs on my raw bench and over 100 on my first shirted bench

crappy day today. reverse bands (green)
warmup
135x10
add bands
135x10
225x5
275x5
315x3
335x1
335x1 kept missing
315x3
275x5

inclines
185x2
135x6
185x3
gave up lol

tate presses
35x6-7x5
band press downs

ct67_72 wrote:

Where's your sticking point at on Bench?

its been like 1-2 board height. raw and in the shirt. I can get a good pop off the chest and have great lockout just get cought in the middle. we were talking about me flaring my elbows a little early, and Im trying to work on that. hopefully it helps.

ct67_72 wrote:its been like 1-2 board height. raw and in the shirt. I can get a good pop off the chest and have great lockout just get cought in the middle. we were talking about me flaring my elbows a little early, and Im trying to work on that. hopefully it helps.

Hit your Upper Back/Lats and Rear Delts hard and heavy. Also if your not already working them start doing BB or DB Shoulder Presses.

thats exactly what I have been really working on. Ill get some more shirted video this sunday too

good day today4 weeks out from meet
bar x10x2
135x10
185x3
225x3
went to 3 board
245x3
275x2

put on shirt
335x2
365x1
405x1
425x1 new PR! pretty psyched about this.

Very nice PR!!!

11/15/09
bench warmup
135x10x2
185x6
225x3
added 2 board
245x2
275x2
295x1
put on shirt
335x1
365x1
385x1
405x1

incline press
185x3

floor press
135+2 chains x6
185x2

dips
2x5

what weight class are you in right now?