Tag Archive: bench press


14 Nov 2016

Work was crazy, I knew my evening would be busy too. I was able to slip away for 30 min, and decided to go for a 1RM in Bench.

I was going to have a spot, but he was skittish and wanted to go back to his desk, so I banished him to the office, and had to go for a PR without a spot. AAAAAND… I forgot my wraps and sleeves, LOL. I was having tendinitis in my right arm, so I knew this would be a steep challenge.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests, no wraps, no sleeves, no spot, no future but what we make)

bar x all of the reps
135 x 5
160 x 3
190 x 3
215 x 2
245 x 1
255 x 1
270 x 1
285 x FAIL

notes: yeah… so I needed a random person in the office gym to pull it off me LOL. I would NOT recommend going for a PR without a spot. More balls than brains

After this, I had to run back to the office and get back to work!

9 Nov 2016

Light session at the strongman gym tonight, all alone. Trying to get back into the flow of things.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (short rests, no wraps, no sleeves)

bar x landslide
135 x 3
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2

Closegrip Bench (medium rest, no wraps no sleeves)

205 x 5
205 x 5

Spoto Bench (medium rests, no wraps no sleeves)

175 x 6
175 x 6
175 x 6

Log Clean & Press (clean each rep, no wraps, no sleeves)

110 x 1
*move to EMOM*
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

notes: EMOM! Cardio, FK YEAH!! Cleaning and pressing a log over and over again left me gasping for breath after set 6, lol. Legit HIIT haha

Kroc Row

110 x 20/20

notes: just one allout set of heavyass DB rows. 20 reps is not very much for a Kroc set, but this was fkin heavy by rep 20 LOL

Superset: Strict DB side Raises & DB Front Raises & Cable Face Pulls & Hyperextensions (short rests)

12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15

notes: just throw all my assistance together and call it cardio

Then postworkout I ate lambchops and rice and fresh bread. Fk yeah

4 Nov 2016

Noontime office workout. I had to modify some workouts to make sure I could keep things flowing and not have to wait for a piece of equipment.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests)

bar x many
135 x 8
160 x 8
190 x 5
*wraps, sleeves*
215 x 3
230 x 2
245 x 1

notes: peaking for a 1RM session

Closegrip Bench (long rest, wraps, sleeves)

205 x 10
205 x 9

Smith Machine Incline Bench (medium rests, no wraps, no sleeves, shallow incline)

bar +90 x 12
+110 x 10
+140 x 8
+150 x 6
+160 x 5

Smith Machine Bent Over Rows (2 min rests)

bar +90 x 10
+180 x 7
+180 x 8
+180 x 8
+180 x 7

notes: these actually felt really good, everything was squeezing in my position/stance: hams, hips, back. I focused on driving the elbows up.

Smith Machine JM Press (less than 60 seconds rest)

bar x 15
bar +50 x 15
+60 x 10
+70 x 8
+80 x 6
+90 x 5

Flat DB Flys (alternating speed on sets, pronated grip, short rests)

25s x 10
25s x 10
25s x 10
25s x 10

notes: pronated feels better on my shoulders. I alternated speeds: Sets 1 and 3 I tried to pump them out and get the chest squeeze in, and on sets 2 and 4 I lowered them very slowly, and let them stretch me at the bottom. Good to stretch out my chest tendons at the end of the workout.

31 Oct 2016

Eye is getting more irritated. My eye isn’t red, but my eyelid is tired of being scratched, and it still oozes a bit. I might have to give in and go to the doctor, lol.

Late afternoon office workout. I soon realized that: a. I had more work than I thought, so I realized I had to go back to my desk ASAP; and b. the office gym water fountains are broken…

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests)

bar x lots
135 x 2
185 x 2
*wraps, sleeves*
235 x 2
235 x 2
235 x 2

Closegrip Bench Press (long rest, wraps, sleeves)

245 x 2
245 x 2

Spoto Press (medium rest, wraps yes, sleeves no)

215 x 5
215 x 5

At this point… my mind was spinning with work, and I was very thirsty. So I said F it, decided to call it and leave. I got my main work done, no assistance today.

23 Oct 2016

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests)

bar x plethora
135 x 2
185 x 2
*wraps, sleeves*
235 x 2
255 x 2
280 x 1, 1 assisted

notes: I psyched myself out on the 280. I thought my spotter had touched the first rep but he hadn’t, so when he pushed me to do a second rep, I kind of gave up during the grind. 280 is a new heavy weight for me, but I don’t really count it as a PR because I think the 215 for 11 a few days ago was a better lift. Still, baby steps to 3 plates. #soon

I also ditched the sleeves for the rest of the workout. They have been bruising up my arms lately.

Closegrip Bench (long rest, wraps yes, sleeves no)

245 x 2
245 x 2

Spoto Press (medium rest, wraps)

215 x 5
215 x 5

Widegrip Pulldowns (2 min rests)

180 x 12
180 x 15
180 x 12
180 x 9

Superset: Strict Side Raises & Front Raises (90 sec rests)

12s x 10 / 12s x 10
12s x 10 / 12s x 10
12s x 10 / 12s x 10

Viking Press (30 sec rests)

100 x 15
100 x 12
100 x 9

notes: instead of inverted rows I thought more shoulder work would be a fun finisher

18 Oct 2016

Did nada Sunday, took Monday off work and did nada. Was dying of boredom, so I went back to work on Tuesday, and did an office workout since I am already right there. I can kind of limp along without pain. I cant bend my toe down right now, but I can extend it up. Still healing. But dammit, I can bench.

warmup: forgot lol

Bench Press (medium rests)

bar x lots
135 x 8
160 x 6
190 x 5
*wraps, sleeves*
215 x 3
245 x 1
245 x 1
245 x 1
215 x 11
215 x 8

notes: whew! tiring

Flat DB Press (hammergrip, medium rests, sleeves on, no wraps)

80s x 10
90s x 8
100s x 6
100s x 5

notes: this gym doesn’t go higher than 100 DBs. boo

Smith Machine Incline Bench (short rests, shallow incline, no wraps, no sleeves)

bar x bunch
bar+90 x 5
bar+160 x 3
bar+160 x 3
bar+160 x 3

JM Press (smith machine, 30 sec rests)

bar+50 x 15
bar+50 x 15
bar+50 x 15
bar+50 x 15

notes: triceps burning

Seated Smith Machine OHP (30 sec rests)

bar+50 x 12
bar+50 x 14
bar+50 x 12
bar+50 x 13

notes: not a lot of high weight, but a nice high rep finisher. I went til it burned.

Inverted Row (30 sec rests)

6, 8, 6

notes: I was sucking wind on this one. not sure why. I skipped the intra carbs this session, maybe that’s why? I ran out of gas? meh

15 Oct 2016

warmup: slow neg side raises, Cuban presses, shrugs

Log Clean & Press (clean once, medium rests)

80 x 3
110 x 3
130 x 3
145 x 3
160 x 3
*wrist wraps on*
180 x 3
200 x FAIL
200 x FAIL
200 x FAIL, wipeout

notes: This was the log work I didn’t feel up to on Wednesday. I must be psychic. 180 was smooth enough, but when I went for 200 I couldn’t keep my footing, twice. I got mad and went for a third, but I totally stumbled back, and tried to control the log on the way down, but because of the stumbling my left foot was out of place, and I dropped the 200 lb log square on my foot. Ouch!

Honestly, I should have just dumped the log like an ejector seat. But you always feel bad about banging up someone else’s equipment, so my instinct was to control the descent. Anyways, I walked around for a bit, took off my shoe, my foot looked ok, it was throbbing after a few minutes. Nothing seemed broken. I decided to put on some thick winter socks, and do the rest of the workout in socks.

Bench Press (medium rests)

bar x plenty
135 x 5
185 x 5
*wraps & sleeves*
215 x 8
215 x 8
215 x 8

Closegrip Bench (wraps, sleeves, medium rest)

230 x 3
230 x 3

Spoto Press (wraps, sleeves, medium rests)

205 x 8
205 x 8
*took sleeves off*
205 x 8

notes: by the last set, my elbows were bruising up, so I wore the sleeves too long

One Arm DB Rows (long rests)

105 x 12/12
105 x 12/12
105 x 12/12
105 x 12/12

Superset: Strict DB Side Raises & DB Front Raises (short rest)

12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: while this was going on, someone agreed to give me a ride and they were leaving so I ended the workout then and left. By this point my foot was too swollen for a shoe anyways, so I was happy to get a ride back home.

Currently resting the foot up and observing the bruising.

12 Oct 2016

I don’t normally start a workout as late as tonight. Where I am in the split had me going for a rep PR on log, but I wasn’t feeling too confident, so I switched out heavy log for volume Viking, and moved it to the end. I kinda made the workout easier so I could speed it up.

warmup: skipped it

Bench Press (medium rests)

bar x legion
135 x 8
160 x 6
190 x 5
*wraps & sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 14
190 x 14

DB Bench (short rests, sleeves on, no wraps, hammergrip to go deeper ROM)

70s x 10
80s x 8
90s x 6
100s x 5

notes: I know I haven’t regularly DB flat pressed in a while, but this feels a lot easier than it used to… my last memory was 100 being a big deal… now I will definitely be going up

Incline Bench (short rests, widegrip, deep incline, no wraps, no sleeves)

bar x 5
95 x 5
135 x 3
195 x 2
185 x 2
185 x 3

notes: as opposed to flat DB, damnnnnn these were ugly. My shoulder no likey incline BB.

JM Press (short rests)

70 x 15
70 x 15
70 x 15
70 x 15

Superset: T-Bar Rows & Viking Press (2 min rests, elbows high on the row)

2 plates x 15 / 170 x 12
2 plates x 15 / 170 x 9
2 plates x 15 / 150 x 12
2 plates x 15 / 150 x 6

notes: the Viking presses were kicking my butt. I was fading, so this was the end of my workout.

9 Oct 2016

Canadian Thanksgiving weekend! Family is all far away so I spend extra time at the gym.

Sunday night light bench and tough assistance.

warmup: slow neg side raises, Cuban presses, shrugs

Paused Bench Press (short rests, 1 sec pause at bottom, explosive reps, no wraps no sleeves)

bar x forevr
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

notes: one of the weaknesses in my bench is I don’t have that MMC quite down on the press, but I do feel it load the back and triceps up on the way down, after years of slow negs. So today I tried to focus on the concentric. Slow lower, short pause at the bottom, then explode up. Light work tonight, no need for wraps or whatnot.

Closegrip Bench (short rests)

190 x 5
190 x 5

Spoto Press (medium rests, juicy pause at the bottom)

160 x 8
160 x 8
160 x 8

notes: felt it nicely in the triceps

One Arm DB Rows (2 min rests)

100 x 15/15
100 x 15/15
100 x 12/12
100 x 12/12

notes: after the light bench, these hit me savagely. I got real sweaty real fast.

Front Carry

110 lb plate carried 130 ft

Sled Drag

110 lb plate dragged 260 ft

notes: I improvised a little strongman cardio. I tried front carry first, then figured a sled drag sounded cooler. That sled drag backwards got painful around the halfway mark LOL. Hittin the hamstrings good.

I was sorta dead after this. Should have saved it for last LOL

Superset: Strict Side Raises & Front Raises & Assisted Pullups (2 min rests, pullups with a resistance band)

15s x 10 / 15s x 10 / 5 hammer grip
15s x 10 / 15s x 10 / 4 hammer grip
15s x 10 / 15s x 10 / 5 hammer grip

notes: my pullups blow, I need a stronger resistance band haha

2 Oct 2016

Busy days… what will be the outcome

warmup: slow neg side raises, Cuban presses, shrugs

extra warmup: empty bar bench, 110 lb log clean & press 3 times

Log Clean & Press (clean each rep, each triple is EMOM)

120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3

notes: EMOM! cardio!

Bench Press (medium rests)

150 x 8
175 x 5
*wraps, sleeves*
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
175 x 17
175 x 14

notes: after some triples, I did a few AMRAP sets. My spotter let me know that when I fail, it doesn’t seem to be a strength fail, but more I lose the groove of the bar path. It might be a shoulder issue.

Close Grip Bench Press (long rests, wraps, sleeves)

205 x 8
205 x 8
205 x 8

notes: no spotter here, so I didn’t really go to failure. but it might be an RPE 8ish

Incline DB Press (short rests, no sleeves, no wraps, steep incline)

50s x 12
60s x 10
70s x 8
80s x 6

JM Press (short rests)

65 x 12
70 x 10
75 x 8
80 x 6
85 x 5

Flat DB Fly (short rests)

22.5s x 10
22.5s x 10
22.5s x 10
22.5s x 10

Bent Over Row (2 min rests)

205 x 10
205 x 10
205 x 10

Full day.