Tag Archive: incline bench


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.

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.