Tag Archive: slingshot


13 Sept 2016

Morning office workout.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press

bar x lots
135 x 5
160 x 3
190 x 2
*wrist wraps on*
200 x 1
215 x 1
230 x 1
*wraps, sleeves*
240 x 5

notes: the 5th rep was getting ugly so I stopped there.

Slingshot Bench (blue sling, short rests)

240 x 4
250 x 4
260 x 4
275 x 4
275 x 4
275 x 3

notes: my spotter was hyperactive, so he wouldn’t let me take long rests, he kept egging me on. On the 3rd set at 275, he touched the bar so I stopped the set right there at 3 reps. He said it was “all you bro”, but I told him I don’t keep going if the bar get molested. So it ended there! 275 is a fun weight though.

2 Arm DB Rows (facedown on incline bench, elbows sorta high, 90 sec rests)

70s x 8
70s x 8
70s x 8
70s x 8

Superset: Strict Side Raises & Smith Machine JM Press & DB Curls (2 min rests)

25s x 10 / 90 + bar x 10 / 45s x 10
25s x 10 / 90 + bar x 10 / 45s x 10
25s x 10 / 90 + bar x 10 / 45s x 10

9 Sept 2016

Office workout.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (medium rests)

bar x lots
135 x 3
185 x 3
*wrist wraps*
220 x 3
220 x 3
220 x 3
220 x 3
*wrist wraps, elbow sleeves*
220 x 8 @RPE8

notes: happy with this. I am on pace for another rep PR. Bench has been making steady and solid progress over the last month or two, so that is good.

Slingshot Bench (blue sling, short rests)

220 x 6
220 x 6
220 x 6

notes: I was supposed to do 4 sets, but the sling was too tight and it was cutting off the blood to my arms, lol. My triceps were throbbing so bad, I needed to stop.

2 hand DB Rows (90 sec rests, facedown on incline bench, elbows high)

60s x 10
60s x 10
60s x 10
60s x 10

Superset: Strict DB Side Raises & Smith Machine JM Press & DB Curls (2 min rests)

25s x 12 / bar + 70 x 12 / 40s x 12
25s x 12 / bar + 70 x 12 / 40s x 10
25s x 12 / bar + 70 x 12 / 40s x 11

29 Aug 2016

Worked out with an office coworker. He was doing similar things, but otherwise we had our own space and our own weights.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (traded sets back and forth)

bar x lots
95 x 3
135 x 3
185 x 2
*wrist wraps on*
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
*wraps and sleeves*
200 x 12 Rep PR!!

notes: big PR for me! I will happily take it. Bench is clicking nicely lately. Coworker was benching with DBs.

Slingshot Bench (blue sling, traded sets back and forth)

220 x 4
230 x 4
240 x 4
250 x 4

notes: finished off with some strong slingsharts. coworker was doing more DB bench.

DB Rows (facedown on incline bench, trade sets back and forth)

50s x 12
50s x 12
50s x 12
50s x 12

Superset: Strict DB Side Raises & Smith Machine JM Press & DB Curls (trade sets back and forth)

20s x 15 / bar+50 x 15 / 35s x 15
20s x 15 / bar+50 x 15 / 35s x 15
10s x 15 (slow) / bar+50 x 15 / 30s x 15

22 Aug 2016

I had today off, but snuck into the office after hours to use the gym, and to do some computer training.

I got held up though, so by the time I was in the gym, it would only be open for another hour or so. I thought about… if it was my last hour in the gym ever, what would I do??? And the answer was clear… Bench until I DIE

So, now the plan was Bench until I run out of time.

warmup: aint nobody got time fo dat

Bench Press (short rests)

bar x infinity
95 x 5
130 x 5
155 x 3
185 x 2
195 x 1
210 x 1
*wraps and sleeves on*
220 x 8 Rep PR!!

notes: I got real aggressive with that last set. Grunting and being an ass, lol. But results. I think the rep work is paying off!

Slingshot Bench (90 sec rests, blue sling)

190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6

notes: not a typo. 13 sets. I wanted to hammer my triceps and chest. And then… the gym was closing, lol.

BRB, dying and going to Bench Heaven.

19 August 2016

Day off work! Hit the gym at noon. Messed up my meal timings a bit, so by the time I got there I was starving.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press from rack (push press, 2 min rests)

80 x 5 (small log)
110 x 3 (moved up to the big log)
130 x 2
160 x 5
160 x 5
160 x 5
*sleeves, wraps on*
160 x 7 @ RPE7

notes: totally happy with 7 reps on the last set. If I had gone until failure, I was on pace for a rep PR.

Slingshot Bench (red slingshot, 2 min rests)

205 x 10
205 x 10
205 x 10
205 x 10

notes: normally I use the blue slingshot. the gym had a red one though, and it fit over my arms much easier. thicker material but I think it has been through hell and back, so the weave wasn’t as tight as my ole Blue.

Chest Supported T-Bar Rows (short rests, elbows high)

2 plates x 10
2p x 10
2p x 10
2p x 10

Superset: Plate Front Raise & Cable OH Extensions & Hammer Curls (2 min rests)

45 x 12 / 90 x 6 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12

notes: woops, cable was heavier than I thought. 75 was the sweet spot.

The strongman gym got a Viking Press this week! If I knew how to use it, I would def be hittin that shit. Next week!!

12 Aug 2016

I was determined to have a good session to make up for yesterday. Class got let out early, it was Friday, I was inspired, so I thought… massive bench session!

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (2 min rests, no wraps or sleeves)

bar x lots
95 x 5
115 x 3
135 x 2
185 x 1
200 x 5
200 x 5
200 x 5
200 x 8 @RPE8.5

notes: I had the wrist wraps and sleeves with me, I just decided to go without them.

Slingshot Bench Press (2 min rests)

200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10

notes: volume! by the time I was done, I was feeling it. my chest was pumped and my arms were sore as hell.

2 hand DB Rows (facedown on incline bench, elbows high, 2 min rests)

40s x 15
40s x 15
40s x 15
40s x 15

Superset: DB Strict Side Raises & Smith Machine JM Presses & DB Hammer Curls (2 min rests)

20s x 12 / 50+bar x 12 / 30s x 12
20s x 12 / 50+bar x 12 / 30s x 12
20s x 12 / 50+bar x 12 / 30s x 12

My arms now felt like they were falling off. Best bench session I have had in a long time! I need to throw more volume in my upper body days, I think.

Feb 14, 2016

I just can’t get in the clear on this bronchitis, it keeps dragging me down, and after a few weeks, has completely derailed my training.

Went to the gym tonight, with numbers to hit.

Bench Press (long rests)

bar x lots
95 x 5
135 x 4
185 x 3
225 x 1
*wraps, sleeves on*
250 x FAIL *this was a miscue with my spotter*
250 x 1 *I was supposed to hit two, and got close but failed*
260 x FAIL *I clipped the rack on the way up. after this, I gave up on regular bench*

notes: this sucked so bad. this is the first time I couldn’t hit my numbers in 5 months of this total program. Obviously, the bronchitis has messed me up, I haven’t trained or ate or slept consistently for weeks. I need to figure out whether I can get things back on track, or just end it and go back to square one. I was supposed to mock meet on the 13th, and instead I did the same taper week twice in a row, and have failed it. I need to think on this for a bit.

And I still feel sick, and am running out of my original scrip of meds.

Slingshot Bench (wraps, long rest)

260 x 1
280 x 1

notes: 280 was a grind, but it happened

Chest Supported T Bar Row (2 min rests, elbows stay high)

1 plate x 6
2p x 6
3p x 5
3p x 5
3p x 5

then I came home. this sucks.

Jan 28, 2016

Went to the gym for a serious bench session: other members of the club watching, critiquing, etc. Its getting late as I type this, so no time to talk about the critique right now, perhaps tomorrow on my offday.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (long rests)

bar x lots
95 x 4
135 x 3
185 x 1
*elbow sleeves, wrist wraps on*
235 x 2
235 x 2 *extra slow negs on this set*
225 x 3
250 x 1, pause 30 seconds, 250 x 1
255 x 2 Rep PR!!

Slingshot Bench (long rest, wrist wraps)

250 x 3
265 x 1

Widegrip Pulldowns (60 second rests)

120 x 6
135 x 6
150 x 6
165 x 6
180 x 6
195 x 6
210 x 4

post workout cardio: nada

Jan 4, 2016

warmup: slow neg side raises, Cuban presses, one arm shrugs, static pec stretches

Bench Press

bar x lots
95 x 3
135 x 3
185 x 3
*wrist wraps on*
225 x 3
*elbow sleeves on*
245 x 3 Rep PR!

notes: bench still poverty, but getting better. wont be ready for that 400 lb Gorilla competition though, lol

Slingshot Assisted Bench

210 x 4
210 x 4
210 x 4

notes: never really gave my slingshot a chance when I first picked it up. using it for my backoff sets today was a good idea, felt great! On my top set of regular bench I was starting to lose form closer to the lockout, so using the slingshot is just a chance to get me through the beginning easier so I can focus on the top part of the ROM. I know this doesn’t sound very technical, but you know what I mean.

Widegrip Pulldowns

150 x 8
165 x 8
180 x 8
195 x 8
210 x 8

Leaning Side Raises

30s x 8
30s x 8

notes: I wanted these to be strict, but just a bit too heavy for strict for me right now.

DB Curls

40s x 8
40s x 8

post: nada

Later in the evening I went for a massage – focus on my forearms, traps, back. feeling nice and sore today!

Cut Day 23

Only been 2 days since the last compound lift session, but I am behind on the schedule so I gotta dig deep and catch up.

warm-up: none

High Bar Squats (Romaleos, SBDs)

75 x 5 (narrow stance, ATG, minimal rest – change weight and go again)
125 x 5
175 x 3
200 x 2 (switch to medium stance and parallel)
225 x 1 (belt on)

251.5 x 6 @RPE9 (increased rest to 3 min)

240 x 6 @RPE8
240 x 6 @RPE8
240 x 6 @RPE8.5
240 x 6 @RPE9

notes: Top set felt heavy, but I was patient; and as I warmed up I felt pretty good during the backoff sets. Backoff set 4 I took a few intentional pauses in the hole and slowed myself down and called it there.

Bench Press

50 x 5 (minimal rest, change weight and go again, Spoto)
85 x 5
120 x 3
140 x 2
155 x 1

172.5 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

160 x 6 @RPE<8
160 x 6 @RPE<8
160 x 6 @RPE<8
160 x 6 @RPE<8
160 x 6 @RPE<8

notes: Feeling pretty good here. Guy offered to spot me on the top set, which made me unsure whether to feel bad for myself or for him. I reset the weight man! It ain’t my best.

Decided to mess around some more.

Slingshot Bench Press (60 sec rest)

135 x 6
225 x 1
225 x 2

notes: I bought the Slingshot a while back, only used it a few times, then threw it in the closet, lol. Decided to break it in. Uh….. not a huge fan ATM. Weight wobbled a little in its arc because of the elastic recoil off the chest, which made me need to stabilize it more, which made my shoulder hurt. So… the jury is still out. Sore shoulder made me decide enough of bench before today.

Deadlift (barefoot)

95 x 5 (minimal rest, conventional grip)
160 x 5
220 x 3
255 x 2 (change to crossgrip)
285 x 1 (rest went up to 3 min)

317.5 x 6 @RPE8 (belt on)

310 x 6 @RPE8.5
310 x 6 @RPE9

notes: Thankfully, my calves didn’t cramp up again. But by this point I was at the 2 hr 15 min mark, and after backoff set 2, decided to throw in the towel.

Overall though, a pretty good session, I surprised myself I was ready to go again so fast.