Tag Archive: widegrip bench press


Feb 4, 2016

My throat is messed up, I can barely talk or swallow, minor chills… so therefore I went in to the office. ugh, worst decision.

I also forced myself to work out. Thankfully, I am on a bit of a taper, so I didn’t need a lot of juice in the tank.

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

Bench Press (2-3 min rests)

bar x lots
95 x 4
135 x 3
185 x 2
*sleeves, wraps*
230 x 3
230 x 3

Widegrip Bench (wraps, sleeves)

230 x 3

Chest Supported DB Rows (90 sec rests, elbows mid to high)

50s x 6
50s x 6
50s x 6

notes: believe it or not, this gassed me, I was spent. Not much, but at least it was something. Fukk this sickness.

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Jan 23, 2016

Something came up and I couldn’t make my Friday squat session, so I squished two workouts together and had a huge heavy session Saturday morning.

warmup: dorsiflexions, TKEs

Low Bar Squats (long rests, knee sleeves, shoes)

135 x 3
185 x 3
225 x 3
275 x 2
315 x 1
*belt on*
335 x 3
335 x 3
335 x 3
335 x 3

Low Bar Hi Pause Squats (shoes, sleeves, belt, long rests)

335 x 3
335 x 3

notes: these felt smoother this week

Bench Press (long rests)

bar x lots
95 x 4
135 x 3
225 x 1
*wrist wraps and elbow sleeves on*
225 x 3
225 x 3
225 x 3

notes: honestly, these felt harder on Saturday than they did on Wednesday. I wonder if doing them after squats made a difference?

Widegrip Bench (long rest, sleeves, wraps)

225 x 3
225 x 3

Chest-Supported T-Bar Row (90 sec rests)

1 plate x 8
2p x 8
2P and a 1/4 P x 8 (115 lbs on the sled)
115 x 8
115 x 8
115 x 8
115 x 8
115 x 8

notes: kept my grip wide and my elbows high. felt good so I did a bunch

Jan 7, 2016

late morning office workout – felt like going to prison and throwing around iron in the weight pit and noticing new people watching me. hoping I don’t get shanked, lol

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

Extra Widegrip Bench Press (2-3 min rests)

bar x lots
95 x 4
135 x 3
155 x 2
*wrist wraps on*
185 x 6
185 x 6
185 x 6
185 x 6

Spoto Press (2-3 min rests, wrist wraps, elbow sleeves)

185 x 6
185 x 6
185 x 6
185 x 6

notes: nice juicy pauses at the bottom. good day!

T-Bar Rows (2 min rests)

1 plate x 10
2p x 10
3p x 10
3p x 10
3p x 10

Flat DB Flys (2 min rest)

30s x 10
30s x 10

notes: had to bend my elbows a bit, I was not able to keep them strict

Trap Bar Shrugs (2 min rests)

190 x 10
280 x 10
330 x 5
330 x 10

notes: first time with 330, the weight distribution got to me – I grabbed the handles right in the middle, and the frame tilted back and it got too awkward so I had to stop early. need to grab it just closer in than the middle, allowing the frame to tilt forward a bit. its how I do farmers, and is more comfortable on my grip.

Dec 27, 2015

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

Extra Widegrip Bench Press (2 min rests)

bar x 5
95 x 4
135 x 3
155 x 2
*wrist wraps on*
170 x 6
175 x 6
180 x 6
185 x 6

notes: this was as widegrip as I could safely go, meaning still capable of reracking it at lockout. Any wider and I would have needed a spot.

Spoto Press (2 min rests, wrist wraps)

185 x 6
185 x 6
185 x 6

notes: I haven’t done widegrip in a while, nor had I done spoto in a while, so I was not ready for it lol. I was taking extra long juicy pauses at the bottom during my first set, and by the last rep I could baaaaarely lock it out! During sets 2 and 3 I only paused it for a fraction of a second.

Widegrip Pulldowns (2 min rests)

150 x 10
160 x 10
170 x 10
180 x 10

DB Flys (2 min rest)

25s x 10
25s x 10

notes: the weight was not as important as getting a long stretch at the bottom, so I did these for that. I also kept my wrists pronated, as it makes the movement easier on my shoulder.

Trap Bar Shrugs (2 min rests)

190 x 10
280 x 10
280 x 10

post: 11 min LISS