October 25, 2007 - Thursday Heavy Bench

It's been a while since my last blog posting... oops! from where i left off with my bench on september 27, i've been increasing the weight 10lbs every week. so this is what has culminated up to now... this was today's workout

Bench - warm up bar, 95x10, 135x8, x6, 225x5, 255x2, 285x3, 295x2, 305x1

Board press - 305x3 (3 boards), 325x2 (2 boards), 345x1
I decided to lower down to 2 boards... i had a lot of explosive drive off of the 3 board and that part of my bench was not the weak area, so i dropped to a 2 board. what a difference! that extra distance of just under 2 inches feels like a full range rep!

Incline press - 195x3, 205x2, 215x1

Rear delts on one half of cable cross - 160x10, 180x10, 200x10, 220x10

preacher curls Nautilus nitro plus - 110x10x4

Triceps pushdown v-bar - 90x10, 100x10, 110x10x2 sets

Dragon flags - 1 sets 5 reps


My squatting last week ended up with 385x3, 405x2, and 425 for an attempted 1. i say attempted because i picked it up strong, controlled it down strong, but couldn't get back up! i had a rough week of late nights and some partying which definitely was the main reason for my failed rep. i was exhausted. it showed in my deadlifting too. 2 fridays ago i deadlifted 340x5, 305x5, 280x5x10 sets. last friday i did 345x5, 285x5, and was fried by my fifth set of 285x5. sheer exhaustion. i took off going out friday night, and since sunday haven't gone out at all and i'm feeling more rested. i'm hoping tomorrow is a better training session than last week...

Powerlifting - Heavy Bench
Thursday - 7/20/07

I had a pretty long day... having to get up 2 hours earlier than normal for a pretty big job we had for a local HS. I felt pretty drained going into the gym from the day's work, and it wasn't a max day, since we did that last week... it was a heavy work day.

Bench - bar warm-up, 95x12, 135x10, 135x6, 185x5, 235x4, 285x2... put on my bench shirt, 385x2, 420x1... the 420 felt good, a little slow for me, but i'm content. i thought about a 2nd rep, but didn't want to push it. we're doing our openers for the meet next thursday.

Bench w/chains - 225+1 set of chains x2, 225+2 sets x2, 225+3 sets x2

close grip bench - 225x3, 245x3, 265x3

bent over dumbell rear delt - 20x8x3 sets

Tri pushdowns v-bar - 90x10x4, 100x10

i still feel pretty drained, but considering today's work schedule, the training was still good. one more week of training left, a week off and then i'm in chicago competing....

Powerlifting - Light/Speed Bench
Monday 7/16/07

Saturday's training took a lot out of us, so we cut down a little on the volume for monday so we could let our nervous system recoup a little faster.

Bench - bar warm-up, 95x12, 135x10, 135x6, 185x5, 225x3, 265x4 broke it back down to 165x3x4 sets.

Dumbell Incline - 85x6, 90x6x2

Kettlebell Clean and Press - 55x5x4 sets

Rear Delt hanging from chin bar - body weightx6x3 sets

Wide Tri Pushdowns - 80x10, 90x10x4 sets

Dragon Flags - 3 sets of 5

Powerlifting - Heavy Bench
Thursday - 7/12/07

Yesterday was, as it says above, heavy bench day... Seeing that we're at a peak week in the cycle, we kind of did a max effort yesterday. Tomorrow is a max effort in the squat. The bench yesterday felt great, and I made a new PR for myself. Still with 3 weeks to go until the AWPC Chicago.

Bench - warm up with bar, 95x12, 135x10, 135x6, 195x5, 235x4, 295x1... i had a long wait until i put my bench shirt on since i was spotting my partner while he did his shirt benches. Once he was done and i was ready to go with the shirt:
385x2, 440x1 ! New PR for me!!

3 Board Press - 385x2, 440x2, 455x2

Close Grip - 230x3, 245x1, 260x3

Side Raises - 15x25
Front Raises - 15x15, 15x10

Now for my rear delt, what i did was hang from the cross bar in the power cage, looked up, arched my back and pulled my shoulder blades together... keeping the arms straight. i did this for 3 sets of 6, nice and controlled and concentrating on the squeezing of the shoulder blades.

V-Bar Tricep Pushdowns - 80x10, 90x10x4 sets

Dragon Flags - 2 sets of 5

Heavy Squat/Dead Tomorrow... looking for new PR's!

Powerlifting - Heavy Bench
Thursday 7/5/07

Ok, the day after the 4th... I wasn't feeling too great today. I was tired all day, tried a little cat nap at work, but still was extremely tired from my activities of drinking for most of the day July 4th! Hope everyone had a safe holiday.

Bench - warm up with bar, 95x12, 135x12, 135x6, 185x5, 235x5, 285x2, put on my shirt, 385x2, 430x1 matching my all time PR!

3 Board Press - 385x3, 430x2, 455x1

Flat Dumbell Press - 80x4, 85x4, 90x4

Close Grip Bench - 225x3, 240x3, 255x3

Rear Delt on one half of cable cross machine - 160x10, 180x10, 200x10, 220x10

Tricep Pushdowns with V-bar - 80x10x2, 90x10x3

That's it... I'm feeling really good about my training thus far. I have 3 more weeks of training, and the week following is the meet. I'm counting down to Chicago!

Powerlifting
6/14/07 Heavy Bench

Bench - warm up bar, 95x10, 135x10, 155x6, 185x5, 235x3, 265x5, put on bench shirt 355x2, 355x2.

added chains to 225. 225+1chain x3, 225+2chains x1, 225+3chains x1 225+4chains x1.

last week i couldn't get 225+2chains off of my chest because of my shoulder. shoulder was ok, again controlled and paying attention to form to keep the pain away. going to my chiro tomorrow to have it checked out.

Incline bench - 135x5, 185x5, done with that

DB Shrugs - 70x10, 80x10, 90x10

Wide rear delt... just moving the shoulder blades back. very small movement. 3 sets

V-bar Tricep push downs - 70x10, 80x10x5 sets

I'm watching the shoulder closing on bench days. i really don't have issues with it on my other training days.