Max Day Bench September 29, 207

Did volume work today.

Supersets

-flat bench press

-dumbell flyes

Standing lat pulldown

Bent over dumbbell row

Standing scoop flyes?

September 25, 2007 [speed day] bench

September 25, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

Flat dumbbell press (7)

4x10x50lbs

-no problem, last set was really forced but got through with it.

Close grip bench press (5)

8x4x50kgs

-no problem

Bench dips (5)

3x25

-no problem, triceps fried after this

Bentover rows (6)

5x8x65kgs

-no problem, tried 70kgs but form was not good so I decided to reduce it to 65kgs

Upright rows (5)

3x10x50lbs (used static barbell)

-no problem

hammer curls (4)

3x10x25lbs

-no problem, did the reps simultaneously on both arms, should’ve done it alternate.

Note:

Max Effort bench September 22, 2007

Failed in the PR attempts today @ 87.5 kgs.  We were aiming for 92.5kgs but got stuck at 87.5.  Root caused problem to improper setup.  For the past few weeks I've been trying to use a wider leg position.  It seems that my body structure can accomodate that technique.  My arch height was lower, minimal leg drive coming out of the hole, lack of stability since the weight shifts to my shoulder blades instead of the traps.  For the volume work I reverted back to my old leg stance.  Leg separation at the knees are just slightly wider than my shoulders.  The arch was higher and whole torso was stable, and the weight upon rack off was on the traps. Got though the volume work with no problems.

 

Assistance:

shifted to volume work

bench 5x5x70kgs

floor press 5x6x55lbs

wide grip cable rows

standing cable crossovers, elbows bent and maintain elbow angle throughout movement

lying triceps cross face extension

September 19, 2007 [speed day] bench

September 20, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

Speed bench 45kgs 9 sets

2 close

3 reg

3 wide

-no problem

Close grip bench 60kgs

5reps 6 sets

-no problem

French press

3x8x22.5kgs

-no problem

Supported rows

5x8repsx50lbs

-no problem, I could use hammer strength equipment for this

Bent over raises

3x10x20lbs

-no problem

Front raises

3x10xoly bar

-no problem, but was quite tired by this time

Reverse curls

3x8x22.5kgs

-no problem

Note:

Max day bench September 15, 2007

Went for volume work today.  Tried to maintain arch and get leg drive going.  leg drive timing is often times off, either too early (the bar getting off the chest very slowly) or too late my butt seems to get off the bench.  If the leg drive is just right, the lift off the chest seems effort less.  I also have to figure out a way to prevent my shirt form slipping on the bench. When it slips I lose the tightness I initially got from the setup.

Bench Press

8x2x80kgs

Close grip bench press

5x5x60kgs

Low rows

Standing cable reverse flyes (hands at forehead level)

Dips

5x5

September 12, 2007 [speed day] bench

September 12, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

Dumbbell press (7)

4x15x45lbs (60s rest)

-first two sets no problem, 3^rd and 4^th made 12 reps, then did an extra set of 6 reps to fill in the required volume

 

Speed bench (5)

2x3x47.5kgs close grip

3x3x47.5kgs regular grip

3x3x47.5kgs wide grip

-no problem

JM press (4)

3x8x27.5kgs

-no problem

Supported rows (4)

5x8x45lbs

-no problem

Supported bent over raises (4)

3x8x20lbs

-no problem

Lying dumbbell extension (4)

1 set to failure, 20lbs per arm

-no problem (made 25 reps)

Reverse grip curls (4)

3x8x25kgs

-no problem

Note: Good training today.  Low back discomfort didn’t bother me.

Max day September 8, 2007 bench

Had an off day today.  Twice failed to clear 87.5kgs.  We made up for it in volume.

 

warmup before max attempts

dumbell press 3x12@30lbs

bench press worked up to 87.5kgs

 

7 sets of triples @ 70kgs bench press

dumbell bench press @50lbs 3 sets of 8 reps

cable press downs

-3x10

bent over rows, close supine grip

-1x10x40kgs

-3x8x60kgs

cable single arm press down

-2 sets of 25 reps per arm

bent over lateral raises, upper arm parallel to shoulders

-3x8x25lbs

September 4, 2007 [speed day] bench

September 4, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Dumbbell press (6)

4x15x45lbs (60s rest)

-made only 3 sets, forgot the cheat sheet J

 

Speed bench (5)

2x3x47.5kgs close grip

3x3x47.5kgs regular grip

3x3x47.5kgs wide grip

-no problem

 

JM press (5)

3x8x27.5kgs

-no problem

 

Supported rows (6)

5x8x45lbs

-no problem

 

Supported bent over raises (5)

3x8x20lbs

-no problem

 

Lying dumbbell extension (5)

1 set to failure, 20lbs per arm

-no problem

 

Reverse grip curls (4)

3x8x25kgs

-did 4 sets of 10 reps bicep curls instead

 

Note:

Max day bench September 1, 2007

Attempted to lift 92.5kgs to break PR of 90kgs set last week, but failed tried twice.  Got 85kgs though.  Would try again next week.

 

Assistance:

two board press, competition grip 8x3 x 70kgs

unassisted dips 6 reps, assisted dips superset 5 reps  (did three rounds, last round did 10 assisted dips)

Face pulls 3x12

horizontal rows (using machine) 3x8

reverse curl 3x10

August 29, 2007 [speed day] bench

August 29, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Dumbbell press (7)

4x15x45lbs (60s rest)

-completed 3 sets, 4^th set only made 7 reps, didn’t think I could complete a set at first.

 

Speed bench (5)

2x3x45kgs close grip

3x3x45kgs regular grip

3x3x45kgs wide grip

-no problem

 

JM press (5)

3x10x25kgs

-no problem, could have gone to 27.5kgs

 

Supported rows (5)

5x8x45lbs

-no problem

 

Supported bent over raises (5)

3x8x20lbs

-no problem

 

Lying dumbbell extension (5)

1 set to failure, 20lbs per arm

-made it to 22 reps each arm, left arm fatigued much earlier but forced it anyway

 

Reverse grip curls (4)

3x8x25kgs

-no problem

 

Note:I think this was a good session.  Wasn’t confident at first about the 45lb dumbbell press.  But got through it.

August 25,2007 Max day bench (New PR!)

Got a new PR today for the bench press. Broke previous best of 85kgs and got 90kgs today on the second try. The first try failed due to poor setup.

Assistance:
inclined bench press closed grip
-8sets triples @ 50kgs
triceps pushdown
single arm reverse flyes
wide grip bent over rows

August 22, 2007 [speed day] bench

August 22, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Warmup

3x15x25lbs dumbbell bench press

 

Speed bench x52.5kgs (+2.5kgs ~+5%)

2 sets close grip

3 regular

3 wide

-no problem

 

Close grip bench (+2.5kgs ~+5%)

10x3x52.5kgs

-not as tight as I want my setup to be, struggling with last few sets

 

Bent over rows

4x8x60kgs

-no problem, 60 seconds rest

 

Shoulder press dumbbells

3x8x25lbs

-alternated between arms

 

Reverse curls

4x8x20kgs

-no problem

 

Flyes 2 failure minimum 20 reps

-no problem, made 30 reps @ 15lbs

 

Note:

 

August 15, 2007 [speed day] bench

August 15, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Warmup

3x15x25lbs dumbbell bench press

 

Speed bench x50kgs (6)

2 sets close grip

3 regular

3 wide

-speed was there, 45 seconds rest between sets

 

Close grip bench (5.5)

10x3x50kgs

-no problem, used 45 seconds rest

 

Bent over rows (5..5)

4x8x60kgs

-no problem, 60 seconds rest

 

Shoulder press dumbbells (4)

3x8x25lbs

-no problem, 60 seconds rest

 

Reverse curls (4)

4x8x20kgs

-no problem, 30 seconds rest

 

Flyes 2 failure minimum 20 reps (5)

2 rounds (47 and 30)

-no problem,

 

Note: Good workout overall.

 

 

August 4, 2007 [ Max day] bench

Max day august 4, 2007 bench

 

Succeeded in lifting 85kgs after two failed attempts.  Losing tightness as the bar goes down thus finding it difficult to push up even with leg drive.  Key learning is to maintain arch, and tension in everything.  One way of ensuring tightness is to grib the bar as tight as you can and imagine you are trying to spit the bar not bend it.  Trying to bend it makes my elbows go in.

 

Next was 2board presses.

 

Dips. Bodyweight dips for six followed by assisted dips for 10.  did 3 sets of this.

 

Cable push down targeting the lats and shoulders, arms straight up with the body at a 45 degree incline pull the cable down, make sure to initiate motion by retracting lats

 

Rear raises targeting the rear deltoids.

 

 

August 1,2007 [speed day] bench

August 1,2007 [speed day] bench

 

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Warmup

4x15x20 to 30lbs dumbbell

-used 25lbs

 

Speed bench (6)

2x3x57.5kgs close grip

3x3x57.5kgs normal grip

3x3x57.5kgs ultra wide grip

-better than last week

 

Isometric holds (6)

6x5x47.5kgs

-5sec hold

-no problem

 

French Press (5)

3x8x20kgs

-no problem

 

Bent over rows (5)

3x8x65kgs

-no problem

 

Bent over raises (4)

3x8x15lbs

-no problem

 

Cuban Press (5)

3x8x12lbs

-no problem

 

Bench Dips to failure (5)

3 sets body weight

-35,23,23

 

Note: overall today’s session was a lot better than last week.

 

July 25,2007 [speed day] bench

July 25,2007 [speed day] bench

 

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Warmup (5)

4x15x20 to 30lbs dumbbell

-used around 27lbs

 

Speed bench (7)

2x3x55kgs close grip

3x3x55kgs normal grip

3x3x55kgs ultra wide grip

-it was slow

 

Isometric holds (6)

6x5x55kgs

-5sec hold

-reduced weight to 40kgs then brought up to 45kgs.  55kgs was too heavy to hold against the pin.

 

French Press (5)

3x8x20kgs

-no problem

 

Bent over rows (5)

3x8x65kgs

-no problem

 

Bent over raises (5)

3x8x15lbs

-no problem

 

Cuban Press (5)

3x8x12lbs

-no problem

 

Bench Dips to failure (4)

3 sets body weight

-no problem

 

Note:

 

Rest

I am taking some rest this week. Come to think of it, since last January, this is my first break from training. Let's just consider this as offloading. Did a bench PR attempt last Sunday (85kg). Failed thrice. Hope to get to 90kgs next cycle.

July 13,2007 [speed day] bench

July 13,2007 [speed day] bench

 

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Speed bench (5)

9x3x52.5kgs (+2.5kgs [+5%]) (45s)

-plan was to increase by 2.5% only (+1.25kgs)

-no problem

 

Close grip bench (7)

3x8x62.5kgs (+5kgs [~+5%]) (120s)

-plan was to increase by 2.5% only (+1.5kgs)

-8 on first, 7 on 2^nd and 3^rd, pins saved me on the second

 

One arm row (6)

3x10x45lbs (+5lbs) (60s)

-no problem

 

Pullovers (4)

3x10x30lbs (60s)

-no problem

 

Reverse flyes (5)

4x12x15lbs (60s)

-no problem

 

Bench dips to failure (5)

2 sets (bodyweight + 5kg plate) (90s)

1x30

1x20

-no problem

 

Note: slept for a few minutes before training, consumed gatorade with 3mg of Creatine during training, 2 scoops Impact whey + 200ml skimmed milk post workout.

 

July 9, 2007 [max day] bench

July 9, 2007 [max day] bench

 

Sets x reps x weight

 

Bench

5x3x75kgs

-no problem, need to work on timing of leg push and speed of bar’s descent

 

Barbell floor press

5x5x50kgs

-no problem, with pause at the bottom

 

Dips (toes pointing down to focus on triceps)

3x5xbodyweight

-was quite difficult since my triceps still fatigued from the floor press

 

Close grip (palms facing each other) lat pulldown

3x10x?

-no problem

 

Cuban press

3x10x10lbs

-no problem

 

Note:

 

 

July 05,2007 [speed day] bench

July 05,2007 [speed day] bench

Sets x reps x weight

Speed bench

9x3x50kgs (+2.5kgs [~+7.5%])

-no problem

Close grip bench

3x8x60kgs (+5kgs [~+7.5%])

-made only 6 reps on 2^nd set and 7 on 3rd

One arm row

3x10x40lbs

-no problem

Pullovers

3x10x30lbs

-no problem

Reverse flyes

4x12x15lbs

-no problem

Bench dips to failure

2 sets (bodyweight + 5kg plate)

-no problem

Note: felt quite tired today even though I had some sleep before the training