Hell everyone strength is way down right now, so trying to get back where I was before my accident. The plan is right now is to train the rest of this year and compete bench only next year. My routine looks like this right now
Mon- Bench
Wed- Speed Bench
Fri- Close-Grip Bench
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Thread: Bench Only Log
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07-23-2020, 08:20 AM #1
Bench Only Log
Best lifts
600/450/510 Geared
425/305/480 raw
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07-23-2020, 08:21 AM #2
Monday 7/20/20 Bench
Bench Press
45x12, 2 sets
95x8
115x6
125x6
105x8
Incline BB Press
65x10
75x10
85x10
95x8
Chest-Supported DB Rows(on incline)
30x12
35x12
40x12
45x12
Wide-Grip Pulldowns
60x12
70x12
80x12
Reverse Pec-Dec Rear Delt Flyes
40x15
50x15
60x15
Dumbbell Curls/Overhead DB Extensions
10x15/45x15
12x15/45x15
15x15/45x15Best lifts
600/450/510 Geared
425/305/480 raw
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07-23-2020, 08:23 AM #3
Wednesday 7/22/20 Bench
Speed Bench Press(vs Dbl Mini Bands)
45x a lot of reps
65x3x3(added mini’s)
75x3x3
85x3x3
Used 3 different grips(comp, POR, thumb from smooth)
Flat DB Press
35x20
45x20
Machine Rows
75x3x12
90x10
Wide-Grip Pulldowns
75x3x12
90x12
Face Pulls(on Lat-Pull)
50x3x15
Machine Side Raises
50x20
65x20
One-Arm Nautilus Machine Curls
35x20
50x20
65x20
One-Arm Triceps Pushdowns
20x3x20Best lifts
600/450/510 Geared
425/305/480 raw
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07-26-2020, 03:22 PM #4
Friday 7/24/20 Bench
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x1, this felt like a house!!
135x6
145x6
115x8
Seated DB Shoulder Press
35x12
40x12
45x12
Pec-Dec Flyes
60x20
70x20
One-Arm Machine Rows
60x12
70x12
80x12
Rear Delts on Cables
20x3x12
Rolling Incline DB Extensions/Incline DB Curls
25x3x12/12x3x12Best lifts
600/450/510 Geared
425/305/480 raw
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07-30-2020, 09:12 AM #5
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08-03-2020, 05:22 PM #6
Monday 8/3/20 Bench
Bench Press
45x12, 2 sets
95x8
115x5
135x1
160x6
160x6
135x8
Swiss-Bar Incline Press
95x15
105x12
115x8
Pec-Dec Flyes
80x20
90x20
100x20
Machine Chest Press
40x20
50x20
Side DB Raises
10x15
12x15
15x8
5x20
Machine Shoulder Press
30x15
40x15
50x15
JM Triceps Press
55x3x12
One-Arm Rope Pushdowns
15x20
20x20
25x15Best lifts
600/450/510 Geared
425/305/480 raw
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08-06-2020, 07:01 AM #7
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08-10-2020, 08:11 AM #8
Friday 8/7/20 Bench, Shoulders
Close-Grip Bench Press(thumb from smooth)
45x12x2 sets
95x8
115x3
135x1
150x6, 2 sets
130x8
BTN Shoulder Press(on Smith)
95x3x10
Reverse Rear Delt Pec-Dec Flyes
40x15
50x15
60x15
Seated Side DB Raises
8x3x12
Rope Triceps Pushdowns
50x3x12
Machine Preacher Curls
50x3x20
That was it, didn’t really feel like lifting today. My mama passed away Thursday evening and I have been taking it pretty hard. Please everyone continue to pray for me and my familyBest lifts
600/450/510 Geared
425/305/480 raw
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08-12-2020, 08:41 AM #9
Monday 8/10/20 Bench, Chest, Triceps
Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
170x6, 2 sets(last 2 reps paused on each set)
150x8, last 2 reps paused
Incline Barbell Press
95x10
105x10
115x6
125x2
Pec-Dec Flyes
80x20
95x20
105x20
Decline Press Machine
40x15
50x15
Ez-Bar Triceps Pushdowns
30x15
40x12
50x8
One-Arm Overhead DB Extensions
20x12
25x12
30x10
Hand Bike: 12minsBest lifts
600/450/510 Geared
425/305/480 raw
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08-12-2020, 12:44 PM #10
Wednesday 8/12/20 Accessory Back, Biceps
Chest-Supported DB Rows(on incline)
30x2x12
40x12
45x12
50x10
55x8
Wide-Grip Pulldowns
55x12
70x12
95x8
110x6
One-Arm Machine Rows
35x3x12
Seated Machine Shrugs(plate loaded)
50x12
70x12
90x12
Neck Harness(all sides)
10x20
20x20
Lower Back Machine
50x2x20
Incline DB Curls
15x15
17x15
20x20
One-Arm Nautilus Machine Curls
35x20
50x20
65x20
Abs
Hand Bike: 12 minsBest lifts
600/450/510 Geared
425/305/480 raw
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