--- 9 Week Bench Routine ---

[Gesou]

^^165x9 = good stuff!


BTW, GTF in my log......

[SOVEREIGNN]

^^165x9 = good stuff!


BTW, GTF in my log......

Thanks Gesou! I'm looking forward to repping 185+ for that amount of reps soon Everything felt surprisingly light yesterday, except for the 155x7 which was practically a dropset.

Posted last night!

[Gesou]

^^^good deal.

No school today neither?

( I'm off, Teacher conferences FTW!!!)

[SOVEREIGNN]

^^^good deal.

No school today neither?

( I'm off, Teacher conferences FTW!!!)

No. I woke up early to go lift this morning but my car-ride couldn't pick me up, and everyone else already left So I'm just chilling on the computer... haha

[Foxr32]

kind of curious as to how many times i can hit 160,maybe ill give it a shot on monday.

Lifting with the football team!?!!

[SOVEREIGNN]

kind of curious as to how many times i can hit 160,maybe ill give it a shot on monday.

Lifting with the football team!?!!

Yeah man, go for it! I'd like to get 12+, though. 9 @ 160 just feels weak brahs. I feel ashamed typing it up.




This isn't a bench workout, but it involves pressing + my shoulders which are definitely a large part of this bench routine.

Push Press
bar x 12
115 x 6
135 x 6
145 x 5

Notes
Kinked something in my right shoulder from Parkour yesterday (I think). Started really bugging me once I began working out and just got progressively worse with each set so I decided to keep it really short... PP and Shrugs only... I'm gonna use this week as a pretty light week aside from the two bench days I'm supposed to have. Been sore as FK lately so I could use the low volume with all the cardio i've been doing.
I'm typing this 12 hrs post WO and everything feels dandy right now.

[Gesou]

I'm typing this 12 hrs post WO and everything feels dandy right now.

But you are not putting any pressure or stres on it now, when you are sitting on your a$$ typing.. If you feel discomfort when lifting, STOP, and do really light weight or exercises that doesn't cause pain, like say flies and pushups for a chest workout in stead of bench and dips

Taking any chances is NOT worth it, unfortunately, I learned that the hard way..

[Foxr32]

3:36 Am there is a reason you are sore and it rhymes with

blot epuff steep

[Gesou]

3:36 Am there is a reason you are sore and it rhymes with

blot epuff steep

I literally laughed out loud.. BTW, OP is a couple hours behind us, Fox, so it's not that bad, isn't that right, Hugh Jazz?

[Foxr32]

I literally laughed out loud.. BTW, OP is a couple hours behind us, Fox, so it's not that bad, isn't that right, Hugh Jazz?

ok 1:36 am not as bad

[SOVEREIGNN]

But you are not putting any pressure or stres on it now, when you are sitting on your a$$ typing.. If you feel discomfort when lifting, STOP, and do really light weight or exercises that doesn't cause pain, like say flies and pushups for a chest workout in stead of bench and dips

Taking any chances is NOT worth it, unfortunately, I learned that the hard way..

Well, yes, but it doesn't/didn't hurt to raise my arm and lift **** like it did PWO. I honestly think part of my pain is because I've been neglecting lateral raises/rear delts lately. I have 20 lbs at my house so I'll do some delt flies/raises

3:36 Am there is a reason you are sore and it rhymes with

blot epuff steep

I literally laughed out loud.. BTW, OP is a couple hours behind us, Fox, so it's not that bad, isn't that right, Hugh Jazz?

ok 1:36 am not as bad

Lmfao! I slept for a solid 8 hrs thankyouverymuch. Anyway, I may not be sleeping as much this week due to other personal problems (srs), so there's another reason to take a few days off/low volume. It all works out bros!!

[SOVEREIGNN]

This upcoming week three benching should be pretty lame.. just the same as last week. Can't wait for week four when I start using 180 for my work sets.


Gonna get 160 x 10 tomorrow!

[SOVEREIGNN]

Nine Week Bench Routine
Workout 5/18

Bench
w/u
120 x 8
150 x 6
160 x 5
170 x 4(x3)
160 x 10 AMRAP


My last set was absolutely HORRID. I was going waaay too fast, lost balance a few reps, lost count etc etc. Pretty sure I nailed out 10 lol. But on a positive note, the work sets @ 170 went great!! Rested shorter than both of last week's sets, and still got 'em. I bet I can hit 170 x 6 MAYBE 7 fresh at the moment. Next week my work sets will be with 180, which should have me rolling in PR's every bench day.

[Gesou]

^^

Good job, man!

[Foxr32]

[QUOTE=SOVEREIGNN;613617293]160 x 10 AMRAP
QUOTE]
i was afraid you were gonna one up me

[SOVEREIGNN]

^^

Good job, man!

Thank you.

i was afraid you were gonna one up me

No I was going for 11 but my damn eagerness got the best of me. I will on Saturday.

[SOVEREIGNN]

Nine Week Bench Routine
Workout 6/18

Bench
w/u
120 x 8
150 x 6
160 x 5
170 x 4(x2) easy
160 x 10.99 AMRAP
160 x 9.5 AMRAP


Freakin' owned these dem dere sets. Warmups felt heavy as fuu but once I turned on Hollywood Undead the worksets felt great!! This was also after one day of rest (bench rest that is, I deadlifted yesterday).
Anyway I have 180 next week and then going for a 180 AMRAP PR (4+ reps). Come at me barbell, smash me with all your might, fukkin pussay. /great mood

[Gesou]

Good job, man!

How's your military press coming along?

[SOVEREIGNN]

Good job, man!

How's your military press coming along?

Thanks buddy, push pressed 145x5 last week (PR), gonna get 155 for reps next session. Not doing any heavy military because of the bench volume which is the reason for me performing a bit of explosive movements + higher reps..



Workout incoming!!!

[SOVEREIGNN]

Nine Week Bench Routine
Workout 7/18

Bench
w/u
120 x 8
150 x 6
160 x 5
170 x 4
180 x 3, easy
180 x 3, easy. 2:00 mins rest
180 x 6 AMRAP


Notes:
Finally adding weight to my work sets. Good stuff. Repping out 180 feels good... can't wait 'til it's 185+. Oh and this was technically 185 x 6... come at me Foxie jk brah.

EDIT: Also, I bought an Xbox 360 today! Whoever wants to play with me ( no homo ), hit me up! Gamer tag is Baco Bacon (surprise... wait wut, shouldn't it be SOVEREIGNN!?)
Brb begging friends for Halo Reach.


Video uploading once Youtube is done being a ****.

[Gesou]

Shiet, man, our bench is basically the exact same right now!! I got 185x5 yesterday, but could have gotten 1, maybe 2 more.

Rotator cuff injury is a thing of the past, let the skyrocketing begin!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[SOVEREIGNN]

Shiet, man, our bench is basically the exact same right now!! I got 185x5 yesterday, but could have gotten 1, maybe 2 more.

Rotator cuff injury is a thing of the past, let the skyrocketing begin!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Sweetness on a dick!!!


wut



185x5 with more in your tank = beast

[BHillz]

The color of your face changing from whiteboy white to cherry red is quite amusing.

Nice set.

[Foxr32]

mee you and him all hit 185x5 this week O.o
inb4 **** get carzy

[SOVEREIGNN]

The color of your face changing from whiteboy white to cherry red is quite amusing.

Nice set.

Fk you, jizz rag!

mee you and him all hit 185x5 this week O.o
inb4 **** get carzy

Crazy bro!! 185x7-8 tomorrow?

[SOVEREIGNN]

doooode, inb4 you out bench me

Working on it!! You're still a solid 30 lbs above me so IDK...



Nine Week Bench Routine, Explosive, Calves
Workout 8/10

Bench
w/u
120 x 8
150 x 6
160 x 5
170 x 4
180 x 6.5 AMRAP
160 x 11.5 AMRAP
150 x 13 AMRAP
--attempted to work with faster negatives on the last set and just keep a solid cadence but I went a little too fast this time. Disappointed with 180x6... wanted 7 today. Oh also while I was benching 180x6 I yelled out F*CK SH*T really loud on the 6th rep. Everybody started cracking up. They were all adults also lol

Push Press
115 x 5
135 x 4
--meh. Was just fatigued from benching.


Notes
Did a lot of talking and spotted this one guy heavy benching + going past failure so didn't have much mental focus and energy. I thought my workout would turn out a lot better since i've had a really good day but I guess not. Oh well lol. Next week's AMRAP's are going to be with 160. My goal is 160 x 14-15 by the end of next week.

[Gesou]

Oh also while I was benching 180x6 I yelled out F*CK SH*T really loud on the 6th rep.

This boy needs church, and lots of it!!!!! (that 70's show reference )



Oh, and good benching too, man!

[SOVEREIGNNN]

^^^tehehehe


Nine Week Bench Routine
Workout 9/18

Bench press
w/u
120 x 8 paused
150 x 6 paused
170 x 4
180 x 3(x3)
160 x 11.75 AMRAP

Notes
The 180 work sets felt easy as shiiit. I didn't rest long enough between 180 and 160 but I was SO close to 12 reps... I'm KINDA counting this as a PR because if you watch my other video, I hardly got it off my chest on the 12th attempt. Don't hate me 'cause i'm beautiful. Next week is 190(well... 195) for my AMRAP!

I worked out with my friend Alec again and he was really working on bench form today. Last time he mainly worked on leg drive, but now I got him to arch and really slide the bar out with his lats so he doesn't waste energy. His form was pretty damn solid minus his 200 maxout when his elbows flared... his bench has shot up 20 lbs in two workouts. I R Prowd

<-- Me 160x11 bench
<-- Alec 200 bench. Basically 195 but the bars at the YMCA are 50 lbs, but it's technically 200.

[Gesou]

I am hopefully doing 195x5 next week

(inb4 you get one more just to be an ass )

[Foxr32]

it looks like how the safety bars are set up if he droped it,then he would be decapitated