Blast Your Bench 3 Week Log

[zzzzx]

I'm going to do the ''Blast Your Bench'' routine. Here i will log the workout and my progress over the next three weeks, wish me luck!

Current max: 80 kg (176,3lbs)

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Week 1, Day 1

Bench Press:
10 reps @ 56kg (123,5lbs)
8 reps @ 61kg (134,5lbs)
6 reps @65 kg (143,3lbs)
4 reps @67,5kg (148,8lbs)
2 reps @70 kg (154,3lbs)
3 minute rest time.

Assistance Work:
- Bent Over Dumbbell Flyes - 3 sets,10 reps@7,5kg(16,5lbs) in each hand
- Bent Over Barbell Rows - 3 sets, 10 reps@40kg (88lbs)
- Standing Dumbbell Curls - 3 sets,10 reps@12(26,5lbs kg in each hand
- Ab crunches - 3 sets,25 reps

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Week 1, Day 2

Bench Press(I never went over 10 reps on the bench before this program, so this workout was a living hell):
15 reps @ 50kg (110lbs)
15 reps @ 50kg (110lbs)
15 reps @ 47,5kg (104,5lbs)
15 reps @ 45kg (99lbs)
15 reps @ 40 (88 lbs) - Went a little to light..
1 minute rest time.

Assistance Work:
-Squats 3x10 @40kg( 88lbs)-I dont have a squat/weight rack so I have to use the , because of that I dont squat more weight
-Standing Calf Raise 3x15 @Bodyweight -My first time doing calf raises so im just learning the exercise
-Ab crunches - 3x20

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Week 1, Day 3

Bench Press:
3 reps @65 (143,3lbs)
3 reps @65 (143,3lbs)
3 reps @65 (143,3lbs)
3 reps @65 (143,3lbs)
3 reps @65 (143,3lbs)
3 minute rest time.

Assistance Work:
- Bent Over Dumbbell Flyes - 3 sets,10 reps@7,5kg(16,5lbs) in each hand
- Bent Over Barbell Rows - 3 sets, 10 reps@30kg (66lbs)

Didn't have time for the all the assistance work. Sore as ****, way weaker than when i started. So sore i almost damaged my right pec from sloppy form on 1 single rep..

[zzzzx]

Feeling stronger today!

Week 1, Day 4
Bench Press:
15 reps @ 52kg (116,4lbs)
12 reps @ 52kg (116,4lbs)
15 reps @ 48,5kg (106,9lbs)
15 reps @ 46kg (101,4lbs)
15 reps @ 43,5kg (95,9 lbs) - Went a little to light..
1 minute rest time.

Assistance Work:
-Squats 3x10 @50kg( 110lbs)-I dont have a squat/weight rack so I have to use the bench, because of that I dont squat more weight
-Standing Calf Raise 3x15 @Bodyweight
-Ab crunches - 3x20

[zzzzx]

First week finished. **** im sore...

Week 1, Day 5

Bench Press:
3 reps @67 (147,7lbs)
3 reps @67 (147,7lbs)
3 reps @67 (147,7lbs)
3 reps @67 (147,7lbs)
3 reps @67 (147,7lbs)
3 minute rest time.

Assistance Work:
- Bent Over Dumbbell Flyes - 3 sets,10 reps@8,5kg(18,7lbs) in each hand
- Bent Over Barbell Rows - 3 sets, 10 reps@40kg (77,1lbs)
- Standing Dumbbell Curls - 3 sets,10 reps@13kg(28,6lbs) in each hand
- Ab crunches - 3 sets,20 reps

[zzzzx]

New week, new opportunities! For strength & size gains...
Week 2, Day 1

Bench Press:
10 reps @ 58kg (127,8lbs)
8 reps @ 63kg (138,9lbs)
6 reps @67kg (147,7lbs)
4 reps @70kg (154,3lbs)
2 reps @72 kg (158,7lbs)
3 minute rest time.

Assistance Work:
- Bent Over Dumbbell Flyes - 3 sets,10 reps@8,5kg(18,7lbs) in each hand
- Bent Over Barbell Rows - 3 sets, 10 reps@35kg (77,1lbs)
- Standing Dumbbell Curls - 3 sets,10 reps@13kg(27,5lbs) in each hand
- Ab crunches - 3 sets,20 reps

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Week 2, Day 2
Bench Press:
15 reps @ 54kg (119lbs)
11 reps @ 52kg (114,6lbs)
15 reps @ 50kg (110lbs)
15 reps @ 47kg (103,6lbs)
15 reps @ 45kg (99,2 lbs)
1 minute rest time.

Assistance Work:
-Squats 2x10 @60kg(132,7lbs) 1x10@80kg(176,3 lbs)
-Standing Calf Raise 3x15 @Bodyweight
-Ab crunches - 3x20

[CamLeslie]

Not sure if you know this, but there is a workout journal section specifically for these...

http://forum.bodybuilding.com/forumdisplay.php?f=66

[zzzzx]

how can i move section then ?[QUOTE=CamLeslie;1010400063]Not sure if you know this, but there is a workout journal section specifically for these...

[CamLeslie]

[QUOTE=zzzzx;1010402543]how can i move section then ?

Not sure if you know this, but there is a workout journal section specifically for these...

I think you have to ask a mod, they are listed at the bottom of the workout program thread page.

[zzzzx]

Week 2, Day 3

Bench Press:
10 reps @ 60kg (132,2lbs)
8 reps @ 65kg (143,3lbs)
6 reps @69kg (152,1lbs)
4 reps @72kg (158,7bs)
1 rep @74 kg (163,1lbs)
3 minute rest time.

Assistance Work:
- Bent Over Dumbbell Flyes - 3 sets,10 reps@8,5kg(18,7lbs) in each hand
- Bent Over Barbell Rows - 3 sets, 10 reps@35kg (77,1lbs)
- Standing Dumbbell Curls - 3 sets,10 reps@8,5kg(18,7lbs) - Slow reps, perfect form

Felt like hitting a wall on the last bench set when it came to endurance, also i slightly felt a pain in my chest on the last set. Going to take a day off tomorrow. Also skipped abs and finishing cardio because my body simply said stop.

[zzzzx]

Week 2, Day 4
Taking the day off, going to the local pool to loosen up.

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Week 2, Day 5

Bench Press:
10 reps @ 60kg (132,2lbs)
8 reps @ 65kg (143,3lbs)
6 reps @69kg (152,1lbs)
4 reps @72kg (158,7bs)
1 rep @74 kg (163,1lbs)
3 minute rest time.

Assistance Work:
- Bent Over Dumbbell Flyes - 3 sets,10 reps@10kg(22lbs) in each hand
- Bent Over Barbell Rows - 3 sets, 10 reps@45kg (88lbs)
- Standing Dumbbell Curls - 3 sets,10 reps@10kg(22lbs)
- Ab crunches 3x20

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Week 3, Day 1
been sick for one week, doing week 3 now. Began lightly.

Bench Press:
3 reps @67 (147,7lbs)
3 reps @67 (147,7lbs)
3 reps @67 (147,7lbs)
3 reps @67 (147,7lbs)
3 reps @67 (147,7lbs)
3 minute rest time.

Assistance Work:
- Bent Over Dumbbell Flyes - 3 sets,10 reps@8,5kg(18,7lbs) in each hand
- Bent Over Barbell Rows - 3 sets, 10 reps@40kg (77,1lbs)
- Standing Dumbbell Curls - 3 sets,10 reps@13kg(28,6lbs) in each hand
- Ab crunches - 3 sets,20 reps

[zzzzx]

Week 3, Day 2
Bench Press:
3 reps @70kg (154,3lbs)
3 reps @70kg (154,3lbs)
3 reps @70kg (154,3lbs)
3 reps @70kg (154,3lbs)
3 reps @70kg (154,3lbs)
3 minute rest time.

Assistance Work:
-Squats 3x10
-Standing Calf Raise 3x15
-Ab crunches - 3x20

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Week 3, Day 3
Getting a whole lot stronger !

Bench Press:
3 reps @73 (160.9lbs)
3 reps @73 (160.9lbs)
3 reps @73 (160.9lbs)
3 reps @73 (160.9lbs)
3 reps @73 (160.9lbs)
2 minute rest time.

Assistance Work:
- Bent Over Dumbbell Flyes - 3 sets, 10 reps
- Bent Over Barbell Rows - 3 sets, 10 reps
- Standing Dumbbell Curls - 3 sets,10 reps
- Ab crunches - 3 sets,20 reps

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Week 3, Day 4
Bench Press:
3 reps @77kg (169,7lbs)
3 reps @76kg (167,5lbs)
3 reps @76kg (167,5llbs)
2 reps @76kg (167,5llbs)
3 reps @75kg (165,3llbs)
2 minute rest time.

Assistance Work:
-Squats 3x10
-Standing Calf Raise 3x15
-Ab crunches - 3x20

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Day 5, too sore to workout..

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Final result:

Before 80 kgs(173,36 lbs)

After 83 kgs(182.98 lbs)

[Dom!]

Final result:

Before 80 kgs(173,36 lbs)

After 83 kgs(182.98 lbs)

props for logging it all! hows your bench now?