If things go as planned I will be back on the lifting platform again in December, if I feel like I’m ready. It’ll be the first time competing since my accident on April 30th 2020.
I’ve been lifting mainly in my home gym with my wife lately.
Please follow along with me
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Thread: Bench Specialist log
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06-02-2021, 08:01 AM #1
Bench Specialist log
Best lifts
600/450/510 Geared
425/305/480 raw
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06-04-2021, 05:12 AM #2
Thursday 6/3/21 Bench
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
260x1, comeback PR!!!
Added 3 board
295x1
315x3 added reverse blue bands here
335x1
365x1
315x6, full range
Seated Overhead Military Press
45x5
95x5
105x5
115x5
That was it, throughly pleased with today!!Best lifts
600/450/510 Geared
425/305/480 raw
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06-04-2021, 05:47 PM #3
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06-07-2021, 06:07 PM #4
Monday 6/7/21 Bench
Bench Press(ring finger on ring)
45x12, 2 sets
95x8
135x5
185x5
195x5
205x5
215x5
225x5 last rep paused
Incline Barbell Press
115x10
125x10
135x10
Seated DB Side Raises
17x3x12
Face Pulls(on lat pull, plate loaded)
60x3x20
Triceps Pushdowns(w/mini bands)
100 reps
3 sets of 15(one-arm)
That was it. Bench felt strong, but I was wobbly today. Couldn’t get setBest lifts
600/450/510 Geared
425/305/480 raw
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06-08-2021, 06:00 PM #5
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06-10-2021, 07:21 PM #6
Thursday 6/10/21 Bench
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x3
225x3
245x1, my daughter touched the bar and it kinda messed me up so I just racked it
185x5, 2 sets
Seated BTN Shoulder Press
45x5
65x5
85x5
105x5
Incline DB Flyes
30x2x12
Mini-Band Pull Aparts
3x25
One-Arm Mini-Band Pushdowns
3x15Best lifts
600/450/510 Geared
425/305/480 raw
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06-10-2021, 08:03 PM #7
In. I've been waiting for a thread like this. I was actually on a PR train for a few weeks here. Best was 230lbs x1 a few years ago. Just recently hit 255lbs and then stalled halfway off the chest with 260lbs a few days later. I have a blue slingshot and both bench blocks. The foam ones, which are actually really cool. Thing is I just don't know how to utilize them in training for an effect. I worked up to 285lbs x1 using like the #3 or #4 slot on one of them but that's it. Lately it's been top x1 and then 4x10 with varying grips. Like CGBP and then pinky on rings.
Anyway. I'm in man. It already looks interesting.
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06-10-2021, 08:27 PM #8
Just saw this. In too. Best bench was 302 x 1 in December 2020. Going for 330+ this year. Good luck both.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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06-10-2021, 09:13 PM #9
You too brother. I actually dropped down to 50% of my "daily max" which seems to be close to a solid 250lbs. And I started with 125lbs 5x12. Going for 135lbs 5x12 probably tomorrow if all goes well at work and if I have time to devote to it. I'm going to drop the reps to 10 if I don't get it all and continue with 5x10 then 4x10 on down til like 3x3 or something. One things for sure there is no way I can balance doing full body when giving it my all for bench and said screw it. I want to focus on this lift and I want all the protein to go to my upper body to keep as recovered as possible. So I've been doing bench, rows, face pulls/pull aparts, and some RDL to keep my posterior strong.
Anyway. Sorry for the long post. Back to OP makin gainz.
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06-11-2021, 05:17 AM #10
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06-11-2021, 07:33 PM #11
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06-14-2021, 06:51 PM #12
Monday 6/14/21 Bench
Rotator Cuffs
Swiss-Bar Bench Press
45x12, 2 sets
95x8
135x5
155x5
175x4
175x3, 2 sets
This bar is hard!!
Incline Barbell Press
135x4x10
Face Pulls(wide-grip on lat-pull)
70x15
80x15
90x15
Seated Side DB Raises
5x2x20
Triceps Pushdowns
40x3x20
Cable movements were plate loaded
The Swiss bar is a new addition to my home gym. Gonna add alot more variety to my workouts. Gonna save up and get a trap bar also in the futureBest lifts
600/450/510 Geared
425/305/480 raw
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06-16-2021, 05:20 AM #13
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06-18-2021, 04:57 AM #14
Thursday 6/17/21 Bench
Rotator Cuffs
Swiss-Bar Bench Press(medium grip)
45x12, 2 sets
95x8
115x5
135x3
155x5
175x1
195x1
205x1
135x10, 3 set
Really felt these in the middle of my pecs and my wrists have to work extremely hard on this bar
Seated Military Barbell Press
45x5
95x10
115x10
135x10
Seated Swiss Bar Overhead Triceps Extensions
55x3x15
That was it. I would’ve done some more, but was having nerve pain again todayBest lifts
600/450/510 Geared
425/305/480 raw
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06-18-2021, 06:43 PM #15
Friday 6/18/21 Accessory
Straight-Arm Pulldowns
20x12
40x2x12(close-grip)
40x12
50x2x12(wide-grip)
BTN Pulldowns
100x3x12
Seated Cable Rows
100x15
110x12
120x10
100x2x12
Neck Harness
20x2x20(all 4 sides)
One-Arm DB Preacher Curls
35x3x12
Weighted Crunches
25lbs 100repsBest lifts
600/450/510 Geared
425/305/480 raw
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06-22-2021, 06:05 AM #16
Monday 6/21/21 Bench
Bench Press(ring finger on ring)
45x12, 2 sets
95x8
135x5
185x3
205x3
215x3
225x3
235x2, my dog walked under the bar and messed me up so I just racked it
275x1 red slingshot
275x1 black slingshot
135x20
135x15
Reverse-Grip
135x10, 2 sets
Incline Barbell Press
135x10
145x2x10
Seated Side DB Raises
15x3x12
Face Pulls
30x3x20
Light-band Triceps Pushdowns
3 sets of 25 reps
One-Arm(mini-band)
2 sets of 15Best lifts
600/450/510 Geared
425/305/480 raw
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06-23-2021, 06:18 AM #17
Tuesday 6/22/21 Accessory
SSB Good Mornings(off rack pins)
45x10
65x10
85x10
105x10
Medium-Grip Pulldowns
70x15
80x15
90x15
100x15
Straight-Arm Pulldowns(wide-grip)
40x4x15
Seated DB Shrugs
40x3x20
That was it. I was gonna do some biceps and abs, but a storm started coming up and my wife shut it down lolBest lifts
600/450/510 Geared
425/305/480 raw
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06-24-2021, 07:09 PM #18
Thursday 6/24/21 Bench
3 Board Bench Press(por grip)
45x12, 2 sets
95x8
135x5
185x3
225x1
Added 3 board
235x3, 3 sets
Seated DB Shoulder Press
35x3x15
Dips
BWx2x6
BWx 10
Mini-Band Pull-Aparts
4 sets of 25 reps
One-Arm Mini-Band Triceps Pushdowns
3 sets of 25 reps
Just a light bench session today. Got new dip bars in my home gym now so I’m gonna be killing these to work my chest and tricepsBest lifts
600/450/510 Geared
425/305/480 raw
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07-06-2021, 06:50 AM #19
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07-06-2021, 06:21 PM #20
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07-09-2021, 06:15 AM #21
Thursday 7/8/21 Bench
Rotator Cuffs
3-Board Bench Press(ring finger on ring)
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1 added 3 board here
265x1
225x5, 5 sets
Seated Overhead Shoulder Press
45x10
95x10
115x10
125x8
Incline DB Flyes
30x3x15
Mini Band Pull-Aparts
3 sets of 20 reps
One-Arm Mini Band Triceps Pushdowns
3 sets of 20 reps
Cardio: 30minsBest lifts
600/450/510 Geared
425/305/480 raw
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07-10-2021, 10:57 AM #22
Friday 7/9/21 Accessory
Chest-Supported DB Rows
50x10
60x10
70x10
80x8
50x2x10
Medium-Grip Pulldowns
70x15
90x15
100x15
110x12
Seated Cable Rows
90x12
110x12
130x12
Seated Ez-Bar Curls
55x3x15
One-Arm Hammer Curls
20x2x15
Weighted Crunches
35x4x25
Cardio: 30minsBest lifts
600/450/510 Geared
425/305/480 raw
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07-14-2021, 10:39 AM #23
Monday 7/12/21 Bench
Bench Press(POR grip)
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
255x1
265x missed
Switched to comp grip
225x1
245x1
255x1
Dips
BWx2x12
Tuesday 7/13/21 Accessory
BTN Pulldowns
70x12
80x12
90x12
110x12
Pull-Ups
18 reps
Chest-Supported DB Rows
55x4x10
Ez-Bar Preacher Curls
55x2x12(wide-grip)
55x12(close-grip from here)
65x12
75x12
Ab Lounge
3 sets to failureBest lifts
600/450/510 Geared
425/305/480 raw
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07-15-2021, 06:55 PM #24
Thursday 7/15/21 Bench
Close-Grip 2-Board Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
Added 2 board
205x3, 5 sets
Flat DB Press
50x20
60x20
Face Pulls(on lat-pull)
70x15
80x15
90x15
Shoulder Horn
5x3x15
One-Arm Mini-Band Triceps Pushdowns
4 sets of 20 repsBest lifts
600/450/510 Geared
425/305/480 raw
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07-16-2021, 06:32 PM #25
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07-20-2021, 11:52 AM #26
Monday 7/19/21 Bench(WK 1)
Bench Press(POR grip)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x3, 4 sets(paused)
Dead Bench Press
155x2x5
Slingshot Bench Press
225x2x5
Dips
BWx3x12
Face Pulls/Side DB Raises
70x2x20/15x2x12
Triceps Pushdowns(plate loaded)
35x3x20Best lifts
600/450/510 Geared
425/305/480 raw
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07-20-2021, 06:23 PM #27
Tuesday 7/20/22 Accessory(WK 1)
Seated BB Good Mornings
40x4x6
Chest-Supported DB Rows(on Incline)
50x10
55x10
60x10
65x10
Stiff-Arm Pulldowns
40x12
50x12
60x12
Seated DB Shrugs
50x3x20
Seated DB Curls
20x4x12
Weighted Crunches
BWx25
45x25
Had to stop, my obliques were cramping up bad
Cardio: 30minsBest lifts
600/450/510 Geared
425/305/480 raw
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07-23-2021, 07:36 AM #28
Thursday 7/22/21 Bench(WK 1)
Incline Swiss-Bar Press(medium-grip handles)
45x12, 2 sets
95x10
105x10
115x10
125x10
High-Rep Flat DB Press
40x2x20(paused at bottom, focusing on exploding up)
Wide-Grip Pulldowns/Rear DB Raises
90x3x15/8x3x15
Rope Triceps Pushdowns(plate loaded)
20x3x15
Cardio: 30mins
That was it. Delts we’re still sore today, so I wanted to do some lighter accessory work for benchLast edited by golli1982; 07-23-2021 at 07:39 PM.
Best lifts
600/450/510 Geared
425/305/480 raw
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07-23-2021, 07:39 PM #29
Friday 7/23/21 Accessory(WK 1)
Medium-Grip Pulldowns
70x2x15
90x2x15
110x12
130x12
Seated Cable Rows
80x15
90x15
100x15
110x15
90x2x15
Neck Harness(on cables)
20x2x15(front & back)
One-Arm DB Preacher Curls
20x4x20
Cardio: 30mins
All cable movements were plate loadedBest lifts
600/450/510 Geared
425/305/480 raw
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07-27-2021, 11:05 AM #30
Monday 7/26/21 Bench(WK 2)
Bench Press(POR grip)
45x12, 2 sets
95x8
115x5
135x3
185x1
205x3, 4 sets(paused)
Bottoms-Up Rack Press
185x2x5
Slingshot Bench Press
245x2x5
Rotator Cuffs
Cardio: 40mins
That was it. Didn’t do any assistance work because my left shoulder and elbow has been bothering meBest lifts
600/450/510 Geared
425/305/480 raw
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