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  1. #1
    Registered User golli1982's Avatar
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    My Bench Press log

    Monday 1/10/22 Bench

    Rotator Cuffs

    Bench Press
    45x20, 3 sets(close/medium/wide grips)
    95x10
    135x8
    185x3
    225x2
    245x2
    265x1
    195x2, 5 sets

    Light-Band Pushdowns
    150 reps

    Mini-Band Pull Aparts
    100 reps
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  2. #2
    Registered User golli1982's Avatar
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    Wednesday 1/12/22 Back

    Seated Cable Rows
    70x10
    80x10
    90x10
    100x10
    120x10
    130x8
    140x8
    Wide-Grip Pulldowns
    100x10
    110x10
    120x10
    130x8
    140x6, was getting lifted out of my chair
    110x5x10
    Chest-Supported DB Rows
    60x6x10

    Front/Side DB Raises
    10x3x10

    Hammer Preachers Curls(w/triceps bar)
    45x4x10

    All cable movements were plate loaded
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  3. #3
    Old Man Lifting PhDPepper1111's Avatar
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    Welcome and good luck Golli! ("no fate but what we make")
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/550
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  4. #4
    Registered User golli1982's Avatar
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    Originally Posted by PhDPepper1111 View Post
    Welcome and good luck Golli! ("no fate but what we make")
    Thank you
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  5. #5
    Registered User golli1982's Avatar
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    Next week I’ll be taking a deload, and then the week after I will be starting my training cycle for the USPA meet on March 12th in Columbia, SC

    My training week looks like this
    Mon- Bench
    Wed- Speed Bench
    Fri- Close-Grip Bench

    Sometimes I do seated deadlifts in between those days
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  6. #6
    Registered User golli1982's Avatar
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    Monday 1/17/22 Bench

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x3, 2 sets
    225x2

    That was it, felt like crap and weak feeling
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  7. #7
    Registered User golli1982's Avatar
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    Wednesday 1/19/22 Speed Bench

    Speed Bench Press
    45x12, 2 sets
    95x3, 2 sets
    135x3, 9 sets
    Comp/POR/ Thumb from smooth grips

    Flat DB Press
    50x2x20

    Chest-Supported DB Rows(on Incline)
    50x12
    55x12
    60x12
    65x12
    Mini Band Pull-Aparts
    100 reps

    Axel Bar Preacher Curls
    40x3x15
    Overhead Triceps-Bar Extensions
    55x3x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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