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Thread: Bench Only Log

  1. #1
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    Bench Only Log

    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  2. #2
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    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
    15x15/45x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  3. #3
    Registered User golli1982's Avatar
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    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
    20x3x20
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  4. #4
    Registered User golli1982's Avatar
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    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
    25x3x12/12x3x12
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  5. #5
    Registered User golli1982's Avatar
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    Haven’t been able to get to the gym this week. I’ve had some kind of intestinal infection and diarrhea
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  6. #6
    Registered User golli1982's Avatar
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    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
    25x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  7. #7
    Registered User golli1982's Avatar
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    Wednesday 8/5/20 Accessory

    Machine Rows
    65x2x12
    80x12
    95x12
    110x8
    V-Bar Pulldowns
    60x12
    70x12
    80x12
    90x12

    Seated Shrug Machine
    70x3x12

    Hammer Curls
    15x12
    17x12
    20x13

    That was it. Had to make it a quick one
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  8. #8
    Registered User golli1982's Avatar
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    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 family
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  9. #9
    Registered User golli1982's Avatar
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    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: 12mins
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  10. #10
    Registered User golli1982's Avatar
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    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 mins
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

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