Bench Specialist log

[golli1982]

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

[golli1982]

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!!

[golli1982]

Friday 6/4/21 Accessory

Seated Cable Rows
70x15
90x15
110x15
130x10
150x8
110x12
90x12
70x15
Wide-Grip Pulldowns
70x12
90x12
100x12
110x12

Neck Harness
20x2x20(front & back)

Hammer Curls
25x3x15

[golli1982]

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 set

[golli1982]

Tuesday 6/8/21 Accessory

Chest-Supported DB Rows(on Incline)
50x12
60x12
70x10
80x10
Wide-Grip Pulldowns
90x12
100x12
110x12
Seated DB Shrugs
50x3x12

Ez-Bar Preacher Curls(close-grip)
70x3x12

Abs

[golli1982]

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
3x15

[IronKrazy]

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.

[ECGordyn]

Just saw this. In too. Best bench was 302 x 1 in December 2020. Going for 330+ this year. Good luck both.

[IronKrazy]

Just saw this. In too. Best bench was 302 x 1 in December 2020. Going for 330+ this year. Good luck both.

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.

[golli1982]

Thanks guys!! Good luck to y’all on the bench gains! I was a full meet lifter before I got hurt last year. At least I can focus on the bench and upper body still

[golli1982]

Friday 6/11/21 Accessory

Seated Cable Rows
90x15
110x15
130x8
70x3x20
Wide-Grip Pulldowns
70x15
80x15
90x15
110x11 burnt

Neck Harness
25x2x20(back & front)

Seated Hammer Curls
35x4x12

Abs

All cable movements were plate loaded

[golli1982]

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 future

[golli1982]

Tuesday 6/15/21 Accessory

Pin-Suspended SSB Good Mornings
45x12
65x12
85x12
105x6
45x10
Chest-Supported DB Rows(on Incline)
60x4x10
V-Bar Pulldowns
90x12
100x12
110x8

Seated DB Shrugs
50x12
70x2x12

Swiss-Bar Preacher Curls
45x12
55x12
65x12
75x6

Abs

[golli1982]

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 today

[golli1982]

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 100reps

[golli1982]

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 15

[golli1982]

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 lol

[golli1982]

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 triceps

[golli1982]

Monday 7/5/21 Bench

Rotator Cuffs

Swiss-Bar Bench Press(wide-grip)
45x12, 3 sets
95x8
115x5
125x3
135x1
150x6
155x6
160x6
135x8

Dips
BWx3x10

Seated Side DB Raises
8x3x20
Face Pulls
50x3x15

Overhead Swiss-Bar Triceps Extensions
45x15
55x15
65x15

[golli1982]

Tuesday 7/6/21 Accessory

Pin-Suspended SSB Good Mornings
45x5, 2 sets
65x5
95x5
105x5
135x5
115x6, 2 sets

Seated DB Deadlifts
40x2x5

Medium-Grip Pulldowns
60x12
80x12
100x12
120x8

Seated Hammer Curls
25x2x15

[golli1982]

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: 30mins

[golli1982]

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: 30mins

[golli1982]

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 failure

[golli1982]

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 reps

[golli1982]

No training today, it’s been raining and thunderstorms. And it has flared up some bad nerve pain in my legs. Usually if I try to lift when I’m having pain like this it just makes it alot worse

[golli1982]

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)
35x3x20

[golli1982]

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: 30mins

[golli1982]

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 bench

[golli1982]

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 loaded

[golli1982]

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 me