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  1. #1
    Registered User golli1982's Avatar
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    Bench Specialist log

    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
    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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    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
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  3. #3
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  4. #4
    Registered User golli1982's Avatar
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    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
    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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    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
    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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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  7. #7
    Registered User IronKrazy's Avatar
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    Location: United States
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    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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  8. #8
    Time is Muscle ECGordyn's Avatar
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    Just saw this. In too. Best bench was 302 x 1 in December 2020. Going for 330+ this year. Good luck both.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  9. #9
    Registered User IronKrazy's Avatar
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    Originally Posted by ECGordyn View Post
    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.
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  10. #10
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  11. #11
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  12. #12
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  13. #13
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  14. #14
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  15. #15
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  16. #16
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  17. #17
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  18. #18
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  19. #19
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  20. #20
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  21. #21
    Registered User golli1982's Avatar
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    Posts: 257
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    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  22. #22
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 257
    Rep Power: 987
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  23. #23
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 257
    Rep Power: 987
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  24. #24
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 257
    Rep Power: 987
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  25. #25
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 257
    Rep Power: 987
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  26. #26
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 257
    Rep Power: 987
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  27. #27
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 257
    Rep Power: 987
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  28. #28
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 257
    Rep Power: 987
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    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
    Last edited by golli1982; 07-23-2021 at 07:39 PM.
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  29. #29
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 257
    Rep Power: 987
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

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