My Bench Press log

[Mortar34]

Monday 3/14/22 Bench(WK 1)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
Added Slingshot
245x1
265x1
Added 1ply F8 Forrell shirt
275x3
295x3
315x3
335x1
355x missed
315x2
Added 3 board
335x1
355x1

Rack Lockouts
225x2x2
Incline Swiss Bar Press
135x6
135x6 stopped there because right shoulder started hurting

Side/Front Shoulder Raises
12x3x12(each)

Overhead Triceps Exts(w/triceps bar)
55x3x10

Nice volume. Looks like you're in a wheelchair? Do you have any issues with leg drive or staying tight on the bench?

[golli1982]

Nice volume. Looks like you're in a wheelchair? Do you have any issues with leg drive or staying tight on the bench?

Yeah I’m in a wheelchair. I’m paralyzed from the waist down, so I don’t have any leg drive. I use a velcro strap around me and the bench to keep me stable, and I also do a lot of upper back work

[Mortar34]

Yeah I’m in a wheelchair. I’m paralyzed from the waist down, so I don’t have any leg drive. I use a velcro strap around me and the bench to keep me stable, and I also do a lot of upper back work

Damn..It's basically an entirely different exercise for you and me. Mad respect, I'm in.

[golli1982]

Damn..It's basically an entirely different exercise for you and me. Mad respect, I'm in.

Thanks man!! Yeah it’s a totally different exercise lol.

[golli1982]

Monday 3/28/22 Bench(WK 3)

Warm-Up
Shoulder Horn: 2x15
Side Rotators: 2x15
Side Raises: 2x12
Hammer Curls: 2x15
Pulldowns: 2x12
Stiff-Arm Pulldowns: 2x12
Rope Triceps Pushdowns: 2x15

Bench Press
45x12
95x8
135x5
185x3
225x2
245x2 added Slingshot
275x1
Added Rage X shirt
315x3, 3 board
335x3, 2 board
350x1, 1 board, didn’t touch
350x1, 1 board, close to touching
350x2x2, 2 board

Rack Lockouts
225x3
245x2
Decline Press(por grip)
185x6
205x4, hit rack
185x6

Medium-Grip Pulldowns
90x12
100x12
110x12

Hammer Curls
20x3x12

[golli1982]

Wednesday 3/30/22 Accessory

Seated Trap-Bar Deadlifts
145x5
165x5
185x5
225x2
165x5, 5 sets

Stiff-Arm Pulldowns(wide-grip)
30x15
40x15
50x15
60x15
Stiff-Arm Pulldowns(close-grip)
30x15
40x15
50x15
Seated Cable Rows
90x15
100x15
110x8
120x6

Abs

[golli1982]

Friday 4/1/22 Bench(WK 3)

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
185x6, last 2 reps paused
190x6, last 2 reps paused
165x8, last 2 reps paused

Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5, 3 sets

Side DB Raises
15x3x12
Front DB Raises
12x3x12

Face Pulls
30x20
40x20
50x50
Mini Band Pull-Aparts
4 sets of 25 reps

[golli1982]

Sunday 4/3/22 Legs(WK 4)

Assisted Leg Extensions
3 sets of 10 reps

Assisted Leg Curls
3 sets of 10 reps

Assisted 1-Legged Leg Press
4 sets of 10 reps

Abs

[golli1982]

Monday 4/4/22 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x2 added slingshot
275x1
Added Rage X shirt
315x3 added 2 board, couldn’t touch
335x3, 2 board still couldn’t touch
350x1, 2 board, barely touch
Took off Rage X and put on my F8 Forrell shirt
315x3, to the chest
335x1

Incline BB Press
115x10
125x10
135x10

Rope Triceps Pushdowns/ Hammer Curls
25x3x15/22x3x12

My Rage X wis entirely to small. Gonna just work in the F8 shirt for awhile and see what I can do with it. Next week is going to be a deload week

[golli1982]

Thursday 4/7/22 Deadlifts

Seated Deadlifts
95x5, 2 sets
115x5
125x5
135x5
155x5
175x5
195x5
215x2
230x missed
155x5, 3 sets

Chest-Supported DB Rows
50x10
60x10
70x10
80x10
Wide-Grip Pulldowns
90x12
100x12
110x10

Seated DB Shrugs
50x3x12

[golli1982]

Monday 4/11/22 Bench(WK 1)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
170x5, last rep paused
180x5, last rep paused
190x5, last rep paused
200x5, last rep paused
210x3
Added 3 board(por grip)
210x3x3

Decline Press(por grip)
185x5, 2 sets

Rope Triceps Pushdowns
3 sets of 20 reps

Incline DB Flyes
3 sets of 20 reps

JM Triceps Press
95x10
105x10, 2 sets

[PhDPepper1111]

Love the consistency!
I like the last rep paused/slow - that time under tension stuff is great!

[golli1982]

Love the consistency!
I like the last rep paused/slow - that time under tension stuff is great!

Thanks bud, I’m trying to keep at it

[golli1982]

Tuesday 4/12/22 Deadlifts(WK 1)

Seated Trap-Bar Deadlifts
145x5
165x5
185x5
195x5
205x3
215x2
185x5
165x5, 3 sets

Seated Trap-Bar Shrugs
125x12
135x12
145x12

V-Bar Pulldowns
50x12
70x12
90x12, 2 sets
70x12
50x15, 2 sets

That was it. I stopped there because my nerve pain started hitting me pretty hard

[golli1982]

Monday 4/25/22 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
180x3, 4 sets

Rack Lockouts
190x2x5
Incline Barbell Press
115x8
125x8
135x8

Wide-Grip Pulldowns
70x15
80x15
90x15
100x15

Hammer Curls
20x3x15

Wednesday 4/27/22 Speed Bench

Rotator Cuffs

Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5 added bands
95x3x 9 sets
Used 3 different grips(comp, por, close grips)

Flat DB Press
55x20
60x12

Chest-Supported DB Rows
60x4x12
Rear DB Raises
17x3x15

Ez-Bar Preacher Curls
60x4x15(2 sets wide, 2 sets close)

Friday 4/29/22 Close-Grip Bench

Rotator Cuffs

Close-Grip Bench Press(finger length from smooth)
45x12
95x8
115x5
135x3
155x1
175x6, last 2 reps paused
180x6, last 2 reps paused
155x8, last 2 reps paused

Seated Overhead Shoulder Press
45x5
95x5
105x3x10

Seated Cable Rows
70x15
80x15
90x15
100x15
70x2x15
Rear Delt Pulldowns
70x3x15

One-Arm DB Preacher Curls
15x3x15

[golli1982]

Monday 5/2/22 Bench(WK 3)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
190x2, 3 sets

Rack Lockouts
205x3, 2 sets
Incline DB Press
50x15
55x10
60x8

Wide-Grip Pulldowns
90x3x15

Hammer Curls
20x3x15

[golli1982]

Wednesday 5/4/22 Speed Bench(WK 3)

Rotator Cuffs

Speed Bench Press
45x12, 2 sets
95x8
115x3x3
120x3x3
125x3x3
Used 3 different grips(comp, por, thumb from smooth)
No bands this week

Flat DB Press
50x2x20

Chest-Supported DB Rows(on Incline)
50x12
60x12
70x7
Rear Delt DB Raises(on Incline)
20x3x15

Hammer Preacher Curls(w/triceps bar)
45x15
55x15
65x8

[golli1982]

Friday 6/6/22 Close-Grip Bench(WK 3)

Rotator Cuffs

Close-Grip Bench Press(finger right at smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
180x6, last 2 reps paused
185x6, last 2 reps paused
160x8, last 2 reps paused

Seated Overhead Shoulder Press
45x5
95x5
115x5
135x2
145x1
155x1

Seated Cable Rows
90x10
100x10
110x8
70x2x15
Rear Delt Pulldowns
70x3x15

[golli1982]

Monday 5/9/22 Bench(WK 4)

Bench Press
45x12, 2 sets
95x8
135x5
155x3
185x1
205x2, 3 sets(paused)
Added 3 board
215x3, 2 sets

That was it, no assistance work today

[golli1982]

Wednesday 5/11/22 Speed Bench(WK 4)

Rotator Cuffs

Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5, 2 sets added bands here
95x3
115x3x3
120x3x3
125x3x3
Used 3 different grips(comp, thumb from smooth, index right at smooth)

Medium-Grip Pulldowns
70x15
80x15
90x15
Face Pulls
50x3x15

Axel Bar Preacher Curls
40x3x15

Hand/leg bike: 30mins

[golli1982]

Monday 5/16/22 Bench(WK 5)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
155x3
185x1
215x1, 2 sets(paused)

Rack Lockouts
230x2
230x1
Incline Barbell Press
115x10
125x10
135x10

Wide-Grip Pulldowns
70x12
80x12
90x12

Seated Ez-Bar Curls/Rope Triceps Pushdowns
55x3x15/20x3x20

[golli1982]

Wednesday 5/18/22 Accessory(WK 5)

Seated Deadlifts
95x5, 2 set
115x5, 2 sets
135x3x3

Seated SSB Suspended Good Mornings
45x5
65x5, 3 sets

Rope Pulldowns
70x3x15

That was it

[golli1982]

Monday 5/23/22 Bench

Bench Press
45x12, 2 sets
95x8
135x5
155x3
185x1
230x1 paused

Close-Grip Rack Lockouts(thumb from smooth)
185x5
195x5
205x2
Flat DB Press
50x20
60x2x10

2-Way Shoulder Raises(side/front)
12x3x12

Skullcrushers(w/triceps bar)
75x3x10
One-Arm DB Triceps Extensions
12x3x12

[golli1982]

Wednesday 5/25/22 Accessory(WK 6)

Seated Deadlifts
95x5, 2 sets
115x5, 2 sets
135x5
155x1
185x1
205x1, 3 sets
155x5, 3 sets

Wide-Grip Pulldowns
85x4x15
Chest-Supported DB Rows
50x4x10
Mini Band Pull-Aparts
100 reps

Ez-Bar Preacher Curls
70x3x10

[golli1982]

Monday 6/20/22 Bench(WK 2)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x1, added Slingshot
245x1
275x1, added Inzer Denim, didn’t touch
295x3, added 3 board
295x2
295x3
295x2x2, 2 board

4 Board Press
225x3, 3 sets
5 Board Press
225x2, 2 sets

Seated Overhead Triceps Exts(w/triceps bar)
55x3x15

Wide-Grip Pulldowns
90x12
100x12
110x12

Hammer Curls
30x2x8

[golli1982]

Wednesday 6/22/22 Speed Bench(WK 2)

Rotator Cuffs

Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5 added bands
95x3
105x3, 9 sets
Used 3 different grips por, thumb from smooth, & index on smooth

Flat DB Press
50x20
60x18

Machine Rows
75x15
90x15
105x15
Pulldowns
100x12
115x12
130x12
Rear Delts on cables
20x3x15

Triceps Pushdowns/Hammer Curls
80x3x20/25x3x12

That was it, went to the gym today and used different exercises that I haven’t done in awhile

[golli1982]

Friday 6/24/22 Declines(WK 2)

Rotator Cuffs

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
135x5
185x3
205x6
210x6
185x8, last 2 reps paused

Seated Overhead Shoulder Press(off pins)
45x5
95x5
115x5
135x5

Seated Cable Rows
70x15
80x15
90x15
100x12
Face Pulls
20x20
30x20
40x20

One-Arm DB Preacher Curls
30x3x12

Gonna hit declines on Friday’s now. My bench was at its strongest when I was hitting a lot of close-grip declines

[golli1982]

Thursday 6/31/22 Declines

Rotator Cuffs
Side DB Raises
Hammer Curls

Decline Press(pinky’s just inside rings)
45x12, 2 sets
95x8
135x5
155x3
185x1
210x6
215x5
190x8

That was it. Had bad heartburn and it had me feeling nauseous

[golli1982]

Friday 7/1/22 Deadlifts

Seated Deadlifts
95x5
115x3
145x1, 8 sets(1min rest)

Trap-Bar Deadlifts
107x3x3

Trap-Bar Shrugs
77x3x20
Face Pulls
20x15
30x15
40x15

Assisted Leg Press
3 sets of 10 reps

Assisted Leg Curls/Leg Exts
3 sets of 10 reps(each)

[golli1982]

Monday 7/4/22 Bench(WK 1)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
115x5
145x3, 9 sets(paused)

Flat DB Press
55x3x8

That was it, it was hot AF today!! It was light weight but the volume wiped me out!!