My Bench Press log

[golli1982]

Friday 9/2/22 Declines

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15
Pulldowns: 2 sets of 12

Decline Press(pinky just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
195x6
200x6
180x8

Flat DB Flyes
30x3x12

Seated Cable Rows
2 warm up sets
100x3x8
Nautilus Machine Pulldowns
140x8
160x8
180x8

Side DB Raises
25x3x8
Reverse Rear Delt Pec-Dec Flyes
100x15
110x15

Hammer Curls
25x3x12

Seated Hammer Machine Shrugs
105x3x20

[golli1982]

Tuesday 9/6/22 Bench

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15
Pulldowns: 2 sets of 12

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1 Slingshot
275x1
305x1 added F8 shirt(planned opener)
335x1 planned 2nd attempt

Raw Bench Press
195x2, 3 sets

Medium-Incline DB Press
55x8
60x8
70x7

Wide-Grip Machine Rows
105x8
120x8
135x8
Wide-Grip Pulldowns
100x8
125x8
150x8

Side DB Raises
20x2x8
25x8
Front DB Raises
12x2x15

Hammer Curls
22x12
25x12
27x12

Seated Hammer Machine Shrugs
115x3x20

[golli1982]

Wednesday 9/7/22 Deadlifts

Seated Deadlifts
95x5, 2 sets
135x5, 2 sets
155x3
175x2
195x1
215x missed
135x5, 2 sets

Face Pulls(on dual cables)
40x15
50x15
60x15

Assisted Leg Press
3 sets of 10
Unilateral-Leg Press
5 sets of 10

[golli1982]

Friday 9/9/22 Declines

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15

Decline Press((pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
195x6
210x3
215x3
175x8

That was it, nerve pain was setting in and also my stomach was hurting

[golli1982]

Monday 9/12/22 Bench

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15
Pulldowns: 2 sets of 12

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1 added slingshot
245x1
275x1
305x1 Shirt(planned opener)

[golli1982]

Thursday 9/15/22 Declines(deload)

Decline Press
45x12, 2 sets
95x8
115x5
135x1
155x6, 2 sets
135x8

Flat DB Flyes
20x3x12

[golli1982]

Competed at the 365Strong powerlifting Fed Charlotte Strength Fest this weekend in Charlotte, NC. Competed in the paralifter division in the 242’s. Got my opener 304.2lbs, got my 2nd 341.7lbs, & I missed my 3rd with 363. Placed 1st in my division. Got videos on my Facebook and Instagram pages

[golli1982]

Monday 9/19/22 Bench

Bench Press
45x12, 2 sets
95x8
115x5
135x3
185x1
200x2, 3 sets

Medium-Incline DB Press
55x8
65x8
75x8(last 3 reps spotted)

Side DB Raises
17x8
20x8
22x8
Front DB Raises
10x2x15

Ez-Bar Skullcrushers
60x12
70x2x12

[golli1982]

Monday 2/27/23 Bench(WK 3)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x1
245x1 Slingshot
275x1 F8 Widowmaker
315x1
365x1 added bench shirt
405x1, 1 board
420x1, to chest
455x3, 3 board, PR triple!!
475x1, 2 board, PR!!

Bench Press w/Widowmaker
275x3
285x3
295x3

That was it. Hit some PR’s today, very good session! Didn’t do any assistance work because I was pretty zapped after bench work.

[golli1982]

Wednesday 3/1/23 Accessory(WK 3)

Straight-Arm Pulldowns
40x15
50x15
60x15
70x15
Face Pulls
40x15
50x15
60x15
70x15
Wide-Grip Pulldowns
60x15
75x15
90x15
110x15

DB Scapular Shrugs(on Incline)
40x3x12
4-Way Neck Machine
20x2x15(all 4 sides)

Weighted Cable Crunches
90x20
100x20
110x20
120x20
130x20

[JhanDiana]

Weight Set x Reps
1 20 kg (empty bar) 3 x 10
2 25 kg 3 x 10
3 27.5 kg 3 x 10
4 30 kg 3 x 10
5 32.5 kg 3 x 8
6 35 kg 3 x 8
7 37.5 kg 3 x 5
8 40 kg 3 x 5

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