Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
325 x 10 pause on last rep
High Cable Rows
100 lbs x 10 x 3
superset with
band rear delt fly
mini x 10 x 3
I looked back in my log and it has been since September 9th since I have last squatted anything. I had this delusion of working up a bit, but my abductors and hamstrings were not ready for this. Form felt spot on, though. My legs are gonna regret those in the work week to come.
It's okay to hit other movements besides the Bench Press ya know =)
Your lower back and lower abs are going to see super sore using that bar!
Lower back and abs did fine with that weight. It was my legs that were very unhappy for the next couple days.
Warm up
stretching
shoulder circles
Camber bar curls
70 x 10 x 3
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
325 x 5 pause on last rep
365 x 5 pause on last rep
410 x 2
250 x 10 pause on last rep
High Cable Rows
145 lbs x 10 x 3
superset with
band rear delt fly
mini x 10 x 3
My knees aren't hurting me, but they are making a disconcerting grinding/crackling sound when I'm squatting. I'm wearing my knee sleeves. I'm not sure what to do about that. The 145 lbs on the cable rows is really close to lifting me up rather than moving the weight.
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
320 x 5 pause on last rep
365 x 5 pause on last rep
410 x 3
250 x 10 pause on last rep
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
320 x 5 pause on last rep
365 x 5 pause on last rep
320 x 10 pause on last rep
250 x 10 pause on last rep
High Cable Rows
125 lbs x 10 x 5
band rear delt fly
mini x 10 x 5
I was planning on heavier today, but 365 felt bad, so I went down.
It’s been a few years since I could hit 365x5 on the bench. Feeling jealous
What's really sad is that I am probably in the ball park of benching 365 for 10 right now, but likely couldn't deadlift it and definitely couldn't squat it.
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5 pause on last rep
315 x 10 pause on last rep
I benched over at a friend's house tonight. He has this lightweight adjustable bench in a squat rack, and this thing felt bad to bench off of. Once the weight started increasing, I could feel the thing flexing and shifting around under me as I was pressing. I decided to not go any heavier for fear that it may break under me. Good work in stability, I suppose...
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5 pause on last rep
315 x 10 pause on last rep
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5 pause on last rep
410 x 3
340 x 5 pause on last rep
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
320 x 5 pause on last rep
365 x 5 pause on last rep
340 x 10 pause on last rep