405 raw bench quest

[moparguy55]

Squats
Bar
135x5
185x5
205x5
225x5
255x5

Another squat another 10lbs added.one day back to 3 pmate squat haha

[moparguy55]

1st day back on the bench.
Heavy paused

Bar
95x12
135x8
185x5
225x5
255x1
290x5
290x5
290x5
290x5

Nice and easy.


Close grip pushups off the bar in the rack

3x30 reps

[moparguy55]

Bb row
Bar
135x12
185x12
205x10
225x10
230x8

Trap shrugs

230 x 3 x 10

Bicep curl 5 sec negatives

45x12
65x10
75x8
85x 6



.

[moparguy55]

Speed bench
T n g mostly some pauses added in and a couole sets were larsen feet up.

Bar
95x12
135x8
185x5
235x8
235x8
235x8
235x8
235x8 cg feet up

Bunch of tricep and bicep work.

[moparguy55]

Squats

Bar
135x5
195x5
215x5
235x5
265x5

Added another 10lbs to top set slowly chipping away at it.

[moparguy55]

Christmas eve bench
Bar
95x12
135x8
185x5
225x5
265x1
300x5 paused
300x5 last rep paused
300x5 last rep paused
300x5 paused
280x8 close grip mix of paused and touch and go

150 reps of various tricep work after

Tris are cooked and bench is feeling strong. Already 15lbs over my top weight of 5s from last training cycle.

Merry christmas all.

[moparguy55]

Between the wider grip last squat and my last bench both outer pecs been f'ed for a week. Didnt do any training.


First time doing seated military press since 2015.
Got an adjustable bench to slide in my rack.

Bar
95x12
115x3
135x5
155x5
175x5
190x5
205x5

Went pretty easy. The ohp walking it out of the rack once getting heavy hurts the shoulder.plus i have to use my close grip bench width. Seated i use the same grip as bench. Curious to see what this cycle of just seated brings.

Flat bench
95x10
135x8 kind of felt it in right outter pec
185x10 still felt it
205x10 still there
225x10 this felt decent

I stopped the pressing there.Give pec another 7 days.

45lbs plate behind head tricep ext

1x20
1x20

Laying down db skull crusher.
30x12
30x12
30x12

Cg pushups off bar
2x30

Db hammers
30x12
30x12

Alt curls
30x10
30x8
30x6

Pretty good arm session and military.

[moparguy55]

Pull ups with band

4 sets of 10

Db hammer curls
30 x 15
30 x 15

Alt db curls
30x12
30x12

[moparguy55]

Heavy bench

Sluggish havent trained much since before xmas

Bar
95x12
135x8
185x5
225x5
265x1
305x5 paused
305x5 last rep paused
305x5 last rep paused
305x5 last rep paused
325x5 off 2 board bench block
295x4 close grip tank was empty

Db skull crusher
30x12
30x12
30x12

Cg push ups off bar
2x30

[Cellardweller]

How’s the pec? Rolling with a softball against the wall has saved me so many times with pec pain

[moparguy55]

How’s the pec? Rolling with a softball against the wall has saved me so many times with pec pain

On the off time over the holidays i was rolling on a lacross ball.

Knock on wood both were good. I think its the speed days that does it. Trying to blast off chest probably roll shoulders ahead or something. Going to tone the speed down treat the 2nd bench day as more a light volume day. Going to add military press on this day too.that way only working shoulders 2 times every 10-12 days.

Ive started taking creatine again. Thr heavier weigh leaves me sore.

[moparguy55]

Squats at -18C in garage tonight lol

Bar
135x5
195x5
215x5
235x5
275x5

Top set was dirty. Almost bailed after thr 3rd rep. Dug deep lol
Punishment for 20 days no squat. Added 10lbs but the 10lbs a session may stop here will see next time.Ideally 12ish days seems to do it for me.

One of the biggest changes i have done since starting back is not following a calendar to train. I give it x days between lifts. Bench i try to bench every 5-6 days.Plan my shoulder and back days around this. Basically if i feel sore i give it an extra day.i can recall in the past just being sore all the time and going with it.

[moparguy55]

Lighter volume bench & shoulders
Trying to get good speed but not go crazy and strain a oec again.

Bar
95x12
135x8
185x5
225x10
235x10
245x10

Seated military press
Bar
95x10
135x8
155x3
185x5
205x5

Laying db skull crushers
35x12
35x12

Plate raise
45x10

Lateral shoulder raises
15x12
15x12

Rd flys on thr incline Bench
15x12
15x12

Couple sets of tricep band extensions

[Cellardweller]

One of the biggest changes i have done since starting back is not following a calendar to train. I give it x days between lifts. Bench i try to bench every 5-6 days.Plan my shoulder and back days around this. Basically if i feel sore i give it an extra day.i can recall in the past just being sore all the time and going with it.

I work 3 12hour shifts per week and have a certain pattern that repeats every 2 weeks. I would totally schedule my 4 free days in my log book ahead of time for bench, squat, OHP then deads. I knew how many rest days I had between upper and lower body days. Now I’m more fluid and I’ll flip days to better accommodate things. There’s other factors besides work schedules at play too. I’m happier and feel better. This is the way.

[Altered Beast]

The doorway stretch and hitting the pecs with a lacrosse ball have worked absolute wonders for me! Gotta also stretch the back (plenty of yoga stretches and or band stretches you can perform) and stretch/lacrosse ball the shoulders too to help keep the pecs loose.

[moparguy55]

The doorway stretch and hitting the pecs with a lacrosse ball have worked absolute wonders for me! Gotta also stretch the back (plenty of yoga stretches and or band stretches you can perform) and stretch/lacrosse ball the shoulders too to help keep the pecs loose.

I need to start working shoulder mobility again and routime lacrosse ball work.I feel as i have put on some mass im getting tighter and less flexible.

[moparguy55]

I work 3 12hour shifts per week and have a certain pattern that repeats every 2 weeks. I would totally schedule my 4 free days in my log book ahead of time for bench, squat, OHP then deads. I knew how many rest days I had between upper and lower body days. Now I’m more fluid and I’ll flip days to better accommodate things. There’s other factors besides work schedules at play too. I’m happier and feel better. This is the way.

Im at the point i have accepted recovering is as big of a part as training to stay healthy and make gains.

[Cellardweller]

The doorway stretch and hitting the pecs with a lacrosse ball have worked absolute wonders for me! Gotta also stretch the back (plenty of yoga stretches and or band stretches you can perform) and stretch/lacrosse ball the shoulders too to help keep the pecs loose.

This. Tight lats can eff up your bench. They will kill shoulder mobility and cause pec issues. I like the doorway stretch and I like to put my arms straight up in the shower and try to put my palms on the ceiling. The shower ceiling is lower than the bathroom ceiling so it’s easy to touch with my fingers. A little effort and I can get my palms up there and it stretches good. I’m weird, I know.

[moparguy55]

Heavy bench night.into the 4 rep scheme.

Bar
95x12
135x8
185x5
225x5 knew was gonna be a good day as it felt like 135
275x1
305x1
315x4 paused
315x4 last rep paused
330x4 off 2 board
315x7 this ties my most reps with 315. However before i was pretty much fresh
275x5 cg paused with feet up

Db skull crusher
35x12
35x12

Cg Push ups off the bar
2 sets of 30

1 set band overhead ext to failure

Done

[moparguy55]

Double post