Bench
bar x 10 x 3
95 x 10 x 2
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 11 pause on last rep
This was a little bit different. I was using the terrible staff gym at work and I was primarily teaching a couple of the guys how to bench. I spent a lot of time demonstrating how to set up on bench to demonstrate what I was saying. I initially did 10 reps and a pause on the last set then I wanted to do two more reps. Once I started the next rep, I decided to cut it off there. The bar there is bent slightly, so it feels very unstable in the hands.
They got an education and you asserted your dominance with 315x11. Benching and deads with a bent bar sucks.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Warm up
stretching
shoulder circles
cable press downs 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
320 x 14 pause on last rep
250 x 10 pause on last rep
Warm up
stretching
shoulder circles
cable press downs 10 x 8
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 10 pause on last rep
275 x 10 pause on last rep
320 x 10 pause on last rep
250 x 10 pause on last rep
Barbell Rows
135 x 10 x 5
Holy shit, turning 40 seems to have hit me hard. I keep feeling more and more out of condition and I don't know why. I just feel like I'm fatiguing way too fast on what should be a fairly routine workout.
Warm up
stretching
shoulder circles
cable press downs 10 x 6
camber bar curls 70 x 10 x 5
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
320 x 12 pause on last rep
250 x 15 pause on last rep
Better than last week. Probably had 1 or 2 more for 320, but took the win.
Warm up
stretching
shoulder circles
cable press downs 10 x 4
camber bar curls 70 x 10 x 4
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 12 pause on last rep
250 x 25 pause on last rep
Finally a better day. Left a little bit in the tank for sure, but satisfied that it went better than it had. Probably from sleeping so much after killing myself at work this week.
Warm up
stretching
shoulder circles
cable press downs 10 x 4
camber bar curls 70 x 10 x 4
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 14 pause on last rep
250 x 10 pause on last rep
Another hard week at work. The 14 reps was pretty close to failure. Not sure if a 15th and a pause would have made it. My back does hurt a lot from yesterday because I'm old.
Warm up
stretching
shoulder circles
cable press downs 10 x 4
camber bar curls 70 x 10 x 4
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 15 pause on last rep
250 x 20 pause on last rep
Despite lack of sleep, this one went pretty well. I wasn't sure where I was gonna go with this one since my left shoulder was hurting from the start.
Warm up
stretching
shoulder circles
cable press downs 10 x 4
camber bar curls 70 x 10 x 4
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 15 pause on last rep
250 x 20 pause on last rep
Despite lack of sleep, this one went pretty well. I wasn't sure where I was gonna go with this one since my left shoulder was hurting from the start.
Never say never. Last time I made a serious attempt to get my bench back up there was at the end of 2016 and I got back to 475 before I burned myself out and lost interest.
I would definitely need to completely overhaul the way I'm training now.
Never say never. Last time I made a serious attempt to get my bench back up there was at the end of 2016 and I got back to 475 before I burned myself out and lost interest.
I would definitely need to completely overhaul the way I'm training now.
Warm up
stretching
shoulder circles
cable press downs 10 x 4
camber bar curls 70 x 10 x 4
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 15 pause on last rep
250 x 20 pause on last rep
Got through this one again. Still a bit fatigued, but made it through well enough. I will say that my left elbow was feeling a bit crunchy during the camber bar curls.
Warm up
stretching
shoulder circles
cable press downs 10 x 4
camber bar curls 70 x 10 x 4
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 15 pause on last rep
250 x 20 pause on last rep
I went out and ran the track for the first time in a long time.
17:28 for first mile walking
13:45 second mile run/walk
17:30 third mile walking
Second mile break down is:
3:26/3:28/3:27/3:24
I've never been good at running and never will be. If my problem is purely fitness, then I would expect my times to slow down as I go.
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 15 pause on last rep
225 x 20 pause on last rep
Worked out on a wibbly wobbly bench that I really don't like how much it moves.
Originally Posted by BigChrisF
Reply With Quote
