Friday – Push Workout

Thursday – Pull

  • RDL (w/o belt, w/ straps)
    • 330 lbs x 3 reps
    • 380 lbs x 3 reps
  • Barbell Row
    • 205 lbs x 12 reps (w/o straps)
    • 300 lbs x 12 reps (w/ straps)
  • Barbell Cheat Curl
    • 135 lbs x 7 reps
    • 155 lbs x 3 reps
    • 190 lbs x Failed*

Comments:

* I was a little tired today so I shortened the length of my workout which allowed me a chance to try a barbell cheat curl. My 190 lbs failed attempt is not a total failure. I could only bring the weight about half way up and made two attempts. I felt a huge burn in my biceps after setting the weight down. Sure I am using my legs and back to help me drive the weight up but my biceps still take an ass kicking just the same. All I know is that curling 135 lbs is now a joke to me and I do believe that once I can cheat curl 225 lbs my arms for sure will be bigger.

I have also noticed that I can develop pulling strength much faster than pushing strength for some reason. So instead of worrying about the bench press and overhead press I am going to focus on pulling power. My short term goal is to barbell row and RDL over 400 lbs for sets and reps.

Wednesday – Push

Comments:

* My left shoulder feels much better then it did a week ago and think I should be able to start doing some full range movements soon. However, I have noticed that I have gained a considerable amount of strength doing partial rep training to the point where adding 5 lbs to my standing half press seems to be much easier then trying to add 5 lbs to my bench press. As a result I think I am going to stick with this program for awhile and continue to increase the weight.

Tuesday – Pull

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 3 reps
    • 375 lbs x 3 reps
  • Barbell Row
    • 205 lbs x 12 reps (w/o straps)
    • 295 lbs x 12 reps (w/ straps)
  • Deadlift Lockout (w/o belt, w/straps)
    • 485 lbs x 1 rep
    • 540 lbs x 1 rep
  • Snatch Deadlift (w/o belt)
    • 240 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 25 lbs x 7 reps
    • 40 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 15 reps
  • Bent Over Dumbbell Lateral Raises
    • 30 lbs x 12 reps
    • 35 lbs x 7 reps
  • Dumbbell Hammer Curl
    • 60 lbs x 7 reps
    • 70 lbs x 5 reps
  • Dumbbell Concentration Curl
    • 60 lbs x 7 reps
    • 70 lbs x 3 reps
  • Reverse Barbell Curl
    • 60 lbs x 12 reps
  • Barbell Wrist Curl
    • 140 lbs x 12 reps

Double Bodyweight Bench Press

If the bench press a regular exercise for you then it is important to know what is considered a strong bench press. I used to think that being able to do a 500 lbs raw or unequipped bench press was a realistic goal for anyone if they were willing to work hard enough.

Although this may be true, the challenge of a double bodyweight bench press is like climbing Mount Everest – seldom have succeeded in this endeavour. Some attempting to climb Everest have died. Some attempting to bench press 500 lbs have torn a pec and never recovered.

In fact, there are only a few people that can bench press over 500 lbs.  It is usually powerlifters that are over 300 lbs bodyweight – which makes it less than double bodyweight. If you don’t believe me, you can do the math based on the IPF World Men’s Classic Powerlifting results. These are the world’s best powerlifters and only less than half of them can bench press double bodyweight.

This means that in order to bench press over 500 lbs, chances are you are an elite world class powerlifter weighing over 250 lbs minimum. It takes a lot of strength, but also a lot of size to move this kind of weight. People tend to take this for granted.

So the next time you hear someone tell you they can bench twice their bodyweight don’t believe them unless you know they are actually a world class powerlifter. Knowing that less than half of the world’s best powerlifters can bench press double their bodyweight unequipped makes evident how great of an achievement it is – it is like climbing Mount Everest.

Monday – Push

Comments:

* I am doing a combination of partial reps due to a shoulder injury. However, my shoulder has recovered quickly so I think I might be able to start doing some full range movements and some more dumbbell work for the chest and shoulders in the future.

Sunday – Pull

  • RDL (w/o belt, w/ straps)
    • 275 lbs x 3 reps (2 second pause below knee)
    • 325 lbs x 3 reps (1 second pause below knee)
    • 370 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 290 lbs x 12 reps
  • Deadlift Lockout (w/o belt, w/o straps)
    • 485 lbs x 1 rep
    • 535 lbs x 1 rep
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Snatch Deadlift (w/o belt)
    • 235 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 12 reps
  • Dumbbell Shrugs (w/ straps)
    • 70 lbs x 70 reps
  • Bent Over Dumbbell Lateral Raises
    • 30 lbs x 12 reps
    • 35 lbs x 7 reps
  • Dumbbell Concentration Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
    • 70 lbs x 3 reps
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
    • 70 lbs x 3 reps
  • Reverse Barbell Curl
    • 55 lbs x 12 reps
  • Barbell Wrist Curl
    • 135 lbs x 12 reps

Saturday – Push

Comments:

* Once agian I thought I would mention that I am doing a combination of partial reps due to a shoulder injury.