Tag Archives: Bench Press

Chest, Back

10 sets x 3 reps wide grip hammer chins with a 45 lb plate strapped to my belt. Followed by 5 sets x 5 reps bench press using 145 lbs. Light Weight Baby! Lol. No that wasn’t Ronnie Colemam it was just a bad joke about my baby weight bench press.

However, I am nearing my bodyweight and pressing this overhead is no problem. How many bitches can say they can press their body weight over their head. Not many!

So what I am doing here is relearning the movement and starting from scratch. I am doing a bodybuilders style bench press and think I may have found my rhythm today. The weight bounced and felt easier to press like a feather.

This can also result from dropping from the 100 reps I used to do to 25. Obviously that was a huge decrease in volume but nevertheless I will move up slowly in weight.

I am also visualizing an old black and white workout chart I used to have by York about 20 years ago. This is the workout I did back then. I am taking a trip into the past each workout.

The muscle memory is coming back and I even started remembering the time spent in the gym back then  as well as my old training goals and programs. It is the weirdest fucking thing ever. Blast from the past when you start doing something long ago and it comes back to you.

Chest, Back

10 sets x 3 reps wide grip hammer chins using 42.5 lbs attached to my belt followed by 5 sets x 5 reps in the bench press.

I decided to mix my program around and dropped the reps in the bench press. As exciting as German volume training is it has run its course and is boring for me right now. Plus it is excessive. I was only using 135 lbs and will start from there adding 5 lbs a workout until it gets challenging. When that happens I am going to quit. Last time I did 5 x 5 with around 240 lbs but not sure if I want to go bench crazy.

What I really want to do is get that rhythm back I once had in the bench. I live chins but hate the bench right now.  I need to go back in time and figure out what went wrong.

Tucking in the elbows… lol. Big mistake. Leads to dependence on triceps and doesn’t built the front delt require to hold a big weight. I want to try more of a bodybuilders style bench press and reinvent it for myself and hope to find that rhythm I once had. That bounce.

Right now I got that bounce in my chin ups like a little blessing from God. I love the way the bar feels in my hand and I love to rip. I can crush a 45 lbs player on the chin to the Adam’s apple and hold it there for 10 seconds. How do you like dem apples?

So lol I did 5 x 5 with only 140 lbs. That is ok cause 5 lbs a workout doesn’t take long to add up. I can jump right up to 185 lbs and start there by I am 40 years old and I prefer letting my joints adapt to the weight slowly. I will be at 240 lbs soon enough, max out, get frustrated, and quit like I always do.

At that point it doesn’t matter just as long as I set a new personal best. If that was achieved I pick a different exercise to focus on. This is similar to the training principle of specialization. In order to continuously drive the body forward you simply can’t build everything at once. You need to focus on one area at a time in order to surpass the physiological limitations of progressive adaptation.

Chest, Back

10 sets x 10 reps of speed bench press with 135 lbs followed by 10 sets x 3 reps wide grip hammer chin ups with 35 lbs attached to my belt.

At the end of my chins I did an 11th set using an underhand grip for a quick 7 reps. I am creeping up slowly in weight but my capacity is to do 100 plus pound chins.

I have only ever missed a few reps in this exercise. I seem to be able to add 2.5 lbs each workout for months on end with minimal challenge. It is almost like the body doesn’t know how much it is lifting so adding a pound isn’t noticeable.

Your bodyweight can also change day to day depending on your diet and other factors so I think it is natural not to notice a small increase in a bodyweight exercise.

For example, men in the military don’t have their work load modified or adapted if the gain a few pounds. They go through the regular training year after year with no concern of minor weight changes affecting calisthetic performance.

In contrast adding 5 lbs to your bench press or barbell curl is completely noticeable. You are moving a weight compared to moving yourself.

What I am saying is a heavy ass calisthetic exercise such as weighted dips, chins, and even push ups can add muscle, power, and strength in a completely unique way compared to traditional resistance exercises.

I have seen this done many times. One example is of an obese man that started training this way using a special vest he purchased where he could place small metal plates into various pockets of the vest and wear it almost like a shirt.

When I saw this guy he had huge guns and was ripped to shreds. He would run around the gym going laps and then jump on the chin bar and invert himself, do dips, chins, hanging leg raises, and etc. The trick was to wear this vest around throughout the entire day and also increase the weight on it while he was actually doing his regular workouts.

It is totally unique but it is better then doing for deadlifts, squats, and bench presses. If you are going to train natural like me you are forced to think outside the box. If you know anyone who can do 100 lb plus chins without PEDs let me know. I can and I think the reason is hidden in this type of training.

Put this to the test. If you are a big guy start with low reps and lots of sets. Add weight next workout to your belt rather then increase the reps.

And if you are a small person place a small 2 lbs dumbbell in your pocket or backpack when you chin and see if you even notice. If you don’t then repeat. Keep adding 2 lbs each workout. Your body won’t notice a small change like this for a long time.

Chest, Back

10 sets x 3 reps wide grip chins followed by 10 sets x 10 reps bench press.

I used 25 lbs attached to my waist in the chin ups and it is finally getting harder to pull right to my Adam’s apple on every rep. I also did 12 sets instead of the usual 10 and hung around on the bar at the end of a few sets to stretch out a little.

I used 135 lbs in the bench press but did 15 reps on the last 4 sets just to mix it up.

Chest, Back

10 sets x 3 reps weighted chins using 17.5 lbs and 10 sets x 10 reps bench press.

I just finished the chins and feel good about them. I can still pull almost every rep to my Adam’s apple so next workout I will increase the weight to 20 lbs. I can’t wait to use a 25 lb plate as it is easier to attach around the waist compared to little plates that can crush your nuts.

Chest, Shoulders, Triceps

10 sets x 10 reps of bench press followed by 10 sets x 10 reps side lateral raise and 10 sets x 10 reps standing french press.

I used 40 lbs today in the lateral raise for all sets and chalk to enhance grip. I like to set the dumbbells on a bench in front of me so I don’t have to continuously pick them up off the floor or carry them to a rack.

The weight is much heavier than I should handle so I cheat by swinning the weight. I don’t care what it looks like. This is the first time I have done this and the pump in my deltoids after delt great.

I also focus on trying to not let the dumbbells touch my thighs on the way down to keep tension on the delts. I believe this is important because the time under tension decreases as you use a shorter range of motion.

For the french press I started with 50 lbs and am not totally confident if I am going to try to progressively add weight. The stress in the elbows is high from this exersice and my elbows can get hurt easily if I try to go too heavy too fast.

Monday – Push Workout

  • Bench Press (touch-n-go)*
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 3 reps
    • 265 lbs x 1 rep
  • Bench Press Lockout
    • 285 lbs x 20 reps
  • Wide-grip Bench Press
    • 135 lbs x 7 reps
    • 180 lbs, 5 sets x 7 reps
  • Decline Bench Press
    • 180 lbs, 5 sets x 7 reps


* By now I was expecting to notice an increase in the amount I can lift or number of reps I can perform using my top weight. Neither of those things occurred today. I had a little bit of muscle soreness in my front delts and pecs that I could notice from my initials warm up. I am only training chest and shoulder once a week but recently moved my push workout froward in my schedule two days which would have cut the number of days I had to recover from my previous workout short.

I also, am struggling with a really sore lower back from my last workout. It is hard to bend over and pick up the plates from the floor and maintaining an arch in my back while I bench press is difficult.

However, I was able to increase the number of reps in my bench press lockout plus adding another 5 lbs to my wide-grip bench press and decline press didn’t seem to present a challenge at all. I believe I am making gains but for some reason not in my bench press. The reason I incorporated a wide-grip bench press is that I plan to experiment with a wider grip in the bench press. I am not willing to accept this plateau in the bench press and am now looking to modify my technique to get past it.