Tag Archives: Bench Press

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

Comments:

* 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.

Monday – Chest, Back, & Legs

  • Bench Press (touch-n-go)
    • 135 lbs x 15 reps
    • 185 lbs x 10 reps
    • 205 lbs x 7 reps
    • 225 lbs x 6 reps*
    • 255 lbs x 1 rep
  • Bench Press (The Kali Muscle Way)
    • 225 lbs, 4 sets x 5 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 235 lbs, 5 sets x 3 reps
  • Incline Press (50 degrees)
    • 145 lbs, 5 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 17.5 lbs, 5 sets x 3 reps
  • Decline Bench Press
    • 135 lbs, 5 sets x 7 reps
  • Barbell Row
    • 135 lbs x 15 reps
    • 155 lbs x 12 reps
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 4 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 165 lbs, 5 sets x 5 reps
    • 210 lbs, 3 sets x 3 reps
  • Reverse Crunch
    • 5 sets x 30 reps

Comments:

* I hit the pin of the power rack on the second rep and it literally killed my set. I wish I had a spotter but I don’t so I have to rely on the safety pins of the power rack instead. It is a difficult thing to do touch-n-go reps this way as I need to have the pins set at chest height and in order to avoid hitting them I have to use perfect form.

Wednesday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 240 lbs x 3 reps*
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 225 lbs, 5 sets x 3 reps
  • Incline Press
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 195 lbs x 4 reps
  • Wide-grip Hammer Chin-ups (BW = 193 lbs)
    • 12.5 lbs, 5 sets x 3 reps
  • Wide-grip Bench Press
    • 140 lbs, 5 sets x 7 reps
  • Barbell Row
    • 135 lbs x 15 reps
    • 155 lbs x 12 reps
    • 195 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 160 lbs, 5 sets x 5 reps

Comments:

* This is a new record for me in the paused bench press. I have gone as heavy as 5 sets x 3 reps with 250 lbs doing touch-n-go reps. The paused bench press is a competition style bench press in which I have to place the bar on my chest at perfect rest before pressing the weight back up.

Monday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 210 lbs x 7 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 220 lbs, 5 sets x 3 reps
  • Incline Press
    • 135 lbs x 7 reps
    • 175 lbs, 3 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 10 lbs, 5 sets x 3 reps
  • Wide-grip Bench Press
    • 135 lbs, 5 sets x 7 reps
  • Barbell Row
    • 135 lbs x 15 reps
    • 190 lbs, 3 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 175 lbs x 3 reps
    • 200 lbs, 5 sets x 3 reps

Saturday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 210 lbs x 7 reps*
  • Incline Press
    • 135 lbs x 7 reps
    • 170 lbs, 3 sets x 7 reps
  • Incline Dumbbell Flyes
    • 35 lbs x 25 reps
    • 40 lbs x 20 reps
    • 50 lbs x 12 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 185 lbs x 5 reps
    • 215 lbs, 5 sets x 3 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 7.5 lbs, 5 sets x 3 reps
  • Barbell Row
    • 185 lbs, 3 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 175 lbs x 3 reps
    • 195 lbs, 5 sets x 3 reps

Comments:

* Failed don 7th rep.

Thursday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 240 lbs x 3 reps*
    • 255 lbs x 1 rep (Touch-n-go)
    • 225 lbs x 7 reps (Partial)
  • Incline Press (paused)
    • 135 lbs x 7 reps
    • 160 lbs, 3 sets x 7 reps
  • Incline Dumbbell Flyes
    • 35 lbs x 20 reps
    • 40 lbs x 15 reps
    • 50 lbs x 12 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 210 lbs, 5 sets x 3 reps
  • Wide-grip Hammer Chin-ups (BW = 193 lbs)
    • 5 lbs, 5 sets x 3 reps
  • Pendlay Row
    • 140 lbs, 3 sets x 7 reps
  • Paused Squat
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 190 lbs, 7 sets x 3 reps
  • Reverse Crunches
    • 5 sets × 25 reps

Comments:

* Failed on 3rd rep.