Tag Archives: Bench Press

Saturday – Push

Comments:

* Dropping to the 2nd pin brings the height of the barbell to the top of my forehead. I also felt a slight pull in the posterior of my left shoulder from when I injured it. My range of motion has increased but it may take another month or two before I can handle maximum weight when doing full range.

Saturday – Push

  • Bench Press
    • 225 lbs x 1 rep
    • 240 lbs x 1 rep
    • 135 lbs x 12 reps
  • Incline Press (50°)
    • 120 lbs, 3 sets x 7 reps
  • Weighted Dips (bodyweight = 164 lbs)
    • 55 lbs, 2 sets x 12 reps
  • Snatch Grip Shoulder Press (behind the neck)
    • 85 lbs, 3 sets x 7 reps
  • Incline Dumbbell Flyes (35°)
    • 40 lbs x 12 reps
  • Overhead Dumbbell Tricep Extention
    • 20 lbs, 2 sets x 12 reps

Wednesday – Push

  • Power Jerk
    • 145 lbs x 3 reps
    • 175 lbs x Failed*
  • Bench Press
    • 215 lbs x 1 rep (paused)
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 205 lbs, 2 sets x 3 reps
    • 135 lbs, 3 sets x 8-12 reps
  • Snatch Grip Shoulder Press
    • 75 lbs x 7 reps
    • 95 lbs x 6 reps
  • Incline Dumbbell Flyes (35°)
    • 30 lbs x 12 reps
    • 35 lbs x 12 reps
    • 40 lbs x 12 reps

Comments:

* I am not 100% sure why I failed today. As I performed each consecutive set I noticed that I had a considerable amount of muscle soreness in the rear delt and lat area. I also felt a little tired and recently dropped down in bodyweight to 163 lbs so my energy levels were low.

Friday – Push

  • Split Jerk
    • 155 lbs x 1 rep
    • 175 lbs x 1 rep
    • 205 lbs x Failed
    • 145 lbs, 4 sets x 5 reps*
  • Front Squat (w/o belt)
    • 160 lbs, 3 sets x 5 reps
  • Bench Press
    • 205 lbs, 3 sets x 3 reps
  • Overhead Squat
    • 85 lbs, 3 sets x 7 reps
  • Power Jerk
    • 155 lbs x 1 rep
    • 165 lbs x 1 rep
  • Drop Jerk
    • 50 lbs, 5 sets x 5 reps

Comments:

* Try using a wider grip neck time. The grip you are using is meant for a shoulder press. You are trying to drop under the weight rather then use the arms to drip the weight up.

Friday – Push

  • Wide Grip Bench Press
    • 235 lbs x 1 rep
    • 205 lbs x 3 reps
  • Front Squat
    • 230 lbs, 2 sets x 1 rep*
    • 185 lbs x 4 reps
  • Push Press
    • 165 lbs, 2 sets x 1 rep
    • 145 lbs, 3 sets x 3 reps
  • Back Squat (w/o belt)
    • 255 lbs x 2 reps
    • 275 lbs x 2 reps
  • Shoulder Press
    • 135 lbs x 1 rep
  • Weighted Dips (bodyweight = 171 lbs)
    • 25 lbs, 2 sets x 12 reps
  • Overhead Squat
    • 95 lbs, 3 sets x 3 reps

Comments:

* I don’t think I reached full depth on either set of front squats using 230 lbs.