Tag Archives: Close-grip Board Press

Friday – Push Workout

  • Board Press (3″ board)
    • 135 lbs x 20 reps
    • 185 lbs x 20 reps
    • 210 lbs x 19 reps
    • 225 lbs x 14 reps*
    • 255 lbs x 4 reps
    • 255 lbs x 4 reps**
  • Close-grip Board Press (3″ board)
    • 135 lbs x 20 reps
    • 155 lbs x 20 reps
    • 185 lbs x 15 reps
    • 205 lbs x 8 reps
  • Cable Triceps Press-down
    • 60 lbs x 20 reps
    • 70 lbs x 15 reps
    • 80 lbs x 12 reps
    • 90 lbs x 10 reps
    • 100 lbs x 8 reps
  • Barbell Front Lateral Raise
    • 50 lbs, 3 sets x 12 reps
  • Side Lateral Raise
    • 15 lbs, 5 sets x 15 reps

Comments:

* Failed on 14th rep.

** Failed on 4th rep.

I feel really shitty about today’s performance. I was expecting to go up in weight. At least I know when I do it is for real. I thought shortening the range of motion by 3 inches off the chest would make a big difference but the difference is very small especially as I near my one rep max.

Monday – Push Workout

  • Board Press (3″ board)
    • 135 lbs x 20 reps
    • 185 lbs x 20 reps
    • 205 lbs x 20 reps
    • 225 lbs x 14 reps
  • Close-grip Board Press (3″ board)
    • 135 lbs x 20 reps
    • 155 lbs x 20 reps
    • 185 lbs x 15 reps
    • 205 lbs x 7 reps*
  • JM Press
    • 65 lbs x 20 reps
    • 85 lbs x 15 reps
    • 95 lbs x 12 reps
    • 105 lbs x 10 reps
  • Dumbbell Triceps Kickback
    • 20 lbs, 3 sets x 12 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 3 sets x 12 reps
  • Side Lateral Raise
    • 20 lbs, 5 sets x 12 reps

Comments:

* Failed on 7th rep.

Monday – Push Workout

  • Board Press (3″ board)
    • 135 lbs x 15 reps
    • 185 lbs x 12 reps
    • 205 lbs x 12 reps
    • 225 lbs x 12 reps
    • 245 lbs x 7 reps
    • 255 lbs x 3 reps
  • Close-grip Board Press (3″ board)
    • 135 lbs x 20 reps
    • 155 lbs x 15 reps
    • 165 lbs x 12 reps
    • 175 lbs x 10 reps
    • 185 lbs x 8 reps
  • The 22 Push-up Challenge
    • 3 sets x 22 reps
  • Barbell Front Lateral Raise
    • 45 lbs x 12 reps
    • 50 lbs x 10 reps
    • 55 lbs x 8 reps
    • 60 lbs x 7 reps
    • 65 lbs x 6 reps
  • Dumbbell Side Lateral Raise
    • 20 lbs x 15 reps
    • 25 lbs x 12 reps
    • 30 lbs x 10 reps
    • 35 lbs x 8 reps
    • 40 lbs x 6 reps
  • Cable Triceps Press-down
    • 60 lbs x 20 reps
    • 70 lbs x 15 reps
    • 80 lbs x 12 reps
    • 90 lbs x 10 reps
    • 100 lbs x 8 reps
    • 110 lbs x 7 reps
  • Cable Crunch
    • 70 lbs, 5 sets x 15 reps