Tag Archives: Push Workouts

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.

Wednesday – Push Workout

  • Board Press (3″ board)
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 225 lbs x 5 reps
    • 245 lbs x 5 reps
    • 265 lbs x 5 reps
  • Bench Press Lockout
    • 280 lbs x 12 reps
  • Wide-grip Bench Press
    • 135 lbs x 7 reps
    • 175 lbs, 5 sets x 7 reps
  • Decline Bench Press
    • 175 lbs, 5 sets x 7 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 15 reps
  • Side Lateral Raise
    • 15 lbs, 3 sets x 20 reps
  • Around The World Lateral Raise
    • 15 lbs, 3 sets x 15 reps

Saturday – Push Workout

  • Board Press (3″ board)
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 225 lbs x 5 reps
    • 245 lbs x 5 reps
    • 255 lbs x 5 reps
    • 265 lbs x 3 reps
  • Bench Press Lockout
    • 275 lbs x 12 reps
  • Wide-grip Bench Press
    • 135 lbs x 7 reps
    • 170 lbs, 5 sets x 7 reps
  • Decline Bench Press
    • 170 lbs, 5 sets x 7 reps
  • Dumbbell Triceps Kickback
    • 20 lbs, 5 sets x 12 reps
  • Barbell Front Lateral Raise
    • 50 lbs, 3 sets x 12 reps
  • Side Lateral Raise
    • 20 lbs, 5 sets x 12 reps

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

Monday – Push Workout

  • Bench Press (paused)
    • 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
  • Board Press (3″ board)
    • 245 lbs, 4 sets x 5 reps
    • 245 lbs x 7 reps
    • 225 lbs x 12 reps*
  • Dumbbell Side Lateral Raise
    • 15 lbs, 5 sets x 15 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 5 sets x 7 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
  • High Bar Back Squat
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7  reps
    • 225lbs x 5 reps
  • Reverse Crunch
    • 5 sets x 40 reps

Comments:

* Failed on 12th rep.