Tag Archives: Push Workouts

Wednesday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 215 lbs x 5 reps
    • 215 lbs x 4 reps
  • Incline Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 155 lbs x 5 reps
  • Paused Squat
    • 135 lbs x 3 reps
    • 175 lbs, 7 sets x 3 reps
  • Clean & Strict Press
    • 115 lbs x 3 reps
    • 140 lbs, 3 sets x 3 reps*
  • Arnold Press
    • 30 lbs x 20 reps
    • 40 lbs x 15 reps
    • 50 lbs x 12 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
    • 85 lbs x 10 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 12 reps
    • 65 lbs x 10 reps

Comments:

* I felt my left shoulder pop out on the third rep. However, even if my shoulder didn’t give out I was already quite fatigued and may not have been able to squeeze out this extra rep anyways. The good news is that my shoulder doesn’t hurt when I feel it pop out and doesn’t influence my recovery. I just want to be sure I don’t over extend myself and sustain another injury.

Monday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 255 lbs x 1 rep*
  • Paused Squat
    • 150 lbs, 7 sets x 3 reps
  • Squat Clean
    • 135 lbs, 7 sets x 3 reps
  • Weighted Dip (BW = 192 lbs)
    • 5 lbs, 3 sets x 12 reps
  • Muscle Clean & Press
    • 55 lbs, 3 sets x 7 reps

Comments:

* I finally broke through a bench press plateau gaining 10 lbs on my competition bench press. At my current bodyweight of 192 lbs I am close to qualifying for the nationals in the Masters Classic Bench Press. I will have to add another 10 lbs to my bench press and wait until I turn 40 next year. It is kind of weird qualifying at this age but am proud of the fact that I have never used steroids.

Friday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 250 lbs, 3 sets x 1 rep
  • Pause Squat
    • 145 lbs, 7 sets x 3 reps
  • Thruster
    • 80 lbs, 7 sets x 3 reps
  • Weighted Dips* (BW = 193 lbs)
    • 2.5 lbs, 3 sets x 12 reps

Comments:

* I am starting weighted dips with only 2.5 lbs this time around and am going to slowly work my way back up to a heavy weight. I used to perform this exercise with over 100 lbs for set of 12 reps but after I injured my left shoulder I had to eliminate this exercise for over half a year. Since that time I have also gained an additional 30 lbs of bodyweight which makes this exercise more of a challenge.

Monday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 250 lbs x Failed
  • Power Jerk
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
    • 155 lbs x 3 reps
    • 165 lbs x 3 reps
    • 175 lbs x 3 reps
  • Incline Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
  • Superset: Arnold Press & Bent Over Lateral Raise
    • 30 lbs & 15 lbs x 15 reps
    • 30 lbs & 15 lbs x 12 reps
    • 30 lbs & 15 lbs x 10 reps
    • 30 lbs & 15 lbs x 8 reps
  • Muscle Clean & Press
    • 50 lbs, 3 sets x 7 reps

Wednesday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
  • Incline Press (paused)*
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
  • Arnold Press
    • 30 lbs x 15 reps
    • 35 lbs x 12 reps
    • 40 lbs x 7 reps

Comments:

* My left elbow snaps when I do this exercise. I am thinking this might have been the cause of some previous elbow soreness I struggled with some time back. I am just going to stick with the bench press and maybe only throw in the incline press only once in awhile to mix things up.

Sunday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 230 lbs x 1 rep
  • High Bar Box Squat (14″ box, w/ pause)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps

Comments:

* I decided to try something different in the box squat. Up until this point in time I have always performed this exercises touch-n-go using the box as a high reference for the most part. This time around I am going to deliberately pause at the bottom of each rep to ensure the entire load of the wright reaches a dead stop. This makes the exercise much harder and I will have to reduce the weight I lift but in time it will cause more muscle fibers to contract in unison on the concentric part of the movement.

Thursday – Push Workout

  • Bench Press
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 250 lbs x Failed*
    • 135 lbs x 7 reps (paused)
    • 155 lbs x 7 reps (paused)
    • 185 lbs x 3 reps (paused)
    • 205 lbs x 1 rep (paused)
  • Standing Shoulder Press
    • 30 lbs x 20 reps
    • 35 lbs x 15 reps
    • 40 lbs x 15 reps
    • 50 lbs x 10 reps
    • 60 lbs x 5 reps
  • Weighted Push-ups
    • 25 lbs x 22 reps
  • Overhead Dumbbell Triceps Extension
    • 20 lbs x 20 reps

Comments:

* I failed on the 250 lbs bench press attempt and am getting really frustrated. I am not sure what is going on here. I was recently doing 5 sets of 3 reps using 240 lbs and then I just lost all the strength I have i this exercise after suffering from a small amount of chronic soreness in the front delts that lasted 2 weeks. In that time my bench press greatly diminished. I thought this soreness and plateau in strength might be from using bad technique so I decided to drop way down in weight and practice a competition style of bench pressing in which I paused at the bottom of each rep.

Monday – Push Workout

  • Bench Press*
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 135 lbs x 15 reps
  • Seated Dumbbell Press
    • 30 lbs x 15 reps

Comments:

* My strength level was down today. I am not sure if it was the raining day or if I over trained a little and it will take some time to recover. I am frustrated that I keep adding weight to my pulling exercises but am having great difficulty increasing my bench press. I often wonder if I am too skinny and should continue with partial reps until I gain much weight. Most heavy bench pressers have a high weight to height ratio.

I also think that the soreness felt in my right shoulder that hasn’t subsided complete from the previous week is a result of over stretching the shoulder joint when I bench press. For awhile I was adding much weight to my bench press again and then I completely plateaued. One day I went to work out and my shoulders particularly the front delt region was very sore and it hurt as I lowered the bar to my chest.

The last time I benched heavy I was 225 lbs body weight and now am only 190 lbs. In fact I have never been able to reach the same weight I used to lift in the bench press since this time however, I have surpassed my strength level in the every pulling exercise as well as the shoulder press, skull crusher, and front squat. So not only am I lighter but I do believe the weight is distributed differently. I still look relatively skinny at 190 lbs, 5’8″ tall.

I have a friend who is a heavy bench presser. His whole routine is centralized around this exercise although he won’t admit it. He can out bench me at the same body weight of 190 lbs but he is only 5’6″. For me to be the same height to weight ratio I would have to beĀ  220 lbs and indeed when I was that heavy I could bench press just as much as he could. In practice 1 inch below 6′ can make a difference of 15 lbs body weight and one inch above 6′ a difference of about 10 lbs. This is not an accurate algorithm but it does reflect how much extra weight is required to have the same height to weight ratio.