Bench Press practice, Incline Bench

Bench Press Singles (practicing the new set up)

185, 225, 245, 255, 265, 275

    *275 wasn't that hard and considering 280 is my all time PR, I think we are going down the right path.

Incline Press

190/8, 195/8, 195/8, 195/7

Close Grip Bench Press

185/8, 195/8, 195/8, 195/8

Plate Loaded Rows: 4 sets

DB Curls 3 sets

SSB Front Squats

SSB Front Squats

155/5, 205/3, 225/1

245/8, 255/8, 255/8, 255/8

Belt Squat Rows:  6 sets

Barbell Squat Singles (depth check)

135, 185, 225, 275, 315, 315, 315

Supersets:

Ring Rows & V-Ups (3 sets)

Trap Bar Deads, etc.

Trap Bar Deads

386/8, 386/8, 396/8, 406/8

Trap Bar RDLs

265/8, 265/8, 265/8, 265/8

SSB Good Mornings

155/10, 205/8, 205/8

Barbell Rows

155/8, 225/5, 185/7, 185/6, 185/7

Triceps Pushdowns with Band

100 reps/arm

Milestone Bench RM

Bench Press

225/10 (nice 10RM!); paused: 235/5, 240/3, 240/3

  * Feels nice to be able to say I can bench 225 for 10. 

Supersets:

Incline Press Machine & plate loaded Lat PD: 3 sets 

Pec Deck & Rear Delts: 3 sets

Curls & Triceps pushdowns: 3 sets

Abs & Wide Cable Rows: 3 sets 

Upper Body

Incline Press

180/8, 185/8, 185/8, 185/8

Overhead Press

135/8, 135/8, 140/8, 140/8

Close Grip Bench Press

135/10, 175/8, 185/8, 190/7, 190/7

Supersets:

DB Rows (90's/8) & Curls (4 sets)

SSB Front Squats

SSB Front Squats (first time doing these- I like them much better than regular front squats)

65/8, 175/8, 195/8, 225/8, 235/8, 235/8, 235/8

Lat PD's: 4 sets

Supersets:

* 1 arm tricep extensions & V-ups: 3 sets

* Hip Thrusts (225/10, 225/10, 225/10) & ring rows: 3 sets

Kabuki Trap Bar Fun

Trap Bar Deads

376/8, 376/8, 386/8, 386/8

Trap Bar Romanian Deads

246/8, 266/8, 296/8, 296/8

Supersets:

  Trap Bar Rows (156/8, 156/8, 156/8) & triceps pulley pushdowns (3 sets)

  Ring Rows & back extensions (3 sets)

I AM SPENT. 

Upper Body

Back to some volume for a while.

Bench Press

  *I am trying a new set up with the bench press. It feels pretty good.

225/9 (ties a 9RM), 235/5, 235/4 (longer pauses)

Plate Loaded Incline Press Machine: 3 sets

Plate Loaded Row Machine: 3 sets

Seated Cable Row:  3 sets

Pec Deck: 3 sets

Curl Machine: 3 sets

Rear Delts: 3 sets

Abs: 3 sets

3 Squat PRs in one day

Squat max attempt at a garage gym  (done on 4.17.2021)

415/1 (PR), 420/1 (PR), 425/1 (PR)

I went there thinking 415.. that flew up, so I kept going. 425 was a struggle, but the atmosphere was so great, that I was able to push through!

New lifetime total now at 1220 (425, 280, 515)

Incline Press

Incline Press

  * I went for a PR today, but failed.

135/5, 185/1, 225/1, 250/0, 245/0, 225/2

  * The rep of 225 prior to the 250 attempt flew. The first half of the rep @ 250 was fast, but then I hit a brick wall and came crashing down.  245 was similar.  I'll get it one day.

Dead Bench

225/1, 245/1, 250/1, 255/1, 260/1

Plate Loaded Rows: 4 sets

Plate Loaded Incline Press machine: 4 sets

Abs: 3 sets

TRX Rows: 1 set

Supersets:  DB Incline Flies & DB Rear Delts: 3 sets

Deadlifts 2x2 (92%)

Deadlifts 2x2 (92%)

I ended up doing 475/1 & 475/3 (3RM), instead of 2x2.  The first rep of the first set felt heavy, so I put it down and thought about changing plans. But, I decided to give it another shot and go for two in the second set. After the first rep went up, I knew I'd be good for three, and would reach the rep goal for the night after all. Shaky start, but ended up with a 15 pound 3RM over last week. Not bad. 

Seated SSB Good Mornings

115/8, 115/8, 135/8, 135/8, 135/8

Curls- 3 sets

Pulley Rows- 3 sets