Bench and Bodyweight

Today I was at 350 again. Need to push into the 340s.  My back is in pretty intense pain from bar burn. I may take tomorrow night off just to give it an extra day.

BENCH PRESS
45 x 10
135 x 10
185 x 5
225 x 3
275 x 3
315 x 1
335 x 1

Movin on up!

PUSHDOWNS
3 sets of 10

LAT PULLDOWNS (straight bar)
4 sets of 10

Squat

Tonight was okay. I'm kinda tired and tight in my right leg, so I need to start foam rolling it and stretching my hip flexors some more.

SQUAT
135 x 5
225 x 5
315 x 3
405 x 3
495 x 1
515 x 2

Still moving up!


Rack Pulls
225 x 3 x 5 reps

Forgot my handles, so I did this instead of pull throughs.

Dumbbell Bench and Bodyweight

I am really tired today after staying up til 4:00 AM last night. We had a good Thanksgiving with the Siccardi's and the kids had a ton of fun.

Bodyweight was 350 even. Slow progress.


DUMBBELL BENCH PRESS
45s x 10
55s x 10
65s x 8
75s x 6
85s x 5
90s x 3
90s x 3
90s x 5

These felt awesome! Need to continue to to improve my posture and sleep to keep my back muscles healthy.

CABLE ROW
3 x 10 ascending to heavy weight

CLOSE GRIP PULLDOWN
3 x 10 ascending to heavy weight

Really felt a good burn on everything.

Bench Press

Great workout tonight, considering. I'm going to start wearing wrist wraps and see if that improves my stability in the bench.

BENCH
bar x 10
135 x 5
185 x 5
225 x 5
275 x 3
275 x 3
315 x 1

ROWS
4 sets of 10

PUSH DOWNS and FACE PULLS SUPERSET
3 sets of 10

Squat & Bodyweight

Tonight felt pretty good, but I only worked up to one double. 500 for a double seems to be close to my limit.

SQUAT
bar x 5
135 x 5
225 x 5
315 x 3
405 x 2
455 x 2
500 x 2

Felt good!!

PULL THRU
80 x 8
120 x 8 x 2

Feels good to do some accessory work. Gotta keep doing this and pumping up the volume.

Weight: 352
Same as last time. Gotta work harder!

Bench

Tonight I adjusted myself higher on the bench and tried the "hips off the bench" technique to unrack. It was helpful and I didn't get out of position as much as I did last time. I still struggled with 315x2 and had some elbow flaring about midway through the lift. I think next time I'll stay at 275 and do several sets of 2 or 3.

BENCH
barx10
135x5
185x5
225x3
275x2
315x2
315x2
225x8

ROW
3 sets of 10

PUSHDOWNS
3 sets of 10

Squat

Tonight was a good night. I moved up to 5 plates for a double and, for the first time in a long time, really felt alive in the gym.

SQUAT

135x5
225x5
315x5
405x3
455x2
495x1
495x2

Next time I'll try to get in some accessory work.

Bench

Decided to bench tonight to avoid the crowd tomorrow night.

BENCH PRESS
bar x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
315 x 1

Not bad, but I had trouble getting set up since I didn't have a spotter. I'm going to have to slide up farther and see if that helps.

PUSHDOWNS & FACE PULLS
90, 100, 110 & 30, 30, 30
10 reps per set

CROSS BODY DB CURLS
3 sets of 10 each arm, 25#