Bench Press

Tonight was pretty awful. I had some trouble getting my right shoulder blade to squeeze in on the bench, but once I was warmed up it seemed to cooperate. I'm really looking forward to Christmas as I may get a chance to really test my bench with a spotter.

BENCH PRESS
45x10
135 x 5
185 x 5
225 x 3
275 x 3 (wraps)
315 x 3
315 x 2 (hit the pins)
315 x 1 (hit the pins)
315 x 3 (struggled here... again an issue of back tightness)

CROSS BODY CURLS
40s x 10, 8, 6

I didn't want to further aggravate my back so I didn't do any heavy pulling. After all the benching I was ready to leave.

Squats ("new" max)

Tonight felt okay, except for my right leg. The stretching has helped, but I have a long way to go to loosening it up.

SQUAT
135 x 8
225 x 5
315 x 3
405 x 3
455 x 2
495 x 1
545 x 1
315 x 3
315 x 3
315 x 3

445 is my max right now. It was tough and I did get forward a bit. I just bought a new pair of shoes (Vans) and they're quite a bit flatter than my old shoes. Something to get used to.

I didn't feel like doing pull thrus because of my hip and knee, so I just banged out a few more triples as "accessory" work.

Accessory

Just some light stuff. Taking tomorrow off.

PULL THRU
3 sets, whole stack

MACHINE CHEST SUPPORTED ROW
2 sets

FACE PULLS
2 sets

HEAVY TRI PUSHDOWNS
3 sets

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!