bench press wod 12052016

Bench Press

  • 8×45#
  • 8×65#
  • 8×85#
  • 3×95#
  • 10×115#x4
  • 22×115#

Incline Bench

  • 5×45#
  • 5×65#
  • 5×85#
  • 5×95#
  • 5×110#x3

Barbell Row

  • 8×45#
  • 8×95#
  • 8×115#x5

Band Triceps Pushdown

  • 10×15#
  • 10×30#
  • 15×50#x3

Notes:

Back in action. As a reminder, this begins a cycle of hypertrophy focused work. The bench press felt pretty easy and even stopping 2-3 reps shy of failure, I busted out 22 reps. I am keeping the weight the same for my incline bench since I cut my last cycle short. The barbell rows felt good; I wanted to match the weight on the bench. I finished off with some triceps work.

I will be back in the gym for the rest of the week.

 

deload bench press wod 11282016

Bench Press (5/3/1)

  • 10×45#x2
  • 5×70#
  • 10×90#
  • 8×110#
  • 6×130#

Incline Bench Press

  • 8×45#
  • 5×55#
  • 5×65#
  • 5×80#x3

Barbell Rows

  • 12×45#
  • 12×95#x4

Band Triceps Pushdowns

  • 12×15#
  • 10×30#
  • 8×50#x3

Band Face Pulls

  • 15×15#x3

Notes:

This is more or less a reload week. After some aches and pains and generally not feeling great, and being busy for the holiday, I have been working on recovery workouts but otherwise haven’t touched a barbell since my last bench workout.

The deloaded bench felt good. The incline felt light. The rows felt decent. Since I’m lifting at home instead of the gym this week, I used some bands for isolation work to finish off… just to pump some blood into my shoulders and triceps. Overall, felt good to be going again.

For this week, I am going to be very light on my carbs (incidental carbs from vegetables, protein shakes, and milk) since I only have light workouts.

I will work on a post reflecting on cycle 5 sometime today, so stay tuned.

 

 

bench press wod 11222016

Bench Press (5/3/1)

  • 10×45#
  • 5×75#
  • 5×90#
  • 3×110#
  • 5×135#
  • 3×155#
  • 5×175#
  • 1×180#
  • 1×185#
  • 3×135#x3

Lat Pulldown

  • 8×60#
  • 8×80#
  • 8×100#
  • 8×120#
  • 8×140#x4

Triceps Pushdown

  • 8×20#
  • 8×30#
  • 8×40#
  • 8×50#x4

Notes:

Just a light workout today to try to finish off this last cycle before I deload. The bench was a rep PR but not an all time PR. The goal was 7 reps but rep 5 was a grinder and didn’t think I have a 6th in me. I didn’t really take care of my diet over the weekend, so I think that hurt the lift. The 185# lift is the heaviest single I’ve lifted so far though, so that’s good. Generally, all the weights felt way heavier than they should have. The lat pulldowns felt pretty good; maybe my back has been tired from deadlifting so moving these to a pressing day will make me better at them. I finished with tricep work just to get some blood in my triceps, but otherwise kept it quick.

bench press wod 11152016

Bench Press (5/3/1)

  • 8×45#
  • 5×75#
  • 5×90#
  • 3×110#
  • 3×130#
  • 3×145#
  • 8×165#
  • 1×170#
  • 1×175#
  • 1×180#
  • 3×135#
  • 3×135#
  • 6×135#

DB Bench

  • 5×35#
  • 3×40#
  • 8×60#x4

DB Flye

  • 10×35#x4

Triceps Pushdown

  • 5×27.5#
  • 5×37.5#
  • 5×47.5#
  • 10×57.5#x3

Hammer Curl

  • 8×20#
  • 10×40#x3

Notes:

Lifting Tuesday through Saturday this week because I had to watch the Giants game last night. For bench today, I got a small PR on the 165# lift. I was shooting for 9 reps but don’t think a 9th rep was happening. I did 3 singles afterwards; the 180 lift is the heaviest single I’ve had since I started lifting again. My volume sets were supposed to be 130, but dropped to 1 plate instead. Considering that my neck and shoulder are really stiff and I couldn’t get them loose no matter what I tried, I’m happy with this.

The DB Bench was a little rough, but got through it. The flyes and the curls felt about right. The pushdowns felt a little easy. Overall, pretty happy with this workout. Looking forward to deadlifts tomorrow.

bench press wod 11072016

Bench Press (5/3/1)

  • 6×45#
  • 5×75#
  • 5×85#
  • 3×100#
  • 5×120#
  • 5×135#
  • 10×155#
  • 1×165#
  • 1×175#
  • 5×135#x2
  • 8×135#

Seated Military Press

  • 5×45#
  • 5×65#
  • 5×85#
  • 5×100#
  • 5×115#x3

DB Flye

  • 8×35#x4

Tricep Pushdown

  • 5×25#
  • 5×35#
  • 8×57.5#x3

Hammer Curl

  • 8×40#x3

Notes:

Solid workout. For the bench press, I hit an all time PR on my AMRAP set (10×155#). 165 and 175 both flew up pretty well. My first last set was supposed to be 120#, but I didn’t want to unload the bar then reload it, so I just dropped down to one plate for the last set. The seated press was close to a grind but I got the reps. The DB flye got bumped in weight and felt pretty good, so I will add more reps next week. I bumped the weight on the tricep work and they still felt fairly easy, but I am going to just add reps next week. The hammer curls felt strong too, so I will shoot for 10 reps next week.

bench press wod 10312016

Bench Press (5/3/1)

  • 8×45
  • 5×70#
  • 5×90#
  • 3×105#
  • 5×135#
  • 3×150#
  • 5×190#
  • 8×135#

Incline Bench Press

  • 5×45#
  • 5×65#
  • 5×95#
  • 5×105#
  • 5×120#x3

DB Bench Press

  • 10×50#x4

DB Flye

  • 12×30#x4

Tricep Pushdown

  • 8×20#
  • 5×35#
  • 10×50#x3

Hammer Curls

  • 12×35#x3

Notes:

Decent session, but not great. The bench wasn’t an overall PR, but it was a PR at 5 reps. I think I had a 50% shot at rep 6, so decided to live another day. I think lifting Saturday wasn’t optimal. Regardless, it was a PR at 5 reps so thats not too bad.

The inclines and the DB benches felt pretty light. My left shoulder felt really sore after the DB benches pretty much right away, so I am not sure what that is about. All the assistance movements are ready to go heavier next training session.

bench press wod 10242016

Bench Press (5/3/1)

  • 8×45#x2
  • 5×70#
  • 5×90#
  • 3×105#
  • 3×125#
  • 3×140#
  • 8×160#
  • 10×125#

Incline Bench Press

  • 5×45#
  • 5×65#
  • 5×85#
  • 5×90#
  • 5×100#
  • 5×110#x3

DB Bench Press

  • 8×50#x4

DB Flye

  • 10×30#x4

Tricep Pushdown

  • 8×20#
  • 8×50#x3

Hammer Curl

  • 10×35#x3

Notes:

Good workout today and a nice PR for the bench press. This puts my estimated 1RM over 200 pounds, which ain’t too shabby. I think I would have failed if I attempted a 9th rep, but the 8th felt good.

The strength assistance scheme in Beyond 5/3/1 is feeling pretty good as well. The incline benches feel good and are moving up.

For the DB bench, they felt good until the very last set and my lockout started struggling. I will try to add some reps next week. The flyes felt good too and I will aim for 12 reps next week. The tricep pushdowns didn’t give me a great squeeze in the triceps like they usually do, so I will try to add some reps next week and focus on the squeeze. The curls felt pretty good; I’ll try to get the 12 reps next week then move up to the 40s.