close grip bench wod 11112016

Close Grip Bench (5/3/1)

  • 10×45#
  • 5×80#
  • 3×90#
  • 5×105#
  • 5×120#
  • 11×140#
  • 1×150#
  • 1×160#
  • 5×105#
  • 5×105#
  • 10×105#

DB Bench Press

  • 10×25#
  • 12×50#x4

Pec Deck Flyes

  • 5×55#
  • 5×85#
  • 8×115#x4

Triceps Extension Machine

  • 5×50#
  • 8×85#x4

Unilateral Cable Curl

  • 8×10#
  • 8×15#
  • 8×20#

 

Notes:

Another pretty good workout. The CGBP was a PR and the singles felt great. The DB Benches felt a little heavier at the end than I thought they would be, but I think I can bump the weight next week and go for 8 reps. Pec deck flyes were rough, so next week I will shoot for 10 reps if I can but its fine if I settle for 10. The triceps extension machine felt a little rough on my elbows, but the strength was there. I will keep the weight the same and see if it bothers my elbows next week before I decide what to do there. I did the unilateral cable curls that I abandoned for a few weeks there and felt a great pump in my biceps, so I just need to get the hang of doing these correctly. Overall, pretty happy with my performance this week.

close grip bench press wod 11042016

Close Grip Bench (5/3/1)

  • 5×45#x2
  • 5×65#
  • 5×80#
  • 5×95#
  • 5×120#
  • 3×135#
  • 7×150#
  • 5×120#

Seated Military Press

  • 5×45#
  • 3×65#
  • 1×85#
  • 1×95#
  • 1×105#
  • 1×115#
  • 1×125#
  • 1×135#
  • 1×145#

Pec Deck Flye

  • 8×55#
  • 12×100#x4

Triceps Extension Machine

  • 10×35#
  • 12×65#x4

EZ Bar Curl

  • 12×50#x3

Notes:

Good lift on the CGBP; this is a PR. I tested out my 1RM for the seated press and ended at 145#, which was a grinder. Flyes got tough towards the end, so I am going to leave the weight the same next week. The triceps extensions felt really easy, so I am going to bump it up next week. The curls also felt pretty easy, so they need to get bumped as well.

close grip bench press wod 10292016

Close Grip Bench PressĀ (5/3/1)

  • 8×45#x2
  • 5×65#
  • 5×80#
  • 3×95#
  • 3×110#
  • 3×125#
  • 5×140#
  • 8×110#

Bench Press

  • 10×95#x4

Machine Dips

  • 10×100#x4

Pec Deck Flye

  • 8×55#
  • 10×100#x4

Tricep Extension Machine

  • 8×50#
  • 5×115#
  • 8×85#
  • 10×65#x2

EZ Bar Curl

  • 8×30#
  • 8×50#x3

Notes:

 

I wasn’t able to work out yesterday; when traveling I wasn’t able to follow my diet so felt weak and exhausted and so went to bed early. I lifted this morning instead.

CGBP didn’t feel so strong, but still wanted to get them done. The flat bench for reps felt better than last week. The dips are ready to go up in weight. Pec deck felt okay but I am going to keep the weight the same next week. The tricep extension was odd; I wrote the wrong target weight down in my workout log, so I thought I had to jump to 100#; I got a few reps but it didn’t feel good at all so I dropped down to 85#, which also didn’t feel great. I looked back in my log and saw my last lift was 65#, so I went down to 65# for the last two sets. The cable stations were all swamped, so I did EZ Bar Curls instead of the unilateral cable curls.

 

close grip bench wod 10212016

Close Grip Bench PressĀ (5/3/1)

  • 8×45#x2
  • 5×65#
  • 5×75#
  • 3×90#
  • 5×105#
  • 5×120#
  • 9×135#
  • 12×105#

Bench Press

  • 8×95#x4

Dip Machine

  • 10×90#x4

Peck Deck Flye

  • 10×50#
  • 8×85#
  • 8×100#x4

Triceps Extension Machine

  • 8×65#x3

Unilateral Cable Curls

  • 8×15#
  • 8×20#
  • 6×25#
  • 8×20#x2

Notes:

Solid workout. Got a decent lift on the close grip bench, then did the regular bench for reps. I think the fact that my body isn’t used to the volume yet showed on the flat bench for reps; I got a great pump from these but didn’t move much weight.

The dip machine felt easy, so I will take a 10# jump next week. The pec deck didn’t feel so great, so I will maintain that weight/rep scheme next week. The tricep extension machine took a little bit of effort to get in the right position, but then it felt pretty good on my elbows, so I think this is my new triceps movement that’s here to stay. The unilateral cable curls are basically these. These took some effort to feel right and I didn’t quite get the movement right, so I will tinker with these again next week.

One thing to note about this workout is that my upper body didn’t feel fresh for this workout at all. Next week, I am going to bite the bullet and re-arrange the week so it makes more sense:

  • Monday – Bench
  • Tuesday – Deadlift
  • Wednesday – Overhead
  • Thursday – Squat
  • Friday – Close Grip Bench

Yes, unfortunately that means I will be benching on univeral bench day. Hopefully its not an issue.