Saturdays Benching

August 4, 2012
Noonish

Well today was the last workout of my second month with Phil. It's been fun and interesting so far so I'm pretty interested in seeing where we keep going from here.

My left delt is still a little niggled but after I warm up it's fine. I started running up with the 2HP but 175 was feeling heavy and my tendon in my right middle finger hasn't felt the best for a couple of weeks so I decided to put a little focus on the flexors and extensors instead of the pinching. I'd also left grippers alone this week because of that as well.

1a) Bench Press - All paused past 185#
45 x 2 x a bunch
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1, 1
265 x 5 x 3r

1b) Grip Work
Climber 2HP
75 x 10
100 x 5
125 x 3
150 x 1
175 x 1, 1

2-3/8" Offset DB Wrist Curls - Doc Style
65 x 8, 8, 7, 7

Climber Curl Extensor Curls
10 x 20, 20, 20

2a) BB Rows - Slow & Strict
225 x 12, 12, 11

2b) Lying External Shoulder Rotations
5# x 40, 30

Saturday's Pressing and Pinching

July 28, 2012
After Lunch

1a) Bench Press - All paused from 185# on
45 x a bunch
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1, 1
260 x 5 x 3r

1b) Static Pinching
Climber Style 2HP
75 x 10
100 x 5
125 x 3
150 x 1
175 x 1
185 x 1, 1
195 x a hop

2x4 1HP
63 x 5 x 8r

2a) BB Rows - Very Controlled
225 x 12, 12, 10 - Great lat pump

2b) Lying External Shoulder Rotations
5# x 35, 30

2c) Homemade TTK - Very slow and controlled reps
10# x 10, 4
5# x 25 - I'll use 7.5# next time. I want to stay at around the 25 rep area for these.

Saturday Pressing and Pinching

July 21, 2012
Noonish

Worked on having some good and tight paused benches today.

1a) Bench Press
45 x a bunch
135 x 5
185 x 3
225 x 3

Started pause benches
275 x 1
295 x 1, 1

Paused reps
255 x 5 x 3r

1b) Grip Work
Euro 2HP 48mm
55 x a bunch
105 x 5
145 x 3
175 x 2
185 x 1
190 x 2"
185 x 4" - Just too humid

50# L Blob x 2 assisted lifts - humid

One Hand Pinch - 2 x 4 pinch bar
63# x 8/7, 8/7, 8/8

2a) BB Row
225 x 12, 10, 10

2b) Plate Ext Shoulder Rotations
5# x 35, 25

Weekend Pressing and Pinching

July 14, 2012
Noonish

1a) Bench Press
45 x 10, 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1, 1
250 x 5 x 3r

1b) Euro Pinch - 48mm
55 x 10, 10
105 x 3
145 x 3
175 x 2, 3, 2
185 x 1
195 x 1

50# Legacy Blob Pulls x a few - Left needed assistance.

2)BB Bent Rows - Worked on keeping the hips rotated
225 x 10, 10, 10

3) Laying External Shoulder Rotations
5# Plate x 25, 25

4) Red Rafter Pinch Curls
20# x 5, 5, 5

5) Reverse Bend - IM Pads
6" x 1/4" Gr8, 4H 33'