W5D1 Bench

April 27, 2020
Before Supper

Week 5, day 1. Last bench session before I check my 1RM later this week. Excited to get squatting, pressing, pulling, etc. again. Moved my hands in a smidge to see if it helps my shoulder. Easiest 5 x 15r session this cycle too.

Scarecrows 2.5k x 3 x 15r

Bent Raise 25e x 5 x 10r

Bench Press 88k x 5 x 15r

Axle Row 203 x 5 x 9r

Hammer Curl 50e x 5 x 8r

W4D3 Bench

April 25, 2020
Before a late supper

Week 4, day 3. Lazy.

Bench Press 120k x 3/3/5.5

First bad bench day since starting this. It's expected; minimal sleep, ate like crap, lazy, and my 15th bench day in 4 weeks, etc. Looking forward to testing next week.

W4D2 Bench

April 23, 2020
Before Supper

Week 4, day 2

Scarecrows 2.5k x 3 x 15r

Upright Row 42.5k x 3 x 10r

Bench Press Paused
141k x 1
126k x 5 x 1r

Pulldowns 150 x 4 x 12r

Reverse Curl 30k x 5 x 10r

W4D1 Bench

April 21, 2020
Before Supper

Week 4, day 1. With the heat and a dry outside platform I'm getting pretty anxious to do some pressing again once these 5 weeks are up.

CS Activation

Bench Press 88k x 5 x 15r

Axle Row 203 x 5 x 8r

Hammer Curl 50e x 5 x 7r

W3D4 Bench

April 17, 2020
Before Supper

Week 3, day 4

Scarecrows 2.5k x 3 x 15r

Upright Row 42.5k x 3 x 10r

Bench Press Paused EMOM 132k x 6 x 1r

Ring Row x 3 x 20r
I like to really let the scaps slide around with these. Great back pump.

W3D3 Bench

April 16, 2020
Before Supper

Week 3, day 3

CS Activation

Bench Press 118k x 4/4/4/10

Pulldowns 150 x 12/12/12/10

Hammer Curl 50e x 5 x 6r

W3D2 Bench

April 14, 2020
Before Supper

Week 3, day 2

External Rotations 2.5k x 3 x 15r

Bent Raise 25e x 5 x 10r

Bench Press
132k x 2r
118k x 5 x 2r

Axle Row 198 x 5 x 10r

Reverse Curl 25k x 5 x 12r

W3D1 Bench

April 13, 2020
After Supper

Week 3, day 1

Scarecrows 2.5k x 3 x 15r

Upright Row 40k x 3 x 10r

Bench Press R/P 88k x 22-7-4

DB Row 100e x 2 x 20r

Nautilus Curl 50 x 5 x 12r

W2D5 Bench

April 10, 2020
Before Supper

Week 2, day 5. This is tiring. Not so much the bench but the biceps. Looking forward to having the weekend "off".

Scarecrows 2.5k x 3 x 15r

Bent Raises 25e x 5 x 10r

Bench Press Paused 125k x 8 x 2r

Pulldowns 150 x 5 x 10r

Baby Inch

W2D4 Bench

April 9, 2020
Before Supper

Week 2, day 4. Fatigue setting in.

CS Activation

Bench Press 88k x 5 x 15r

Axle Row 198 x 5 x 9r

Hammer Curl 45e x 5 x 8r

W2D3 Bench

April 8, 2020
Before Supper

Week 2, day 3

Scarecrows 2.5k x 3 x 14r

Upright Row 40k x 3 x 9r

Bench Press 110.5k x 5/5/5/5/11 - okay for having the fatigue building up like this.

DB Row 100e x 2 x 20r

Nautilus Curl 80 x 5 x 12r

W2D2 Bench

April 7, 2020
Before Supper

Week 2, day 2. I hate reps.

CS Activation

Bench Press R/P 81k x 22-9-4

Paused Lat Pulldowns 150 x 12/10/10/10

Reverse Curl 20k(bar) 5 x 12r

W2D1 Bench

April 6, 2020
Before Supper

Week 2, day 1. Beginning of the 5 bench days this week. Going to stay in a caloric surplus.

Plate Scarecrows 2.5k x 5 x 13r

Bent Raise 25e x 5 x 10r

Bench Press
125.5k x 3r, 110.5 x 5 x 3r

Axle Row 198 x 5 x 8r

Hammer Curl 45e x 4 x 8r last reps not as crisp as I'd like so I stopped at 4 sets.

Bench W1D3

April 3, 2020
Before Supper

First couple of bench sets I did with 60 second rests. Eff that.

External Rotations 2.5k x 3 x 12r

Upright Row 40k x 3 x 8r

Bench Press 81k x 5 x 15r

Axle Row 193 x 5 x 10r

Hammer Curl 40e x 5 x 8r

Hanging Leg Raise 4 x 8r

W1D2 Bench

April 1, 2020
Before Supper

Week 1, day 2 bench

Seated Cleans/Scarecrows 5k x 5 x 12r

Seated Rear Laterals 25e x 5 x 10r

Bench Press 118k x 10 x 3r

Axle Row 193 x 5 x 9r

Hammer Curl 40e x 5 x 8r

Standing Band Crunch 5 x 15r