W4 RBBP - 295 x 4 x 4r

July 21, 2015
Before Supper

Week 4 RBBP. Really dozy today. Controlled my bench reps but really made sure I got a good pause on my last rep of my last set. Happy as well that I was able to grind out a couple of them. Typically when I stall, I stop so I must be getting a little more tricep power or finding a better groove.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
295 x 4 x 4r

Dip
BW x 3 x 10r

Upright Row
85 x 5
125 x 3 x 8r

Low Row
295 x 3 x 8r

BW Skullcrushers
BW x 3 x 20r

W6 JJ - Bench

June 10, 2015
Early Afternoon

Week 6. Almost locked out my 5th on the last set with decent pauses. They sure seem longer on the bench than on the recording haha!

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
290 x 4 x 3r, 4

CG Bench Press - these really sucked today for some reason
245 x 6, 5,

Low Row
200 x 2 x 20r

Pullaparts
MM x 40, 35, 30

Superset
Chain Skullcrushers x 40, 30, 25
Chain Curls x 25, 20, 15

W5 JJ - Bench

June 3, 2015
Before Supper

Week 5. Going to start changing up my bench assistance to more like what I was doing during the RBBB stuff. Seems I keep losing zazz off of my bench.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 4 x 3r, 6
250 x 10, 8

Low Cable Row
200 x 2 x 20r

Pullaparts
MM x 40, 30, 30

Superset
Chain Skullcrushers, 2 Chains E x 37, 25, 25, 13
Curls, 2 Chains x 35, 20, 15, 10

W2 JJ - Bench 285 x 4 x 3r, 4

May 13, 2015
Before Supper

Week 2. Still massively sick since Monday.

Bench Press
45 x 2 x 10r
135 x 5
185 x 5
225 x 2
255 x 1
285 x 4 x 3r, 5

CG Bench Press
240 x 8, 7, 6

DB Skullcrushers
40e x 3 x 15r plus a pressout on the last set

Pressdowns 100 x 2 x 8r
Rear Ring Flies x 2 x 15r

W1 JJ - Bench

May 6, 2015
Before Supper

Week 1 of the 2nd cycle. Bench felt very good despite not hitting my planned reps. The 1st four worksets had good long pauses on each rep. The final AMRAP set I aimed to just be very controlled whereas 8 weeks ago I know it got a little sloppy. Also had a visit with the dentist and that doesn't really do much to fire me up.

Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
270 x 4 x 3r, 6

Pin Press (10)
225 x 12, 10, 11

DB Skullcrushers
40e x 14, 14, 12 + a bunch of presses to burn out the tri's

Superset
Rear Ring Flies BW x 3 x 12r
Band Pressdowns Avr x 3 x 20r

W7 JJ - Bench 300 x 4 x 2r, 3

April 22, 2015
Before Supper

Week 7. I hate reps. Second rep on is never quite the same. Maybe the first two but after that nope. For some weird reason it feels like ages since I've benched. I think I need to keep some kind of flat barbell bench in my 4th day just to keep my groove.

Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
275 x 1
300 x 4 x 2r, 3

High Pin Press P-11 255 x 3 x 8r

Paused at top BB Row 225 x 3 x 8r

OH Band Extensions Light in each Mitt x 20, 15, 15

Empty Bar Skullcrushers 45 x 50r

W6 RBBP - 285 x 3 x 5r

January 13, 2015
Before Supper

Not enough food the last couple of days due to travel and crappy sleep. Hit my prescribed reps but missed an attempt at a 6th on my last main work set. Oh well.

Bench Press
45 x 3 x 15r
135 x 5
225 x 3
255 x 2
285 x 3 x 5r
250 x 9, 8

Low Cable Row w/Big V
225 x 4 x 12r

Band Pullaparts
MM x 3 x 20r

Giant Set
DB Skullcrushers 40# x 12, 10, 8
Seated DB Hammer Curl 40# x 12, 10, 8
3s Crunches BW +40# x 12, 10, 8

W5 RBBP Benching

January 6, 2015
Before Supper

Bagged but on the right track. Last time I did 295 for a triple was September of 2012 so I'm on the right track. It looked pretty rough back then as well as it was probably all I had.

Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
255 x 2
295 x 3, 3, 4
250 x 2 x 8r - paused last reps

Low Cable Row w/Big V
225 x 3 x 12r

Band Pull-Aparts
MM x 3 x 20r

Superset
DB Skullcrushers 40e x 2 x 12r
Seated DB Hammer Curls 40e x 2 x 12r

Crunches 3s Hold x 3 x 10r

W4 RBBP 290 x 4 x 4r

December 31, 2014
Evening

Well I'm glad I accepted last weeks shitty bench session as an anomaly and carried on with my prescribed weight. Nailed each set with confidence and was going to try for 5-6 reps on the last set but nailed my J-Hook hard on the 4th rep. Need to move a bit further down the bench.

Bench Press
45 x 4 x 10r
135 x 5
185 x 3
225 x 2
255 x 2
290 x 4, 4, 4, 4.5 - should've had 5-6

Low Cable Row w/Big V
225 x 4 x 10r

DB Side Raises
25e x 3 x 15r

Superset
DB Skullcrushers
40e x 3 x 10r

Seated DB Hammer Curls
40e x 3 x 10r

D2, B1 - Bench Cycle 8

October 21, 2014
Before Supper

Got a flu shot last night and feel like crap today.

Warm-up
Clubbell
McGill 3
Shoulder Dislocates

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
230 x 8, 8, 8, 10

Low Cable Row w/Big V
200 x 4 x 10r

Uni Side Raise
25 x 4 x 10r

Skullcrushers
35 x 8
85 x 5
115 x 9 - elbows tweaky still from arm wrestling.
105 x 10

D2, B2 - Bench

October 14, 2014
Before Supper

Pretty stoked as my bench is still inching up. I may even be able to surpass my old max by the end of the year without even peaking for it. Happy days!

Warm-up
Clubbell twice - once at noon, once before the main work
McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5, 5, 4 - little sloppy so I stopped

Low Cable Row w/Big V
190 x 4 x 12r

One Armed Side Raises
30 x 4 x 8r

EZ Skullcrushers
35 x 8
85 x 5
115 x 3 x 8r plus 8 CGBP

D2, B3 - Bench

October 7, 2014
Before Supper

Bad head cold today and really groggy. On a high note, no niggles.

Warmups
Clubbell Shield Casts and Mills
McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 1
300 x 1
315 x 3 x 1r
Add Red SS
315 x 3 x 5r

Low Cable Row w/Big V
190 x 4 x 10r

Unilateral Side Raises
30 x 3 x 8r

EZ Skullcrushers
35 x 8
85 x 8
115 x 3 x 8r

D2, B1 - Bench

September 30, 2014
Noon

Warm-up
Clubbell & McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 4 x 8r

Low Cable Row w/Big V
190 x 4 x 8r

Seated DB Cleans
65e x 10, 10, 8

EZ Skullcrushers
35 x 8
85 x 3
105 x 3 x 10r

D2, B2 - Bench

September 23, 2014
Evening

#assman

Warm up
Bird Dogs x 10
Rolling Plank x 20
McGill Crunch x 12
Clubbell 15# x 30

Work
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
235 x 1
255 x 6, 6, 7

Low Cable Row w/Fat V
170 x 3 x 12r

Seated DB Cleans
65e x 3 x 8r

EZ Skullcrushers
35 x 10
85 x 3 x 15r

D2, B3 - Bench

September 16, 2014
Before Supper

Back is getting better but still gimpy. Really hurts getting my bench arch but once my lats are pulled down it feels great.

First time trying seated dumbbell cleans as an exercise by itself as well. It actually hits the delts nicely.

Bench is still progressing little by little so that's good. No point in changing anything.

Clubbell Casts 25 x 100r
Bird Dogs 10s x 1 x 10r
Rolling Plank 1 x 20r
McGill Crunches 10s x 1 x 10r

Bench Press
45 x 3 x 10r
135 x 8
185 x 3
225 x 2
255 x 1
275 x 1
295 x 2
W/Orig SS
315 x 3 x 5r

Seated DB Cleans
40e x 3 x 15r

Low Cable Row w/Big V
150 x 3 x 15r

DB Skullcrushers w/FG
40e x 3 x 8r

D4, B2 - Press

September 12, 2014
Before Supper

A little different warm-up exercise.

KB Bottoms up Clean Walk 24k x 2 x 1 (about 30 seconds per lap)

Bird Dogs 10 x 10s

Rolling Planks 1 x 20r

McGill Crunch 1 x 10 x 10s

High Incline Bench Press
45 x 3 x 10r
95 x 5
145 x 2
165 x 3 x 5r

Feet Up Bench Press
225 x 3 x 8r

Ring Row
BW x 3 x 25r

Pull-Aparts
MM x 2 x 50r

EZ Skullcrushers
4 Chains +10# x 3 x 15r

D4, B3 - Press

September 5, 2014
Noon

BB High Incline Press
45 x 3 x 10r
95 x 2 x 5r
135 x 3
155 x 2
175 x 1
195 x 1
165 x 8

Feet Up Bench Press
225 x 8, 8, 7

Ring Row
BW x 50, 25, 15 - king of the back pumps!

Pull-Aparts
MM x 60, 25, 25

EZ Skullcrushers
4 Chains x 4 x 20r

August of Arms, Day 24

August 24, 2014
Evening

#31daysofarms #augustofarms

Biceps are fine, triceps are still feeling Saturday. I figured I'd give a go at repping out the bar with skullcrushers. I'll also note that when I do them I take the bar over the top of my head to the bench, not just to my forehead.

BB Skullcrushers x 30, 20, 20, 15, 15 - wicked pump!

More Extra Work

January 13, 2014
Noon

More work while Gail's working out.

1a) DB Hammer Curls - Not Alternating
40 x 10
65 x 10, 10

1b) DB Skullcrushers
40 x 3 x 10r

2a) Concentration Curls
65 x 3 x 8r - Iso hold last reps

2b) Band Pressdowns
Average Band x 3 x 15r

Squats 'n Stuff

September 2, 2013
Afternoon

First day going back to regular back squats since niggling my back a couple of weeks ago. Reps felt nice and tight so that's good. I also bumped up the weight for my EDT set and established a new baseline.

1) Squat
WU to 385 x 3 x 3r
315 x 10

2) Shoulder Shocker
25/5 x 15-15-8

3) 15 minute EDT - 35# DB's
3a) DB Hammer Curl w/Manus x 55r
3b) DB Skullcrushers w/Manus x 55r