Friday’s workout make up day

No excuses

Friday was my make up day since I had missed Wednesday’s bench session. It was heavier lifting day, so close to my max day with my core lifting. Accessory work I made a strength (heavier load) as well to match it. 

 

Warm up:

 
  • Cable straight arm pulldown: 4 x 25, 30 lbs
  • Cable rope face pulls: 4 x 25, 30 lbs
  • Cable triceps pushdown: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 5 x 2-3 (90% 1RM), 110 lbs

Tri-set:

  • DB alternating bicep curls: 6 x 5-8, 60 lbs total
  • Triceps extension machine: 6 x 5-8, 60 lbs
  • Rear delt machine: 6 x 5-8, 60 lbs

Cardio:

  • Stair climber: 10 minutes, level 5

so recently I have noticed my bench has went down in weight — my 1RM was 135 lbs at one point , close to 140 and now, it is about 120 (if I were to guess) and while that might not seem like an extreme loss, it feels like it, so I am trying to bring my numbers back up & it has been tough. My bench is the weakest link in the BIG 3 lifts, always has been but since stopping a program and focusing on weaknesses, it has went down in weight — right now, I am creating my workouts with trial and error and hoping in 6-8 weeks  I will see the numbers climb back up. 

 

Anyone else have a hard time with their bench numbers? 

 
 
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fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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