Batman and Benching

Warm up:

 
  • DB chest press: 4 x 25, 20 lbs
  • Rear delt machine: 4 x 25, 20 lbs
  • Triceps machine: 4 x 25, 25 lbs

Workout:

  • Barbell bench press: 6 x 5-8, 75 lbs
  • Barbell bench press (wide grip): 6 x 5-8, 80 lbs
  • Barbell bench press (closed grip): 6 x 5-8, 75 lbs

Superset:

  • Barbell bentover row: 6 x 5-8, 70 lbs
  • EZ bar military press: 6 x 5-8, 50 lbs

Superset:

  • Cable rope face pull: 6 x 5-8, 70 lbs
  • Cable straight arm pull down: 6 x 5-8, 70 lbs

Superset:

  • Cable upright row: 6 x 5-8, 70 lbs
  • Plate front raises: 6 x 5-8, 25 lbs
 
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Bench day (heavy)

Warm Up:

  • Rear delt machine: 4 x 25, 10 lbs
  • bicep machine: 4 x 25, 20 lbs
  • DB triceps kickback: 4 x 25. 5 lbs

Workout:

  • Barbell bench press: 5 x 2-3 (80% 1RM) 95 lbs
  • wide grip barbell bench press: 5 x 8-10, 70 lbs
  • close grip barbell bench press: 5 x 8-10, 70 lbs

Superset:

  • DB chest press: 5 x 8-10, 60 lbs
  • Seated lateral raise: 5 x 8-10, 20 lbs
 
 

Today’s workout —

Warm up:

 
  • Cable overhead triceps extension: 4 x 25
  • EZ bar bicep curls: 4 x 25, 30 lbs
  • Bentover DB reverse flyes: 4 x 25, 10 lbs

Workout:

  • Barbell bench press: 5 x 2-3, 115 lbs (95% 1RM) 

Tri-set:

  • DB floor press: 6 x 12-15, 40 lbs
  • DB upright row: 6 x 12-15, 20 lbs
  • DB lateral raises: 6 x 12-15, 20 lbs

Tri-set:

  • DB palms in bentover row: 6 x 12-15, 40 lbs
  • Cable reverse grip triceps extension: 6 x 12-15, 50 lbs
  • DB curls: 6 x 12-15, 40 lbs

Tri-sets:

  • Cable bicep curls: 6 x 12-15, 30 lbs
  • Cable upright row: 6 x 12-15, 20 lbs
  • Triceps Dips: 6 x 12-15
 

Chest day gains

Warm up:

  • DB bench press: 4 x 25, 20 lbs
  • Band reverse fly: 4 x 25, green band
  • band pull apart:  4 x 25, green band

Workout:

  • Barbell bench press: 9 x 3-6, 70 lbs (60% 1RM)

        — Barbell bench press (wide): 5 x 3-6, 70 lbs

        — barbell bench press (narrow): 5 x 3-6, 70 lbs

Tri-set:

  • Incline Db bench press: 6 x 12-15, 60 lbs
  • EZ bar military press: 6 x 12-15, 30 lbs
  • DB shrugs: 6 x 12-15, 100 lbs

Tri-set:

  • Seated Arnold DB press: 6 x 12-15, 40lbs, 30 lbs
  • EZ bar reverse grip bentover row: 6 x 12-15, 70 lbs
  • assisted dips: 6 x 12-15, 130 lbs

Wednesday May 9th — bench press (heavy load)

Warm up:

  • EZ bar bentover rows: 4 x 25, 20 lbs
  • One handed overhead triceps extension: 4 x 25, 5 lbs 
  • chin ups (assisted): 4 x 25, 150 lbs 

Workout:

  • Barbell bench press: 5 x 2-4 (80%-90%), 5 x 95 lbs, 5 x 100 lbs, 5 x 110 lbs

        — Barbell bench press: 3 x 1-2 (95%+), 3 x 115 lbs, 3 x 120 lbs

Tri-set:

  • Reverse grip triceps pushdown: 6 x 12-15, 60 lbs
  • V-bar pulldown: 6 x 12-15, 60 lbs
  • DB lateral raises: 6 x 12-15, 20 lbs

Tri-set:

  • DB chest press: 6 x 12-15, 2 x 60 lbs, 4 x 50 lbs 
  • Bench dips: 6 x 12-15 
  • Plate front raises: 6 x 12-15, 10 lbs

Monday Bench press session

Bench with speed and power

So today was definitely a reboot day considering I haven’t been to the gym since Friday — because I used Saturday and Sunday as my rest days; so coming back today, I created my own workout plan utilizing the information I learned from Matt Wenning, I made today a dynamic power workout — with bench press as the core lift. I focused on form and using my back more and chest and shoulders less. It is still something to get used to , but it went over well overall, I also need to implement some forearm exercises to make my wrist stronger (they have a tendency to bend when bench pressing higher weights) and I want to rid of the habit before I end up hurting myself — so if anyone has any wrist strengthening exercises they recommend that helps them, please leave them in the comment section. 

 

Considering today is my first workout with a core lift, I went all out and made sure to really focus on the key factors to make my bench stronger. The key factors Matt told me about — my weaknesses and making them into strengths. All of the accessory work was for Triceps, lats and rear delts. I am definitely sore up top, but it was worth it, because I had to really put forth the effort. 

 

Warm up: 12-15 min (done as a circuit)

 
  1. DB press: 4 x 25, 30 lbs
  2. Cable one arm tricep extension 4 x 25 each arm, no weight
  3. Pec dec/rear delt machine: 4 x 25, 20 lb

Workout:

  • Barbell bench press (dynamic/speed and power): 9 x 3-6, 80 lbs – I did 3 sets of medium, 3 sets narrow and 3 sets wide grip and focused on speed and power output & used 60% of my 1RM.

Tri-sets:

  • Close grip lat pulldown: 5 x 10-15, 70 lbs
  • Kneeling cable tricep extension: 5 x 10-15, 70 lbs
  • Cable face pull: 5 x 10-15, 70 lbs

Tri-Sets:

  • Rope straight arm pull down: 5 x 10-15, 40 lbs
  • Cable triceps overhead extension (rope): 5 x 10-15, 60 lbs
  • Bentover DB reverse fly: 5 x 10-15, 30 lbs

Tri-Sets:

  • Seated elevated cable rows: 5 x 10-15, 90 lbs
  • Reverse grip triceps pushdown: 5 x 10-15, 50 lbs
  • EZ bar military press: 5 x 10-15, 50 lbs
 

Now I wanted to do bench press with bands as well but my gym didn’t offer thin enough bands for me to do it and I thought I could manage the thicker bands, but with the help of a spotter I couldn’t even manage to lift the bar off me with the thicker bands, #lifelesson so maybe when I get some bands then I can implement those for dynamic speed day as well. 

 

Shay-lon 

Wednesday Bench Deload

If I haven’t already mentioned in previous post from this week; this whole week is a deload week for me, besides the accessory workouts; those will be heavy weights — my core lifts will be low weight t help with recovery and of course, I will add some cardio here and there during the week as well. 

 
 
  • Barbell bench press: 3 x 5

 

  • 40% of 90% 1RM: 50 lbs
  • 50% of 90% 1RM: 65 lbs
  • 60% of 90% 1RM: 75 lbs

 

Superset:

  • DB chest press: 5 x 6, 90 lbs
  • DB alternating curls: 5 x 6, 60 lbs

Superset:

  • Push ups, 5 x 6
  • bench dips: 5 x 6

Superset:

  • DB hammer curls: 5 x 6, 60 lbs
  • lat pulldown (wide grip): 5 x 6, 100 lbs

Superset:

  • DB flyes: 5 x 6, 40 lbs
  • DB overhead triceps extension: 5 x 6, 30 lbs