First Workout of July

Got my FIRST workout of July finished up, and boy oh boy, would I have loved to have made an excuse to not go today. I was busy from sun up to sun down practically and still busy with having to play catch up on the blog post & make sure my social media is all caught up for the night & it starts all over tomorrow. The only thing that mattered today was being able to start my Monday off with a workout — I was able to workout later this afternoon vs in the morning and many thoughts streamed through my mind to just half ass the workout and go home BUT, I knew I couldn’t do that, because once I am at the gym, I finish the job 100 percent; that’s what it means to talk the walk. While I am somewhat exhausted, I was able to meal prep for the next couple of meals for the week and do a small amount of cleaning. The majority of my problem lies with the fact it is HUMID as all hell & I don’t like it at all. Anyone else dealing with the humidity?

 

Besides all that, I made Monday another chest day. 

 

Warm up:

 
  • Resistance band lateral raises: 4 x 25, red band
  • resistance band front raises: 4 x 25, red band
  • resistance band pull apart: 4 x 25, red band

Workout:

  • Barbell bench press: 8 x 6, (60% and 65% 1RM) 4 x 75 lbs, 4 x 80 lbs
  • Barbell bench press (wide grip): 8 x 5, 95 lbs
  • barbell bench press (close grip): 8 x 5, 80 lbs

Superset:

  • DB chest press: 8 x 6, 70 lbs
  • Seated DB shoulder press: 8 x 6, 50 lbs

Superset:

  • Underhand lat pulldown: 8 x 6, 90 lbs
  • Dips: 8 x 6

Superset:

  • EZ bar military press: 8 x 6, 60 lbs
  • Reverse cable triceps extension: 8 x 6, 70 lbs

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Last Workout in June

The last workout of the month landed on a leg day — 

 

Warm up:

 
  • Kettlebell stiff legged deadlifts: 4 x 25, 12 lbs
  • Hip abduction: 4 x 25, 25 lbs
  • Hip adduction: 4 x 25, 25 lbs

Workout:

  • Sumo deadlift: 6 x 3-4 (80% 1RM), 230 lbs
  • Barbell back squats: 8 x 6-8 (60%-65% 1RM), 4 x 135 lbs, 4 x 145 lbs
  • Barbell stiff legged deadlift: 5 x 8-10, 115 lbs

Superset:

  • DB Romanian deadlift: 5 x 8-10, 40 lbs
  • Single leg kettlebell deadlifts: 5 x 8-10 each leg, 12 lbs

Superset

  • Resistance band lying leg raises: 5 x 8-10 each leg, red band
  • resistance band abduction: 5 x 8-10 each leg, red band

When the Bench Press Needs Work

Ugh! my bench , my bench, my bench needs improvement. Today was a heavier day for bench — what i could consider heavier but not near my max day. I was working in the 3 rep range and did 95 lbs & 110 lb lifts for my bench press. I show both lifts Here. My bench has always been my weakest lift out of the BIG 3  — I am hoping within the next couple of weeks my max will increase by 5 lbs or so, because when competing I have to be strong in all three lifts in order to get the better total. My deadlifts and squats are my strongest lifts but I can’t only rely on them so I HAVE to work on increasing my bench if I want to better myself as a powerlifter. 

 

As of now, my plan is to use weighted push ups & continue to work on my weaker areas that carry over to the bench in order to have a good balance of strength & hopefully seeing increases in my bench press. 

 

Warm up:

 
  • Resistance band chest press: 4 x 25, green band
  • EZ military press: 4 x 25, 20 lbs
  • Lat pulldowns: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 6 x 3, 95 lbs (75% 1RM)
  • barbell bench press: 6 x 3. 100 lbs (80% 1RM)

Superset:

  • Seated Arnold press: 5 x 6, 50 lbs
  • DB front raises: 5 x 6, 30 lbs

Tri-set:

  • Cable upright rows: 5 x 6, 80 lbs
  • DB hammer curls: 5 x 6, 60 lbs & 70 lbs
  • DB triceps kickback: 5 x 6, 20 lbs

Superset:

  • EZ bar curls: 5 x 6, 50 lbs
  • Seated DB shoulder press: 5 x 6, 50 lbs

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Shay-lon

Bench Speed Day

Warm up:

 
  • DB chest press: 4 x 25, 30 lbs
  • Cable Triceps pushdown: 4 x 25, 30 lbs
  • Cable face pulls: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 8 x 5-6, 75 lbs
  • Barbell bench press (wide grip): 5 x 8-10, 80 lbs
  • Barbell bench press (close grip): 5 x 8-10, 75 lbs

Superset:

  • Cable triceps reverse grip pushdown: 5 x 8-10, 60 lbs
  • DB bentover row: 5 x 8-10, 50 lbs

Superset:

  • Bench dips: 5 x 8-10
  • DB reverse flyes: 5 x 8-10, 30 lbs

Tri-sets:

  • DB incline chest press: 5 x 8-10, 50 lbs
  • DB floor press: 5 x 8-10, 40 lbs
  • DB seated overhead extensions: 5 x 8-10, 15 lbs
 

Gym Partner Monday

Today was one of those days where I wasn’t in town to attend my regular gym and I still wanted to get a workout in, in order to not skip a Monday. Thankfully, my friend, whom I was staying with over the weekend, agreed to attend the gym with me earlier this morning at her gym. Now, if I had to attend without her, i probably would have, but not have liked it very much because of the fact it was a new environment that I am not yet used to and have only been to once before. With as long as I have been lifting, you would assume I wouldn’t have any issues with the gyms, but I still have my small insecurities when entering a new gym in a new place. Today’s workout was both quick and very simple. In the mix of it all, I was able to show her new exercises and push her past what she would normally feel comfortable doing, I love doing that; boosting someone’s confidence and making them feel good about their abilities. 

 

Workout:

 
  • Smith machine bench press: 3 x 6, 75 lbs, 95 lbs

Superset:

  • Smith machine bentover row: 3 x 8, 75 lbs
  • smith machine upright row: 3 x 8, 45 lbs

Superset:

  • Seated Db shoulder press: 3 x 8, 40 lbs
  • seated Db lateral raise: 3 x 8, 20 lbs

Superset:

  • Seat low row: 3 x 8, 100 lbs
  • wide grip lat pulldown: 3 x 8, 70 lbs
 

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
 

Bench 1RM

Bench press testing

Today I did my bench press 1RM to see where I was at with my dynamic strength. It was higher than I assumed, but not as high as I would have liked considering my bench press isn’t the weakest of the 3 big lifts. For some reason, I always find myself plateauing when it comes to my bench press, and I don’t know if it is my lack of programming for it correctly or if I haven’t worked/strengthened the right muscles to lift more. I am 10 lbs away from my goal (which doesn’t seem like much, but it is a lot when lifting). In the meantime, I probably will tweak some workouts and see where I am again in another 6 weeks with my bench press. Anyone else have a weak area in bench pressing? What have you done to perform higher weights? leave answers in the comment section. 

 

Warm up:

 
  • Incline DB chest press: 4 x 25, 30 lbs
  • One arm bentover DB row: 4 x 25 ea. arm, 15 lbs
  • DB bentover reverse fly: 4 x 25, 10 lbs

Workout:

  • Barbell bench press: 125 lbs – MAX WEIGHT

Superset:

  • DB floor press: 6 x 12-15, 60 lbs
  • Bentover DB row: 6 x 12-15, 40 lbs

Superset:

  • DB flyes: 6 x 12-15, 30 lbs
  • One arm DB chest press: 6 x 12-15 ea. arm, 30 lbs

Superset:

  • Resistance band pull apart: 6 x 12-15, red band
  • Seated DB shoulder press: 6 x 12-15, 40 lbs