Feeling stronger

Dynamic Effort Bench 

Warm up:

  • Incline DB bench press: 4 x 25, 20 lbs
  • Cable triceps pressdown: 4 x 25, 30 lbs
  • DB bentover neutral grip row: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 6 x 8-10, 3 x 80 lbs, 3 x 85 lbs

Superset:

  • DB chest press: 5 x 8-10, 60 lbs
  • DB arnold press: 5 x 8-10, 50 lbs

Tri-set:

  • DB one arm row: 5 x 8-10, 35 lbs
  • DB triceps kickback: 5 x 8-10, 20 lbs each arm
  • DB one arm chest press: 5 x 8-10, 25 lbs each arm
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Monday’s workout

Chest Dynamic Effort

Warm up:

  • Rear delt machine: 4 x 25, 20 lbs
  • Pec Dec: 4 x 25, 20 lbs
  • Triceps extension machine: 4 x 25, 35 lbs
Workout:
  • Barbell bench press: 6 x 6-8 (70%) + 5 lbs, 3 x 90 lbs, 3 x 95 lbs
  • Barbell bench press: 1 x 1, 125 lbs 
 
  • Cable Triceps pressdown: 4 x 8-10, 1 x 60 lbs, 3 x 70 lbs
  • Cable face pull: 4 x 8-10, 1 x 60 lbs, 3 x 70 lbs
  • EZ bar military press: 4 x 8-10, 50 lbs
 
  • DB shoulder shrugs: 4 x 8-10, 90 lbs 
  • Smith machine incline push up: 4 x 8-10
  • Smith machine inverted row: 4 x 8-10

Chest set workout

Warm up:

  • EZ bar bentover row: 5 x 25, 20 lbs
  • DB chest press: 4 x 25, 20 lbs
  • Resistance band front raises: 4 x 25, red band

Workout:

  • Barbell floor press: 4 x 6-8, 90 lbs & 4 x 6-8, 95 lbs
  • Barbell floor press: 4 x 6-8, 100 lbs & 4 x 6-8, 105 lbs

Tri-set

  • DB chest press: 5 x 8-10, 60 lbs
  • DB incline press: 5 x 8-10, 40 lbs
  • DB one arm lateral raise: 5 x 8-10, 15 lbs each arm

Tri-sets:

  • DB one arm seated shoulder press: 5 x 8-10, 25 lbs
  • Standing cable reverse fly: 5 x 8-10, 40 lbs
  • Chin ups (w/assistance) 5 x 8-10

Superset:

  • Reverse grip lat pull down: 5 x 8-10, 70 lbs
  • Standing bentover w/one arm using lower cable: 5 x 8-10, 20 lbs each arm

Cardio Seshh:

  • Stair climber: 20 minutes, level 5

Monday’s workout went a little like this..

so nothing too new today, but decided to amp it up with the amount of sets this week like I had in the beginning of this powerlifting journey. I guess I decided it was time and after having seeing results from doing so, I want to see more. 

Warm Up:

  • One arm DB bentover row: 4 x 25, 10 lbs each arm
  • Triceps extension machine: 4 x 25, 30 lbs
  • Cable lat pulldown: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 6 x 6-8, 90S lbs 

Supersets:

  • Barbell bench press (wide grip): 6 x 6-8, 95 lbs
  • EZ bar bentover rows: 6 x 6-8, 60 lbs

Supersets:

  • Barbell bench press (narrow grip) 6 x 6-8, 85 lbs
  • DB alternating hammer curls: 6 x 6-8, 60 lbs

Tri-sets:

  • One arm cable triceps push down: 6 x 6-8 each arm, 30 lbs
  • DB upright row: 6 x 6-8, 40 & 50 lbs
  • EZ bar military press: 6 x 6-8, 50 lbs

Tri-set:

  • bench dips: 6 x 6-8
  • DB triceps kickback: 6 x 6-8 each arm, 20 lbs
  • DB Arnold press: 6 x 6-8, 40 lbs

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

Thanks for reading – don’t forget to follow me on social media

 
 

Remember to follow my blog, share it, and leave comments 🙂

 

Shay-lon

Resistance band exercises (upper body)

Utilizing resistance bands for exercise are a great way to recover from injury, warm up before starting your workout, and adding some form of variety to your programs. Not to mention you can add them to your main exercises to add some form of extra resistance. 

 

Today’s post will go over some upper body exercises using the resistance band. Feel free to add your own resistance band exercises in the comment section if it isn’t already mentioned on the list. 

 
 
  1. Standing chest press- chest 
  2. shoulder press- shoulders 
  3. overhead triceps extension- triceps 
  4. seated row- back 
  5. standing row- shoulders 
  6. front raise- delts 
  7. lateral raises- delts 
  8. resistance band push ups- full body
  9. Bentover row – back 
  10. bicep curls – biceps 

Shay-lon 

 

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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