Wednesday Morning

Heavy Bench Day.

Warm up:

  • chest press machine: 4 x 25, 40 lbs
  • triceps extension machine: 4 x 25, 25 lbs
  • DB bentover row: 4 x 25, 20 lbs

Workout:

  • Barbell floor press: 5 x 2-3 (90%) 110 lbs
  • barbell floor press: 5 x 2-3 (95%) 120 lbs

Tri-set:

  • EZ bar military press: 5 x 3-6, 70 lbs
  • Cable curls: 5 x 3-6, 60 lbs
  • plate front raises: 5 x 3-6, 25 lbs

Tri-set:

  • DB chest press: 5 x 3-6, 70 lbs
  • Seated shoulder press: 5 x 3-6, 50 lbs
  • DB triceps press: 5 x 3-6, 25 lbs

Shay-lon Moss

Owner of Confident Fit, LLC

ACSM Certified Personal Trainer

Exercise Science Degree

Sponsored Athlete

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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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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 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
 

Bosu Exercises

Upper, lower, cardio & Abs 

Upper body:

  1. Bosu Walkovers: 

2. Bosu Triceps walkup: 

3: Bosu Dome push up: 

Lower body:

1. Bosu lunge: 

2. Bosu Squat: 

3. Bosu hamstring curls: 

Abs:

1. Bosu ball sit ups: 

2. Bosu ball ab twist: 

3. Single leg glute bridge: 

Cardio:

1. Bosu burpees: 

2. Bosu mountain climbers: 

3. Bosu toe taps: 

 

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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? 

 
 

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