BulletProof

[Superman]

Make sure you wear one of those little weiner cones like that one dude in the pic section....

Was gonna get a banana hammock with a smiley face on it.

 

[Superman]

Bench Day Blunders:

Bar x some
135 x 4
225 x 1
285x4 EZ
285x3 EZ

I smashed this and this was the main programming for the day so I moved right on to accessories after this

Floor press:
250 x 5 medium grip
250x5 close grip
250x7 normal grip

Oh NO LOCKOUT:
155x8
135x12 or 15
115x20 or some shit

Incline dumbbell weird shit work:
Alot of 60s
Alot of 35s

 

[MAYO]

What you think about them floor presses?

 

[Superman]

What you think about them floor presses?

Absolute best bench accessory IMO. When I originally had a decent bench the top ones were, FP, Kenelley presses(weird ass modified dumbbell lockout you can see Ryan Kenelley do them on you tube), and close grip bench.

I did incline occasionally but nothing compares to floor press. That pause is brutal, it hammers my tris so hard. I dont really have problems at the bottom of the lift, its usually always the lockout. So by hammering FP/Tris I can move bench up quickly.

I know that is more than you wanted to read, but the short of it is:

Floor press kicks fucking ASS

 

[Superman]

Bench Day:

Will sqwat tom

295x4
295x3

Fp chained banded
Worked up to
235+ chains/bands for a fiver

Incline Funny bar CG press No Lockout
100+bar x20
140+bar x10 or more cant remember

Incline db lockouts:
40s x alot
45s or 50s x alot
60sx15

Leave gymx1

 

[Superman]

Physique Update:
244 lbs had bodyfat tested today...
22.1%

Well, I'm still gonna try to get stronger I figured I was closer to 15-18% with visible upper abs and obliques but oh well.

This just tells me I need to under estimate my progress from now on and over estimate the amount of work I should be doing. I obviously need to diet harder and perhaps throw in cardio. I'd be embarassed to know what I was before.

I will not be a fat piece of shit forever. I'm gonna get this fixed.

 

[Superman]

Sqwatz:
275x7
285x3
225x12 *close stance*

Deadz:
Ohand
350x4
350x1 switchum grip 350x2

Cleans 135x1 hurt tricep... Left gym...

 

[Superman]

Back n' Bis:

Rows:
205x5
225x3-5
255x3
205x7
185x8
135x12

Bent over butterfly's and Other weird shit:
alot

Leave gym...

 

[Superman]

Bench Day:
Felt mentally strong sooo.

Warms ups:
135xsome
225x deep pause hurt like hell holding it, coming off the pause felt like it didnt weight jack shit
225 x chains basically same
315x1 touchn go... Absolutely smashed had atleast 3-4-5 more reps at this weight easily

Heavy banded speed work deep pauses double banded and chained 135 single felt much much heavier at the top than 315 did. All reps exploded off the chest in a hurry.

Incline press:
135x fuck this

Floor press:
275x5 all paused all ez

Need a spotter so I can go HAM soon.

 

[Superman]

275 x 8 on bench press.

250 5x5 close grip first 4 sets last rep was paused.

Failed a 315 floor press like a bitch right tricep made it left did not.

The rest of the workout was dedicated to murdering triceps.

 

[MAYO]

Dig the incline work, lol

 

[Superman]

Dig the incline work, lol

Gotta work it in, when you can fit it in...

Nah, that bench is a real piece of shit. Its angled weird and the bar actually sits behind the head. Its almost like a military bench with more incline to it then an actual incline bench press.