ChrisLindsay9
MuscleHead
- Jun 17, 2013
- 2,773
- 1,144
TUESDAY - 08/25/15: Bench Press
*Week 3/11 of the “Pursuit of 1000 Total” Program (9 Weeks til 2015 APF Fall Open - Michigan)
**Training Maxes for this program: Sq 335 (belt-only); Bn 205; Dl 425; Bn (w/ Pause) 190
Supplements
Pre-Workout: Monster Enerzy Zero
Intra Workout: MHP 10x BCAAs, Low-Cal Gatorade (32 oz.)
Warm-Up
Band Shoulder Tornados, Band Pull-Aparts, Band 1-Hand External Rotation
Bench Press
Bench Press: 160x5 x4 sets (77%) *vids*
2-Board (Foam) Close Grip Bench: 157x6 x4 sets (RPE 8) *vid*
JM Press: 72x8 x3 sets (RPE 7) *vid*
Pull-Ups (w/ 20# Vest): 9,7,6 *blurry vid*
60lb. Sandbag P/U: 10 reps per shoulder; 2 sets *vid*
DB Shrugs: 80x25 (AMRAP)
DB Bicep Curl (1 Set): 5 reps of 25s->20s->15s->10s->5s->5s->10s->15s->20s->25s (only 1 reps at second 25)
Cool-Down
Band Face Pulls, Band Pull-Aparts, Elbow/Wrist – Rolling
Notes
One of my absolute best training sessions. I have been dealing with a slight oblique pull/sprain on my right side for a week now, but it's been progressively getting better. You'll see that my bar line is slightly slanted, which I am guessing is a consequence of the sprain. It was a ton worse last week, which is why I think it's connected to that issue. I have been doing some side planks and variations, along with heat therapy, on my own to get it right.
Anyways, my first set on the bench was my worst. But my subsequent three sets were a lot better. I got great hand-offs by my wife focus_breathe. I was able to get good tempo/rhythm and tightness which is usually a challenge for sets more than 3 reps. And although my triceps were kinda baked after the CG bench sets; I had decent, sustained energy throughout the workout.
Videos
[video]https://youtu.be/JFVV1zgARMU[/video]
[video]https://youtu.be/HL2agGebEE0[/video]
[video]https://youtu.be/O30QBu2sNDw[/video]
[video]https://youtu.be/dXy0w8cyy_4[/video]
[video]https://youtu.be/kh4HicDDeqs[/video]
[video]https://youtu.be/is3S0kLwjWg[/video]
*Week 3/11 of the “Pursuit of 1000 Total” Program (9 Weeks til 2015 APF Fall Open - Michigan)
**Training Maxes for this program: Sq 335 (belt-only); Bn 205; Dl 425; Bn (w/ Pause) 190
Supplements
Pre-Workout: Monster Enerzy Zero
Intra Workout: MHP 10x BCAAs, Low-Cal Gatorade (32 oz.)
Warm-Up
Band Shoulder Tornados, Band Pull-Aparts, Band 1-Hand External Rotation
Bench Press
Bench Press: 160x5 x4 sets (77%) *vids*
2-Board (Foam) Close Grip Bench: 157x6 x4 sets (RPE 8) *vid*
JM Press: 72x8 x3 sets (RPE 7) *vid*
Pull-Ups (w/ 20# Vest): 9,7,6 *blurry vid*
60lb. Sandbag P/U: 10 reps per shoulder; 2 sets *vid*
DB Shrugs: 80x25 (AMRAP)
DB Bicep Curl (1 Set): 5 reps of 25s->20s->15s->10s->5s->5s->10s->15s->20s->25s (only 1 reps at second 25)
Cool-Down
Band Face Pulls, Band Pull-Aparts, Elbow/Wrist – Rolling
Notes
One of my absolute best training sessions. I have been dealing with a slight oblique pull/sprain on my right side for a week now, but it's been progressively getting better. You'll see that my bar line is slightly slanted, which I am guessing is a consequence of the sprain. It was a ton worse last week, which is why I think it's connected to that issue. I have been doing some side planks and variations, along with heat therapy, on my own to get it right.
Anyways, my first set on the bench was my worst. But my subsequent three sets were a lot better. I got great hand-offs by my wife focus_breathe. I was able to get good tempo/rhythm and tightness which is usually a challenge for sets more than 3 reps. And although my triceps were kinda baked after the CG bench sets; I had decent, sustained energy throughout the workout.
Videos
[video]https://youtu.be/JFVV1zgARMU[/video]
[video]https://youtu.be/HL2agGebEE0[/video]
[video]https://youtu.be/O30QBu2sNDw[/video]
[video]https://youtu.be/dXy0w8cyy_4[/video]
[video]https://youtu.be/kh4HicDDeqs[/video]
[video]https://youtu.be/is3S0kLwjWg[/video]
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