Bench...my nemesis...I will beat you at some point. In process of learning foot placement and how to get super stable on the bench. Felt really good how I was setting up tonight...hopefully it will carry over to higher numbers for me :)
Showing posts with label bench press. Show all posts
Showing posts with label bench press. Show all posts
August 14, 2013
June 17, 2013
Bench Night 6/11
Today was a first in Powerlifting...there was ALL women, except for Matt, of course. Poor guy was engulfed in estrogen LOL.
All in all, this was a good training session. The weights are starting to get pretty heavy, the last of the 5 reps is a struggle but I complete all reps as prescribed.
Week 5 - Cube/Progressive Overload Hybrid
Warm-Up/Stretching
2 min. Wall Pec Stretch
30 Pull Aparts
30 Bar Bench Press Reps
Main Work
2 x 5 Speed Bench @ 90#
2 x 5 Pause Press @ 100#
2 x 5 Paused CGB @ 95#
2 x 10 Strict Press @ 60#
2 x 5 Bent Over Rows @ 105#
50 Bandy Press Downs
50 Diamond Push Ups
3x Killer Kore
All in all, this was a good training session. The weights are starting to get pretty heavy, the last of the 5 reps is a struggle but I complete all reps as prescribed.
Week 5 - Cube/Progressive Overload Hybrid
Warm-Up/Stretching
2 min. Wall Pec Stretch
30 Pull Aparts
30 Bar Bench Press Reps
Main Work
2 x 5 Speed Bench @ 90#
2 x 5 Pause Press @ 100#
2 x 5 Paused CGB @ 95#
2 x 10 Strict Press @ 60#
2 x 5 Bent Over Rows @ 105#
50 Bandy Press Downs
50 Diamond Push Ups
3x Killer Kore
June 5, 2013
Bench Night!
Week 4 Cube/Progressive Overload Hybrid Training
Warm up/stretching
30 Pull aparts with a band
30 Dislocates
Bench Stretch
25 Empty barbell reps
Main Work
2 x 8 Speed Bench 66% @ 80#
2 x 8 Pause Press 76% @ 90#
2 x 8 Paused Close Grip Bench(CGB) 71% @ 85#
2 x 10 Strict Press @ 55#
2 x 5 Bent Over Rows @ 100#. Went too low on the weight with these...should have been @ around 115# or so. Oops!
50 Bandy Press Downs
50 Diamond Push Ups
2x Killer Core
I was having a good night! Felt great and got all the work done in a timely manner. Hoping to hit big numbers come August 10th.
Warm up/stretching
30 Pull aparts with a band
30 Dislocates
Bench Stretch
25 Empty barbell reps
Main Work
2 x 8 Speed Bench 66% @ 80#
2 x 8 Pause Press 76% @ 90#
2 x 8 Paused Close Grip Bench(CGB) 71% @ 85#
2 x 10 Strict Press @ 55#
2 x 5 Bent Over Rows @ 100#. Went too low on the weight with these...should have been @ around 115# or so. Oops!
50 Bandy Press Downs
50 Diamond Push Ups
2x Killer Core
I was having a good night! Felt great and got all the work done in a timely manner. Hoping to hit big numbers come August 10th.
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