Tag: Bench Press

Training Log 09/19/2021 – 09/25/2021

https://youtu.be/9g-ZRbd_kNA

Sunday 09/19/2021
BW: 181.2
–
Assault Bike x 30min – 10.1 Miles [5min LISS; 20/100 x 10; 5min LISS]
Supinated Inverted Row x 10,10,10,8,8,8,8,8,5,5 [EMOM]
Blast Strap Plank x 30s x 6 sets [30s]
Copenhagen Plank x 15s x 4; Side Plank w/ Abduction x 30s x 4 sets
Calf Raise x 25 x 4 sets
Banded Tricep Pushdown x 25 x 4 sets

Monday 09/20/2021
BW: 179.8
–
Deadlift:
350×1
370×1
277.5×5 x 5 sets
–
Bench Press:
245×1
260×1
207.5×3 x 8 sets
–
Pushups x 25,10,15,15,10,10,10
BB Bicep: 10 reps @ 35,45,55,65,55,45,35

Tuesday 09/21/2021
BW:178.8
–
High Bar Squat:
330×1
350×1
370×1
277.5×5 x 5 sets
–
Press:
155×1
170×1
135×3 x 8 sets
–
Back Raise: 25lb x 10 x 6 sets
3 Way Shoulder Raise: 10’s x 12 x 3 sets

Wednesday 09/22/2021
BW:180.8
–
Pullups:
BW x 5 x 10 sets
Band Assisted (Avg) x 10 x 5 sets
–
Ab Wheel: Knees x 10 x 10 sets [30s rest]
–
Side Bend Hold x 30s x 5 sets
–
DB Bicep: 25’s x 20,18,15,12,10
–
Assault Bike x 30min – 10.0 Miles [5min LISS; 20s/100s HIIT x 10; 5min LISS]

Thursday 09/23/2021
BW:181.2
–
Pause (Below Knee) Deadlift:
285×1
315×1
335×1
250×5 x 5 sets
–
Close Grip Bench:
230×1
245×1
260×1
207.5×3 x 8 sets
–
Rear Foot Elevated Split Squat:
BWx10 x 10 sets
–
3-Way Shoulder Raise:
5’s x 10 x 5 sets

Friday 09/24/2021
BW:181.0
–
Assault Bike x 30min – 10.1 Miles [60s/60s x 15]
Knee Raise x 10 x 10 sets
BB Row: 100lb x 10 x 6 sets / BB Shrug: 100lb x 10 x 4 sets
45 Degree Side Bend Hold x 30s x 10 sets
–
JUDO x 60min

Saturday 09/25/2021
BW:181.2
–
2ct Pause Squat:
320×1
340×1
360×1
270×5 x 5 sets
–
Low Incline Bench:
215×1
235×1
190×3 x 8 sets
–
Dips: BWx10 x 10 sets
DB Bicep: 15’s x 10 x 10 sets

Training Log – 09/12/2021 – 09/18/2021

Sunday 09/12/2021
BW:180.6
–
Blast Strap Inverted Row x 10 x 10 [30s rest]
Blast Strap Plank x 30s x 5 sets [30s rest]
Copenhagen Plank x 15s x 5 sets [30s rest]
Assault Bike x 50min LISS – 16.1 Miles

Monday 09/13/2021
BW: 181.8
–
Deadlift:
365×1
275×4 x 5 sets
–
Bench Press:
255×1
275×1
205×3 x 8 sets
–
Pushups x 10 x 10 [30s rest]
BB Bicep: 45 x 10 x 7 sets

Tuesday 09/14/2021
BW: 180.8
–
High Bar Squat:
350×1
365×1
275×4 x 5 sets
–
Press:
155×1
170×1
135×3 x 8 sets
–
45 Degree Back Raise:
25lb x 10 x 5 sets
–
3-Way Shoulder Raise: 15’s x 8 x 4 sets

Wednesday 09/15/2021
BW:182.0
–
Assault Bike x 30min – 9.9 Miles [5min LISS; 30s/90s x 10 reps; 5min LISS]
Ab Wheel x 10 x 10 sets [30s]
Pullups: BW x5x5; x4x5; Green Assisted x 10,10,8,7,5
45 Degree Side Bend x 10 x 5 sets
DB Bicep 10’s x 10 x 10 sets [30s]
Incline Treadmill x 22.5min @ 4.0mph/5% Grade

Thursday 09/16/2021
BW:181.2
–
Pause (Below Knee) Deadlift:
330×1
250×4 x 5 sets
–
Close Grip Bench:
255×1
205×3 x 8 sets
–
RFESS x 10r x 5 sets
3-Way Shoulder Raise: 10’s x 12 x 5 sets

Friday 09/17/2021
BW: 182.2
–
Knee Raise x10x5; x5x5 [60s rest]
Single Arm DB Row: 65x10x5; x5x5 [60s rest]
DB Side Bend: 55×15 x 3 sets
Assault Bike x 30min LISS – 10.1 Miles

Saturday 09/18/2021
BW:182.0
–
2ct Pause Squat:
335×1
355×1
265×4 x 5 sets
–
Low Incline Bench:
230×1
185×3 x 8 sets
–
Dips x10x6; x5x3
BB Bicep: 33x15x5; x10x5

https://youtu.be/PtkQ-AvAxWo

Training Log 09/05/21 – 09/11/2021

Sunday 09/05/21
BW:180.0
–
Assault Bike x 50min – 16.8 Miles [LISS x 15min; 20/100 x 10; LISS x 15min]
Hanging Knee Raise x 25,10,10,8,7
Single Arm DB Row: 50×25,10,10,10,10
45 Degree Side Bend: BW x 20,10,10,10,10

Monday 09/06/21
BW:179.0
–
Deadlift:
380×1
405×1
350×4 x 6 sets
–
Bench:
255×1
275×1
235×4 x 6 sets
–
Low Incline Bench:
215×1
160×6 x 6 sets
–
Pushups x 35,10,10,10,10

Tuesday 09/07/21
BW: 179.2
–
High Bar Squat:
330×1
355×1
305×4 x 6 sets
–
Press:
155×1
134×4 x 6 sets
–
Tricep Pushdowns:
50 x 10 x 3 sets

Wednesday 09/08/21
BW: 180.2
–
Assault Bike x 50min – 15.3 Miles
[5min Warmup; 45/75 x 5; 20/100 x 5; 10/110 x 5; LISS x15min]
–
Ab Wheel x 10 x 10 sets [30s rest]
Pullup: BW x 3 x 10 sets [EMOM]
Band Assisted (Green) Pullups x 12,12,12,8,8,8
Copenhagen Plank x 15s x 5 sets
BB Bicep x 33 x 25r x 3 sets

Thursday 09/09/21
BW:182.8
–
Pause Deadlift @ Just Below Knee:
325×1
245×4 x 5 sets
–
Close Grip Bench:
250×1
200×3 x 7 sets
–
RFESS x 10 x 4 sets
–
3-Way Shoulder Raise: 5’s x 10r x 4 sets

Friday 09/10/21
BW:182.4
–
Assault Bike x 50min – 15.4 Miles – Easy LISS x 50min
Knee Raise x 15,15,10,10,5,5
Single Arm DB Row: 65 x 15,10,10,10,10
DB Side Bend: 10 reps @ 15, 35, 55, 75, 75

Saturday 09/11/21
BW:180.2
–
2ct High Bar Pause Squat:
325×1
350×1
262.5×4 x 5 sets
–
Low Incline Bench:
225×1
180×3 x 8 sets
–
BB Strict Bicep Curl:
33×5
53×5
73×5
93×5
100.5×4.5

https://youtu.be/bbGiKdvlsCQ

Training Log – 08/22/21 – 08/28/21

Sunday, August 22nd, 2021
BW:181.2
–
Assault Bike x 45min – 14.3 miles
Pullup: BW x 5 x 10 [EMOM]
Banded Row x 15 reps x 5 sets
Blast Strap Rollout x 10 reps x 5 sets
Blast Strap Inverted LTE x 8 reps x 5 sets
45 Degree Side Bends x 12 reps x 5 sets
SL Calf Raise x 12 reps x 5 sets
Neck Extensions 20lb x 25,15,10

Monday, August 23rd, 2021
BW:180.8
–
Deadlift:
355×3
400×1
355×3,3,3,6
–
Bench:
240×3
270×1
240×3,3,3,6
–
Low Incline Bench:
165×5
190×1
210×1
165×5,5,5,10
–
Judo x 60 Minutes

Tuesday, August 24th, 2021
BW:180.8
–
High Bar Squat:
315×3
350×1
375×1
335×3,3
315×3,3
–
Press:
140×3
155×1
140×3,3,3,6
–
Sumo Deadlift:
350×1
385×1
340×3,3,3,3,6
–
BB Bicep Curl 45 x 10 x 6 sets
Pushups x 10 x 6 sets
Bent Over Rear Delt 10lb’s x 10 reps x 6 sets

Wednesday, August 25th, 2021
BW: 180.4
–
Assault Bike x 45min – 14.5 Miles
Side Plank w/ Hip Abduction x 10 reps x 3 sets
Hollow Body Hold x 30s x 3 sets
Front Plank x 30s x 3 sets
Side Delt Raise 10lb’s x 15 reps x 3 sets
Front Delt Raise 10lb’s x 15 reps x 3 sets
DB Chest Fly 15lb’s x 15 reps x 3 sets

Thursday, August 26th, 2021
BW: 179.0
–
2.25″ Deficit Deadlift:
285×5
315×1
365×1
285×5,5,5,11
–
2.25″ Tempo Deficit RDL:
175 x 6 reps x 5 sets
–
Close Grip Bench:
225×1
255×1
200×5,5,5,5,10
–
Dips BW x 20,10,10,5,5

Friday, August 27th, 2021
BW: 179.2
–
Assault Bike x 45min – 14.5 Miles
Neutral Grip Chinup BW x 10 reps x 3 sets
Barbell Reverse Grip Row 33 x 20 reps x 3 sets
Hanging Knee Raise BW x 10 x 3 sets
Copenhagen Plank x 15s x 3 sets
–
Judo x 60 Minutes

Saturday, August 28th, 2021
BW: 179.2
–
2ct High Bar Squat:
350×1
270 x 5 reps x 6 sets
–
Slingshot Bench:
295×1
230 x 5 reps x 6 sets
–
Tempo Feet Up Bench:
135 x 8 reps x 5 sets
–
DB Bicep Curl:
15lb’s x 25,20,15,10,10,10,10

https://youtu.be/yzNfbPLGTWM
Mostly top singles with a few working sets sprinkled in.

Training Log 06/21/2020 – 06/27/2020

Weekly Miles Walked: 30 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 877.75 Miles [Goal:1500]

06/21/2020
BW:177.6
–
REST DAY

06/22/2020
BW:178.0
–
Comp Squat:
415×1
435×1
410×3 x 2 sets
–
TnG Bench:
280×1
290×1
255×3 x 2 sets
–
2ct Pause Bench:
225×4
235×4
245×4
235×4

06/23/2020
BW:176.0

06/24/2020
BW:177.0
–
Comp Deadlift:
435×1
450×1
405×3 x 3 sets PR
–
Comp Bench:
275×1
290×1
265×2 x 3 sets
–
Pause Squat:
355×4
365×4
375×4 PR
315×4

06/25/2020
BW:176.4
–
REST DAY

06/26/2020
BW:177.8
–
Pin Squat (w/ Belt):
405×1
425×1 PR
405×2 PR
385×2 x 2 sets
–
Pin Bench:
265×1
275×1
285×1
270×2
255×2 x 2 sets
–
Deficit Deadlift:
355×4
365×4
375×4
385×4 PR

06/27/2020
BW: 175.6
–
REST DAY

Training Log 06/07/2020 – 06/13/2020

Weekly Miles Walked: 34 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 813.75 Miles [Goal:1500]

06/07/20
BW:176.2
–
REST

06/08/20
BW:178.0
–
Comp Squat:
405×1
430×1
390×3 x 2 sets
–
TnG Bench:
275×1
285×1
255×3 x 2 sets
–
Spoto Bench Press:
205×4
215×4
225×4 x 3 sets

06/09/20
BW:176.6
–
REST

06/10/20
BW:175.6
–
Comp Deadlift:
405×1
425×1
445×1
375×4 x 2 sets
–
Comp Bench:
275×1
285×1
255×3 x 4 sets
–
Pause Squat (w/ Belt):
330×4
340×4
350×4
330×4 x 2 sets

06/11/20
BW:177.0
–
REST

06/12/20
BW:177.6
–
Pin Squat (w/ Belt):
405×1
390×3
–
Pin Bench:
265×1
255×3
–
Deficit Deadlift (w/ belt):
345×4
355×4
365×4
335×4 x 2 sets

06/13/20
BW:176.0
–
REST

Training Log 05/31/2020 – 06/06/2020

Weekly Miles Walked: 39 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 779.75 Miles [Goal:1500]

05/31/2020
BW:177.4
–
Rest Day

06/01/2020
BW:178.2
–
Comp Squat:
415×1
425×1
365×4 x 3 sets
–
TnG Bench:
275×1 x 2 sets
245×4 x 3 sets
–
2ct Pause Bench:
190×4
200×4
210×4
220×4

06/02/2020
BW:178.0
–
Assault Bike: LISS x 20min [6.5 miles]
Pullup: BW x 14 x 1 set
Ab Wheel: Knees x 35 x 1 set
Dips: BW x 20 x 1 set
Barbell Bicep Curl: 45 x 30 x 1 set
Calf Raise: BW x 50 x 1 set
Neck Extension: 20 x 30 x 1 set

06/03/2020
BW: 177.2
–
Comp Deadlift:
395×1
425×1
375×4 x 4 sets
–
Comp Bench:
270×1
280×1
250×3 x 3 sets
–
Pause Squat (no belt):
330×4
340×4
350×4…PR
330×4

06/04/2020
BW:176.6
–
Assault Bike:
LISS x 20min [6.6 miles]
–
Blast Strap Inverted Row: BW x 30 x 1 set
Hanging Knee Raise: BW x 20 x 1 set
Feet Elevated Pushup: BW x 20 x 1 set
Plate Hammer Curl: 25lb x 50 x 1 set
Calf Raise: BW x 50 x 1 set
45 Degree Back Raise: BW x 30 x 1 set
Banded Pullapart: Green x 50,25,25

06/05/2020
BW:176.2
–
Pin Squat w/ Belt:
385×1
405×1 PR
390×3 PR
370×3 x 2 sets
–
Pin Bench:
245×1
265×1
255×3
242.5×3 x 2 sets
–
Deficit Deadlift (no belt):
345×4
355×4
365×4 PR
345×4

06/06/2020
BW:176.2
–
Rest Day

Training Log 05/24/2020 – 05/30/2020

Weekly Miles Walked: 30 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 740.75 Miles [Goal:1500]

05/24/2020
BW:176.2
–
Rest Day

05/25/2020
BW:176.2
–
Comp Squat:
410×1
350×4 x 4 sets
–
Comp Bench:
270×1
237.5 x 3 x 5 sets
–
Tempo Dips:
BW x 8 x 5 sets
–
Barbell Bicep Curl:
33 x 25 x 4 sets
–
Calf Raise:
BW x 25 x 4 sets
–
*Worked 12 hours after training.

05/26/2020
BW:175.6
–
Rest Day
–
*Worked another 12 hour shift.

05/27/2020
BW:174.6
–
Comp Deadlift:
425×1@10
330 x 4 x 4 sets
–
2ct Pause Bench:
165×8
175×8
185×8 x 3 sets
–
High Bar Squat (no belt):
135×8
185×8
225×8
275×8
225×8
185×8
135×8
–
Tricep Pushdown x Green x 50 x 1 set
–
Band Pullaparts x Green x 50 x 1 set
–
**Had to decrease training stress due to lack of sleep from working until 0300
*Worked 15 hours after training. This was my 10th day in a row working.

05/28/2020
BW:173.6
–
Assault Bike:
LISS x 25min (8.2 miles)
–
Ab Wheel x Knees x 10 x 3 sets
Dead Stop Pullup x BW x 5 x 3 sets
Barbell Bicep Curl x 45 x 10 x 3 sets
45 Degree Back Raise x BW x 10 x 3 sets
–
*Another day of decreased training stress from external stressors (lack of sleep and food)

05/29/2020
BW:175.6
–
Pause Squat (no belt):
380×1 PR
365×3
345×3 x 2 sets
–
Floor Press:
265×1
255×3
245×3 x 2 sets
–
Dips:
BW x 15,15,10,10,10
–
Blast Strap Inverted Row:
BW x 25,20,15,15
–
*Good day of training despite rough week of work.

05/30/2020
BW:176.6
–
Pause Deadlift (no belt):
385×1
365×3
345 x 3 x 2 sets
–
TnG Bench (no belt):
275×1
260×3
247.5 x 3 x 2 sets
–
Stiff Leg Deadlift (no belt):
235×8
245×8
255×8
–
Banded Pull Apart:
Green x 50 x 1 set

Training Log 05/17/2020 – 05/23/2020

Weekly Miles Walked: 37 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 710.75 Miles [Goal:1500]

05/17/2020
BW:175.0
–
Rest Day

05/18/2020
BW:177.0
–
Comp Squat:
405×1
345×4 x 4 sets
–
Comp Press:
165×1
140×4 x 4 sets
–
3ct Pause Bench:
165×8
175×8
185×8 x 3 sets
–
Calf Raise:
BW x 25 x 4 sets [30s rest]
–
Barbell Bicep Curl:
45 x 25,20,15,15 [60s rest]

05/19/2020
BW:175.0
–
Comp Deadlift:
420×1
355×4 x 4 sets
–
Comp Bench:
265×1
225×4 x 4 sets
–
Squat (no belt):
275×8
285×8
295×8 x 3 sets
–
Tricep Pushdown:
Red x 50,50,30,20 [30s rest]
–
Neck Extensions:
25 x 25,15,10,10 [30s rest]

05/20/2020
BW:174.6
–
Assault Bike:
LISS x 25min (8.7 miles)
–
Dead Stop Pullup:
BW x 12,8,6,4 [60s rest]
–
Ab Wheel:
Knees x 30,20,15,10 [60s rest]
–
Blast Strap Inverted Row:
BW x 25,20,15,15 [60s rest]
–
Multi Grip Hammer Curl:
45 x 25,20,15,15 [60s rest]
–
Side Plank:
30s x 4 sets [20s rest]

05/21/2020
BW:176.2
–
2ct Pause Squat (no belt):
375×1 PR
365×3 PR
345×3 x 2 sets
–
Floor Press:
265×1
255×3
242.5×3 x 2 sets
–
DB Press:
45’s x 8 x 5 sets
–
Calf Raise:
BW x 100 reps

05/22/2020
BW:176.2
–
Pause Deadlift (no belt):
385×1 PR
365×3 PR
345×3 x 2 sets
–
SLDL (no belt):
235×8
245×8
255×8 x 3 sets
–
TnG Bench:
275×1
260×3
245×3 x 2 sets
–
Barbell Skull Crusher:
45 x 30,15,15,15 [30s rest]
–
Neck Extensions:
25 x 25,15,10,10 [30s rest]

05/23/2020
BW:176.6
–
Assault Bike:
LISS x 25min (8.5 miles)

Training Log 05/10/2020 – 05/16/2020

Weekly Miles Walked: 30 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 673.75 Miles [Goal:1500]

05/10/2020
BW:177.2
–
Rest Day

05/11/2020
BW:178.2
–
Comp Squat:
365×1
405×1
390×3 PR
345×4
–
Comp Press:
150×1
165×1
135×4 x 2 sets
–
3ct Pause Bench:
155×8
165×8
175×8
–
Calf Raise:
BW x 25,15,10 [30s rest]
–
Barbell Bicep Curl:
35 x 25,15,10 [30s rest]

05/12/2020
BW:176.8
–
Comp Deadlift:
420×1
355×4 x 2 sets
–
Comp Bench:
265×1
225×4 x 2 sets
–
Squat (no belt):
285×8
295×8
305×8
–
Barbell Skull Crusher:
45×25,15,10 [30s rest]
–
Neck Extension:
20×25,15,10 [30s rest]

05/13/2020
BW:176.0
–
Assault Bike:
LISS x 25min (8.6 miles)
–
Dead Stop Pullup:
BW x 11,8,7 [60s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]
–
Blast Strap Row:
BW x 25,15,10 [60s rest]
–
Multi-Grip Bicep Curl:
45 x 25,15,10 [45s rest]
–
Copenhagen Plank Raise:
BW x 5 each side x 3 sets [30s rest]

05/14/2020
BW:177.0
–
2ct Pause Squat (no belt):
365×1 PR
350×3 PR
–
Floor Press:
260×1
250×3
–
Press (no belt):
105×8
115×8
125×8
–
Calf Raise:
BW x 35,35,30 [30s rest]

05/15/2020
BW:175.6
–
Pause Deadlift (no belt):
365×1 PR
350×3 PR
–
Stiff Leg Deadlift (no belt):
245×8
255×9
265×8
–
TnG Bench:
260×1
245×3
–
Banded Tricep:
Red x 35,35,30 [30s rest]
–
Neck Extensions:
25×25,15,10 [30s rest]

05/16/2020
BW:175.4
–
Assault Bike:
LISS x 25min (8.7 miles)
–
Dead Stop Chinup:
BW x 16,8,6 [60s rest]
–
Hanging Leg Raise:
BW x 20,8,7 [60s rest]
–
Standing Lever Row:
50 x 10 x 3 sets [60s rest]
–
Strict DB Bicep Curl:
20’s x 25,15,10 [60s rest]