T Nation

Benchfreak BenchPress Log

everyone has sticking points, in my opinion u should not address them unless there is a major weakness. Just get stronger.

I use to have a really bad lockout. ever since I just started locking out all my reps in training fully, it helped a lot.

Wednesday - Dec 8/2021 - 3B

HB Squat (Inzer sleeves and belt)

20x10
60x5
95x3
120x3
130x3 belt on
130x3

2ct strict Pause Bench Press

60x2
100x2
130x1

150x1 @ 8
142.5x3 @ 9-9.5
135x3
135x3
135x3 @ 8

Deadlift

60x3
100x1
130x1
150x1 belt on
160x1

Weighted Chins (POUNDS)

30x4
30x4
30x4
30x4 @ 9

Friday - Dec 10/2021 - 3C

HB Squat (Inzer sleeves and belt)

20x10
60x5
95x5
120x5
130x5 belt on
135x3
135x3
120x5
120x5

TNG Bench Press

60x4
100x2
130x1
150x1

166x1 @ 8
160x3 @ 9-9.5 - Slightly better then last session with same weight
150x3
150x3
150x3 @ 7-8

Busy today, so pushing other exercises to tomorrows workout.

Saturday - Dec 11/2021 - 3D

Sling Bench Press

60x4
100x2
130x1
150x1

177.5x1 @ 7.5
170x3 @ 8-8.5
165x3
165x3 @ 7-7.5

Close Grip Bench Press

136x5
136x5
136x5
136x5
136x5 @ 8

Weighted Chins

35x3
35x3
35x3 @ 8

Monday - Dec 13/2021 - D1

HB squat (inzer sleeves and belt)

20x10
60x5
95x4
120x3
120x3 belt on
120x3
120x3

Feet Up TNG Bench Press

60x6
100x10
105x10
110x10 @ 6

Rev band Chins

x10
x10
x10 @ 6-7

Wednesday - Dec 15/2021 - D2

600 Tempo Bench Press

20x5
60x2
100x5
100x5
100x5 @ 8

Deadlift

60x3
100x1
130x1
140x1 belt on
140x1

BB rows

60x10
60x10
60x10

1 Like

Friday - Dec 17/2021 - D3

HB Squat (inzer sleeves and belt)

20x10
60x5
85x5
110x5
115x5
117.5x5
122.5x3

TNG Bench Press

60x5
100x2

120x10
120x10
120x10 @ 6-7

Rev band Chins

x10
x10
x10

Monday Dec 20/2021 - 1A

Squat

20x10
60x5
100x5
122.5x5
belt on
135x4
135x4
135x4
137.5x4
137.5x4

Bench Press

60x4
100x2
140x1

160x1
145x5 @ 8
137.5x5
137.5x5
130x5
130x5

Press

64x6
64x6
64x6
64x6
64x6

BW Chins

10 sets of 6 reps @ 6-7

Wednesday Dec 22/2021 - 1B

2ct Strict Pause BP

60x3
100x2
130x1

144.5x1 @ 7-8
127x5 @ 8
120x5
120x5
115x5
115x5

Deadlift

60x3
100x1
130x1
belt on
145x1
155x1

BW Chins

x8
x8
x5
x5
x5

Friday Dec 24/2021 - 1C

Squat

20x10
60x5
100x5
122.5x5
belt on
135x5
135x5
137.5x4
137.5x4
137.5x4
137.5x4

TNG Bench Press

60x4
100x2
140x1

157.5x1 @ 6-7
141x5 @ 7
132.5x5
132.5x5
127.5x5
127.5x5

CG Bench Press

131x5
131x5
131x5
131x5
131x5 @ 6-7

BW Chins

6 sets of 5 reps

Saturday Dec 25/2021 - 1D

Shirt Bench Press (in Lbs) (max width Grip)

135x4
225x2
315x1
shirt on
315x3
365x3
365x5
385x3
365x5

No touches, about 1-2’’ away on my top set of 385.

Hammer curls (in Lbs)

35x5 sets of 10 reps

Ab wheel on knees

3x5

Monday Dec 27/2021 - 2A

Squat

20x10
60x5
100x5
122.5x5
130x4
142.5x3
142.5x3
142.5x3
142.5x3
142.5x3

Bench Press

60x3
100x2
140x1

165x1 @ 7-8
150x5 @ 8-8.5
142.5x5
142.5x5
135x5
135x5

Press

20x5
50x3

67x5x6 reps @ 8

BW Chins

5x7 reps @ 8

Wednesday Dec 29/2021 - 2B

2ct Strict BP

60x3
100x2
130x1

148.5x1
131x5 @ 8.5
125x5
125x5
120x5
120x5

Deadlift

60x3
100x1
130x1
145x1
belt on
155x1
165x1

Chins

15x4
15x4
15x4
15x4 @ 7-8

Friday Dec 31/2021 - 2C

Squat

20x10
60x5
100x5
125x5
belt on
135x5
137.5x5
137.5x5
137.5x5
145x1

TNG Bench Press

60x4
100x2
140x1

162.5x1 @ 7-8
146x5 @ 7.5
137.5x5
137.5x5
130x5
130x5

CG Bench Press

134.5x5sets of 5 reps @ 7

Chins

20x4
20x4
20x4
20x4 @ 8

Saturday Jan 1/2022 - 2D

Shirted bench Press

60x4
100x2
140x1
shirt on
165x5
170x5
180x3
190x1

Got a touch on the top set only. was nice and solid.

Monday Jan 3/2022 - 3A

Squat

20x10
60x5
100x5
125x5
belt on
135x5
142.5x4
142.5x4
142.5x4
142.5x4
150x1

Bench Press

60x3
100x2
140x1

170x1
155x5 @ 8.5
147.5x5
147.5x5
140x5
140x5

Press

20x4
50x3

70x6
70x6
70x6
70x6
70x6 @ 8-8.5

Chins (lbs)

25x3
25x3
25x3
25x3
25x3 @ 8.5

Block went as planned so far. sick ATM last few days.

Wednesday Jan 5/2022 - 3B

2ct Strict BP

60x4
100x2
130x1

152.5x1
135x5 @ 9
127.5x5
127.5x5
120x5
120x5

Deadlift

60x3
100x1
130x1
145x1
belt on
160x1
170x1

Chins BW

5x5

Friday Jan 7/2022 - 3C

Squat

20x10
60x5
100x5
125x5
belt on
135x4
135x4
135x4
140x4
145x1

TNG Bench Press

60x3
100x2
140x1

167.5x1 @ 8-9
151X5 @ 9.5
142.5x5
142.5x5

these were smoking hot up until this day, Pretty sure to much intensity in this block with the shirted bench Press, will have to adjust for next block

CG Bench Press

100x5
120x5
140x5 @ 8

Chins BW

5x5

cut back on volume for today and going to skip tommorrow bench shirt session. straight to deload, only a day early and some volume so not too bad. consider i also got the vid last week.

Monday Jan 10/2022 - 1D

Squat

20x10
60x5
95x5
120x4
belt on
125x3
125x3
125x3

Feet Up Bench Press TNG

20x6
60x3
100x2

105x10
110x10
115x10
100x12

Rev Band Chins

x8
x8
x8
x8

Wednesday Jan 12/2022 - 2D

Feet up BP 600 tempo

20x5
60x3

100x5
100x5
100x5
90x6

Deadlift

60x3
100x1
130x1
135x2
140x1

BB rows

65x10
65x10
65x10
65x10