Bench Press | Heavy Hammer Gym

Posts Tagged ‘Bench Press’

Training Journal – 10/5/15-10/11/15 – Week 2

Posted: October 11, 2015 in Training Journal
Tags: Bench, Bench Press, BP, Chest, Close Grip, Comet Strength Club, CWS, Deadlift, High Bar, Hoffmann, Israetel, Overhead Press, Pause, Rows, Shoulders, Shrugs, Smith, Squat, Triceps, Week 2, Wide Grip

Here is my training for the week:

10/5/15 – Bench Press – 275x3x5

– Wide Grip BP – 180x2x5

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/6/15 – Missed Training

10/7/15 – Overhead Press – 185x3x4

– Shrugs – 135x3x10

– Shoulder Complex – 12,15,15×10

10/8/15 – Deadlift – 315x3x6

– Pause Deadlift – 275x3x6

10/9/15 – Close Grip BP – 175x3x6

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x3x10

10/11/15 – High Bar Squat – 300x3x6

– Pause Above SQ – 300x3x6

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)

Training Journal: 8/17/15

Posted: August 18, 2015 in Training Journal
Tags: Bench, Bench Press, BIG, Big Iron Gym, BP, Chest, Incline BP, Max Bench, No Cardio, Peaking, Shawn Frankl, Shoulders, Strength, Triceps, Upper Body

NEW PHASE: PEAKING!!!

Week #1

Day #1

Monday

6:00-7:00pm

Cardio Workout – Nothing

Strength Phase Training – Upper Body Focus (Chest, Tri)

Bench Press Warmups – 165×5, 205×5, 235×3

Bench Press Working Sets – 270×2, 285×2, 300×1, 320×1, 325×1

Bench Press Cool Downs – 250×5

Incline Bench Press – 135x2sx10r

Comments: New Phase – Peaking. 1st time trying a peaking phase. Created with the help of Mike Israetel. 1st time benching this heavy in a few months. Shoulder hurt on the lighter weights, but stopped once I got to 285 lbs. Sets felt fairly easy, 300 was good, 320 was a little struggle, 325 my butt started to come up off the bench. I need to get my legs back more so that won’t happen. Had some good spotting from Josh and Heath and a little coaching from Shawn Frankl himself. Done at Big Iron Gym.

Training Journal: 8/14/15

Posted: August 17, 2015 in Training Journal
Tags: Bench, Bench Press, BP, Close Grip, Deadlift, Deficit, Deload Day, Missed Training, No Cardio, Rows, Slingshot, Training, Training Journal

Week #4

Day #5

Friday

5:30-7:00am (did 2 workouts)

Cardio Workout – Nothing

Strength Phase Training – Lower Body Focus (Hamstrings, Quads, Glutes, Lats) and Upper Body Focus (Chest, Tris, and Lats)

Deadlift Warmups – 210×5, 260×5, 315×5

Deadlift Working Sets – 380×3 (missed 2 reps and the 2nd set, just couldn’t get it, will try this workout again)

Deadlift (2″ Deficit) Cool Downs – 325x2sx5r

Bench Press Warmups – 135x2sx5r

Bench Press Working Sets – 145x2sx4r

Bench Press Slingshot – 225×4

Close Grip Bench Press – 100×4

Bent Over Rows – 115×10, 135×10

Comments: Deload Day: 70/50% intensity and volume. Used old Nike Knee Sleeves as shin guards. Used Versa Grips Pro on last set of rows because callouss hurt. Done at Heavy Hammer Gym.

Training Journal: 8/11/15

Posted: August 12, 2015 in Training Journal
Tags: Bench, Bench Press, Chest, Deload Day, Glutes, Hamstrings, High Bar, Lats, Lower Body, Missed Training, Pause, Quads, Squat, Training, Training Journal, Triceps, Upper Body

Week #4

Day #2

Tuesday

5:20-6:20am

Cardio Workout – Np Cardio

Strength Phase Training – Upper Body Focus (Chest, Lats, Tri)

Bench Press (No Pause) Warmups – 155×5, 205×5, 225×3

Bench Press (No Pause) Working Sets – 260x4rx2s

Bench Press (No Pause) Cool Downs – 205×4

Close Grip Bench Press – 135×10

Bent Over Row – 95×10, 120×10

Comments: Deload Day – 50% volume and 90% of planned intensity. Shoulder hurt a little bit. Need to work on wrist wrap placement to get the most out of them. Used SBD elbow sleeves. This is a Make-Up training for missing yesterday.

Week #4

Day #2

Tuesday

5:00-6:00pm

Cardio Workout – 10 min on treadmill. 3.5mph pace. 0% incline. 130 bpm heart rate. 50-100cal burned.

Strength Phase Training – Lower Body Focus (Quads, Glutes, Hamstrings)

High Bar Squat Warmups – 135×5, 225×5

High Bar Squat Working Sets – 315x5rx2s

High Bar Squat (Pause Below Parallel) – 135x5rx2s

High Bar Squat (Pause Above Parallel) – 135x5rx2s

Comments: Deload Day – 50% volume and 90% of planned intensity.Two good workouts in one day.

Training Journal: 8/3/15

Posted: August 5, 2015 in Training Journal
Tags: B.I.G, Bench, Bench Press, Big Iron Gym, Cardio, Chest, DB, Glutes, Hamstrings, Heavy Hammer Gym, Lower Body, No Pause, Quads, SBD, Squat, Upper Body

Week #3

Day #1

Monday

9:15-10:15am

Cardio Workout – Nothing

Strength Phase Training – Lower Body Focus (Hamstrings, Back, Glutes)

Squat (Low Bar) Warmups – 200×5, 250×5, 300×3

Squat (Low Bar) Working Sets – 325×5, 350×5, 350×5

Squat (Low Bar) Cool Downs – 300x5x2

Good Mornings – 45x10x2

Comments: Morning SQ session was a make-up for missing my training on Saturday. Done at Heavy Hammer Gym.

6:40-7:30pm

Cardio Workout – 10 min on the treadmill. 3.5 speed. Around 100 cal burned.

Strength Phase Training – Upper Body Focus (Chest)

Bench Press (No Pause) Warmups – 155×5, 205×5, 225×3

Bench Press (No Pause) Working Sets – 245×5, 275×3, 275×4

Bench Press (No Pause) Cool Downs – 225x5x2

Dumbbell Bench Press – 40×10, 50×10

Comments: Evening BP session was the normal training for a Monday. I used my SBD sleeves and wrist wraps for the first time during both of today’s sessions. The elbow sleeves work wonderfully. No elbow pain at all. The wrist wraps were perfect for bench press, but too stiff to use on squat. Shoulder started hurting a bit. Done at Big Iron Gym.

Training Journal: 7/31/15

Posted: August 1, 2015 in Training Journal
Tags: Bench, Bench Press, Cardio, Chest, DB, Dumbbells, Lats, Light Day, Shoulder pain, Strength, Training, Training Journal, Traps, Triceps, Upper Body

Week #2

Day #5

Friday

5:35-6:15pm

Cardio Workout – 5 min on treadmill. 3.5mph pace. 3% incline. 114bpm heart rate. 50-100cal burned.

Strength Phase Training – Upper Body Focus (Chest, Lats, Traps)

Bench Press (No Pause) Warmups – 135×5, 165×3

Bench Press (No Pause) Working Sets – 200×3, 235×3

Bench Press (No Pause) Cool Downs – 165x3x2

Dumbbell Bench Press – 30×10, 35×10

Bent Over Row – 55×10, 95×10

Dumbbell Shrug – 55×20, 50×20, 45×20, 40×20

Comments: Light Day – 70% volume and intensity. Shoulder hurt a lot. Pretty much on all sets. Also mowed today. 1hour and 30 min for 550 cal burned.

Training Journal: 7/27/15

Posted: July 28, 2015 in Training Journal
Tags: Bench, Bench Press, Cardio, DB, Strength, Training, Training Journal

Week #2

Day #1

Monday

6:00-6:40pm

Cardio Workout – 10 min walking at 3.5pace on treadmill. Heart rate at an easy 120. Burned about 50-100 cal.

Strength Phase Training – Upper Body Focus (Chest)

Bench Press (No Pause) Warmups – 145×5, 195×5, 215×3

Bench Press (No Pause) Working Sets – 235×5, 265×5

Bench Press Cool Downs – 215x5x2

Dumbbell Bench Press – 30x10x2

Comments: Bench Press felt great. A little twinge in right shoulder/pec/clavicle area. DB sets were too easy, will bump up to 40s next time. Done at Shawn Frankl’s Big Iron Gym

Training Journal Entry: 7/21/15

Posted: July 22, 2015 in Training Journal
Tags: Bench Press, Cardio, Chest, DB, Strength, Upper Body

Week #1

Day #2

Tuesday

7:45-8:15pm

Cardio Workout – 5 min on Elliptical at a moderate pace. Don’t know how high heart rate got (will be getting a monitor), but did start sweating. I think I burned about 200-250 cal.

Strength Phase Training – Upper Body focus (Chest)

Bench Press Warmups – 135×5, 185×5, 205×3

Bench Press Working Sets (No Pause) – 225×5, 255×5

Bench Press Cool Downs – 205×5, 205×5

DB Bench Press – 25x10x2

Comments: Felt pretty easy, especially for having taken time off. Body felt good to bench again. Testing out part of new plan. Right front delt/pec felt a little tender on eccentric part of movement. Done at Heavy Hammer Gym.

5-3-1 Cycle#4/Week#3 Bench Press

Posted: June 13, 2015 in Training Journal
Tags: 5-3-1, Bench, Bench Press

5-3-1 Cycle#4/Week#2 Bench Press

Posted: June 13, 2015 in Training Journal
Tags: 5-3-1, Bench, Bench Press

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Posts Tagged ‘Bench Press’

Training Journal – 10/5/15-10/11/15 – Week 2

Training Journal: 8/17/15

Training Journal: 8/14/15

Training Journal: 8/11/15

Training Journal: 8/3/15

Training Journal: 7/31/15

Training Journal: 7/27/15

Training Journal Entry: 7/21/15

5-3-1 Cycle#4/Week#3 Bench Press

5-3-1 Cycle#4/Week#2 Bench Press

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