Posts Tagged ‘Nick Bennigsdorf’

Week: 1

Date: Monday 6/20/16

Time: 2:00 pm

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

Wide Grip Bench Press – 175x3x3/fail, 12/12/12 reps, 1 rating (easy, will be manually moving up weight next week)

Front Squat – 200x2x3/fail, 8/7 reps, 0 rating (normal)

Underhand EZ Bar Row – 125x2x3/fail, 12/12 reps

Crunches – bodyweightx2x3/fail, 20/20 reps


Hammer Curl/Tricep Ext superset – 25/55x3x3/fail, 12/10/12 reps

Calf Raise – bodyweightx9x6

Barbell Wrist Curl/Ext – 45x3x10


Week 12 is all about working my way up to what I will be opening with at the meet June 4th.  Today I just did some triples, doubles, and singles working my way up to 320 lbs.

Bench Press – barx3, 135×3, 225×2, 275×1, 320×1

Tricep Pushdown – 50x3x10

Training Partner: Nick Bennigsdorf




Hammer Curls – 25x3x10

Single Arm Preacher Curls – 25x3x10

EZ Bar Curls (w/Arm Blaster) – 75x3x10

Tricep Pushdowns – 50x3x10

Training Partner: Nick Bennigsdorf

Had to end lifting session early.


Squat – 380x3x3

Squat – 435x1x2

Pause Squat (Below Parallel) – 135x3x10

Training Partner: Nick Bennigsdorf