Tag Archives: bench press

Do Work: All the bench press 17 DEC 17

Funny thing about plans, they are just something to deviate from. I went today, planning on working back and going heavy on deadlift. When I arrived, everyone else had similar plans. All of the lifting platforms were in use. I shifted gears and went to a power rack with a bench. It was an adjustable bench, which I generally dislike using when bench pressing. I made due and began to work. I pyramided up and down in weight. Then moved on to reps with chains on the bar. I finished up with a couple tricep exercises and core workouts. It turned out to be a solid day. Do work.

Note: Adjust the weight as needed for the bench.

Warm-up

3 rounds

x10 sit-ups

x10 push-ups

x10 squats

2 rounds

x10 bench press (light)

Training

Bench press

x10 @135

x4 @185

x3 @195

x3 @205

x3 @205

x3 @195

x4 @185

x10 @135

3×10 @135 with chains

4×10 skull crushers

4×10 cable flys

3×10 tri cable pulldown

4 rounds

x15 med-ball sit-ups

x16 single arm kettlebell swing

Do Work: 2 DEC 17

I wrote a post little over a year ago about what my goal was when it came to fitness. Not having a goal didn’t give me a direction in my workouts. Since arriving in Japan, the goal has been consistency. Doesn’t matter what I do, just do something. It could be lifting, go in a run, or 12 oz curls. As long as I do that, forward progress will be made. I’ll fine tune as I go, but I focusing on consistency is number one.

Here is where I am starting.

Warm-up

a.use foam roller

b.3 rounds (10 each)

-pushups

-air squats

-sit-up

Training

1)5 rounds

X5 bench press

X6 Y’s+L’s

2)5 rounds

X10 body-weight squats

X10 side pulls

3)3×12 dumbbell press

4)4×10 skull crushers

5)4×12 incline/decline dumbbell press

6)4×12 tri cable pulldown

7)3×10 pec-flys (machine or dumbbells)