Warm up sets

Working sets:

195 x 5

225 x 5

255 x 5

Assistance work:

Bench Press:

245 x 8 x 3 (w/ SlingShot)

Rear delt pulls (2 red bands)

Curls

Warm up sets

Working sets:

180 x 5

205 x 3

230 x 1 (didn’t push past)

Assistance work:

Bench Press w/ Sling Shot

Rows

Didn’t push past on my last set as I had other plans for assistance today. I kept the 230 on there, but put on my Sling Shot and did 230 x 10 x 3 to get a bit of overload. Think I’m going to add in the sling shot for assistance a bit more often. Had fun with it.

Warm up sets

Working sets:

180 x 3

205 x 3

230 x 3

Assistance work:

ssistance work:

1 arm barbell row:

75 (approx) x 10 x 4

Bench Press (with Sling Shot):

225 x 8 x 3

1 Arm tricep extension:

35 x 8 x 3

Roller

Bench went well tonight, looking forward to seeing what my new 1RM will be next week. Hopefully it will be a little less terrible than it usually is.

Warm up sets

Working sets:

170 x 5

195 x 5

220 x 8

Assistance work:

1 arm barbell row:

75 (approx) x 10 x 3

Bench Press (with Sling Shot):

225 x 8 x 3

Tricep pushdowns:

Band x 10 x 3

Roller

Had a good time benching today, which for those that know how much I dislike this lift, is a nice change.

Warm up sets

Working sets (Bench Press):

180 x 5

205 x 3

230 x 5

Warm up sets

Working sets (Barbell Row):

205 x 5

230 x 3

260 x 5

Assistance work:

Bench Press (with Sling Shot)

225 x 8 x 3

Stopped there since the shoulder was starting to get a bit fired.  Happy with bench today, feels like I’m getting back to where I was. Felt good today. 

Bench press:

Warm up sets

Working sets:

185 x 5

210 x 5

240 x 6 *PR (reps)

Barbell Row:

Warm up sets

Working sets:

180 x 5

205 x 5

230 x 12

Assistance work:

Bench press (with Sling Shot):

225 x 10 x 2

225 x 7 x 1

Tricep pushdown:

120 x 10 x 3

Foam roller

Felt like I should have gotten one more rep, but calculated out to a new PR, odd.  Still no where near satisfied with my bench, but making slow, steady progress.

Bench press:

Warm up sets

Working sets:

195 x 3

220 x 3

250 x 3

Barbell Row:

Warm up sets

Working sets:

190 x 3

215 x 3

240 x 3

Assistance work:

Bench press (with Sling Shot):

225 x 10 x 3

Tricep pushdown:

108 x 10 x 3

Foam roller

Was a bit tired walking in, but focused and had a good morning.

“Future World Champion benchers”

Having a proud Daddy moment – my little man in his first powerlifting/strongman magazine at the age of 7!

(thank you Mark & Andee Bell for putting him in your excellent magazine)

Bench press:

Warm up sets

Working sets:

180 x 5

210 x 5

235 x 6

Barbell Row:

Warm up sets

Working sets:

175 x 5

200 x 5

230 x 10

Assistance work:

Bench press (with Sling Shot):

225 x 10 x 3

Foam roller

Ok morning. Probably would have had 1 more rep but spotter tapped it a bit early. Oh well; I need to make it a habit of telling people not to touch it unless it heads in the opposite direction.  Really enjoying my Sling Shot, that thing is fun; go buy one!