12/6/03 - Bench

[Smurfy]

Here is my plan for benching today. I took last week off from benching due to work constraints and not enough rest. I'm hoping the rest has done me some good.
PLAN>>>
Incline bench: 3 warm up sets and 4 working sets hoping to get at least 85X2 for my heaviest set (this was a PR 2 weeks ago)

Close GRip bench: 2 light sets and 3 working sets hopefully i can get as much as 75X8 (PR is 7 reps).

Dips:weight assisted 3 sets

Bent BB Rows: this will be my 1st time incorporating these into my bench workout. i have done these only a few times before.

Tricep pushdowns: 3/4 sets X 2 different exercises

Weighted Abs: 3/4 sets on power crunch bench

Cardio: as much as i can tolerate. i think this will be a long workout.

I will post up my actual lifts when i return. I just ate a big bowl of brown rice and tuna and i think i got plenty of sleep last night so hopefully i will have enough energy

 

[NWinters]

Looks like a good plan...cant wait to hear the results!!!

 

[Smurfy]

OK. Here goes...I wasnt feeling to upbeat today before my lifting but i did alright and i sure have come a long way from 2 months ago incline benching the bar for 3 sets of 12 LOL

INCLINE BENCH
bar X 12
55 X 12
65 X 10
70 X 8
75 X 6
80 X 4 ....PR
85 X 3.....PR
90 X 1.....PR!!!
65 X 10

CLOSE GRIP BENCH
55 X 12
65 X 10
70 X 8
75 X 6 (failed on 7th rep oh well LOL)
55 X 10

WEIGHT-ASSISTED DIPS
12,10,10

BENT BB ROWS
bar X 12
65 X 12
75 X 12
80 X 8
*was just trying to feel these out I have a better idea of how much to use for each next week. These were kinda rough on my lower back

TRICEP PUSHDOWNS
V-bar
50 X 15
60 X 12
70 X 8
60 X 10

Handle (underhand grip)
20 X 9 ES
15 X 12 ES X 2

I skipped abs because it had been 1.5 hours in the gym by this time

30 minutes StairStepper Intervals

FOOD!! WHERES THE FOOD!

 

[Mike_Rojas]

Smurfy rules!

Seriously, thanks for posting that up.

 

[revexrevex]

Pretty nice, you are going with low reps and its definetely increasing your strength

 

[b fold the truth]

FREAK!!!!!!

B True

 

[WalkingBeast]

PR's every week! Awesome!! Getting strong!

 

[Lord_Suston]

great job smurfy, I have one minor suggestion try to drop a few intermediate sets, IMo they always burn out the smaller muscles so on the heavy lifts I get tired quickly. God job again

 

[Smurfy]

so instead of going up in 5 lb increments do you suggest 10 lb ? like i could start with the bar and go 55, 65, 75, etc? I was actually thinking about doing this as i am now doing about 9 sets and it is alot of time to spend on the incline bench LOL

 

[Lord_Suston]

I really think you can do
barx8
65x8
75x6-8
85x4-5
and then maybe a single or double with 95, too many warmup sets kills my strength. Good job and I hope to see some more pr's soon