hamil1km Posted June 29, 2009 Share Posted June 29, 2009 Bench 135x10 135x10 205x2 225x2 275x2 295x2 345x2 320x4 All brief paused reps at bottom Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted June 30, 2009 Share Posted June 30, 2009 Monday, week 3 of Sorin Bench Press workout (doubles day). All reps were paused with explosive press. Full Sorin workout on my log. Here is the pressing portion: Anyway, all reps were paused with an explosive press. Bench Press: Warmup: barX20 95X10 135X5 155X2 185X2 205X2 215X2 Work Sets: 235X2 210X4 Seated Press (paused reps with explosive press): 135X6X6X6X6 Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 2, 2009 Share Posted July 2, 2009 Bench portion of tonights workout Bench 135x10 135x10 205x1 225x1 245x1 275x1 295x1 360x1 325x4 Incline Bench 205x6x4sets All pause reps with brief pause at chest and explode up through rep. Ive been focusing on form with pinching shoulder blades hard and using leg drive toward posts. Seems to be coming along some but on the real heavy lifts and 4 rep sets my ass comes off the bench an inch or two . Not that big of a deal but I need to work on it some more and work on bigger back arch to keep but down. Also it's not easy unracking heavy weight when you are focused on squeezing shoulder blades. A spotter would be oh so useful oh well Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 3, 2009 Share Posted July 3, 2009 Bench portion of tonights workout Bench 135x10 135x10 205x1 225x1 245x1 275x1 295x1 360x1 325x4 Incline Bench 205x6x4sets All pause reps with brief pause at chest and explode up through rep. Ive been focusing on form with pinching shoulder blades hard and using leg drive toward posts. Seems to be coming along some but on the real heavy lifts and 4 rep sets my ass comes off the bench an inch or two . Not that big of a deal but I need to work on it some more and work on bigger back arch to keep but down. Also it's not easy unracking heavy weight when you are focused on squeezing shoulder blades. A spotter would be oh so useful oh well Nice work bro! 400 is creeping up quickly. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 3, 2009 Share Posted July 3, 2009 Bench portion of tonights workout Bench 135x10 135x10 205x1 225x1 245x1 275x1 295x1 360x1 325x4 Incline Bench 205x6x4sets All pause reps with brief pause at chest and explode up through rep. Ive been focusing on form with pinching shoulder blades hard and using leg drive toward posts. Seems to be coming along some but on the real heavy lifts and 4 rep sets my ass comes off the bench an inch or two . Not that big of a deal but I need to work on it some more and work on bigger back arch to keep but down. Also it's not easy unracking heavy weight when you are focused on squeezing shoulder blades. A spotter would be oh so useful oh well Nice work bro! 400 is creeping up quickly. Thanks. Got some work to do . Time will tell Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 3, 2009 Share Posted July 3, 2009 Week 3, Thursday workout of Sorin bench press workout plan. Here is the pressing portion of the workout. Full workout is on my log. All bench press and incline press reps were paused with explosive press. Did a set of Bulgarian split squats with just body weight to get the blood flowing and stretch my hip complex beforehand. I couldn't get that roller under my back anywhere Goody . I need to lay over it on floor and work with it on off days. Bench Press: Warmup: barX20 95X10 135X5 155X1 185X1 205X1 225X1 Work sets: 250X1 215X4 Incline Bench Press: 180X4X6 reps Quote Link to comment Share on other sites More sharing options...
The Natural Posted July 3, 2009 Share Posted July 3, 2009 I did 225 for 1x6 then 2x5 yesterday on seated military press (and I'm not turning it into an incline press like some do). The end of the year goal was to do 225x10 on seated military, my thoughts being that this would translate into about a 340 pound push press for me. It looks like I'll get there before summer ends. Not a bench movement, but I do just one upper body workout a week and sometimes the highlights tend to be in the overhead department rather than the bench. -Rex Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 3, 2009 Share Posted July 3, 2009 I did 225 for 1x6 then 2x5 yesterday on seated military press (and I'm not turning it into an incline press like some do). The end of the year goal was to do 225x10 on seated military, my thoughts being that this would translate into about a 340 pound push press for me. It looks like I'll get there before summer ends. Not a bench movement, but I do just one upper body workout a week and sometimes the highlights tend to be in the overhead department rather than the bench.-Rex Very nice Rex. I was happy with 135 4X6 on the seated press . 340lb push press would be sick. My goal is to get 225. I post all my pressing movements on here too. All feed on each other. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 4, 2009 Share Posted July 4, 2009 I did 225 for 1x6 then 2x5 yesterday on seated military press (and I'm not turning it into an incline press like some do). The end of the year goal was to do 225x10 on seated military, my thoughts being that this would translate into about a 340 pound push press for me. It looks like I'll get there before summer ends. Not a bench movement, but I do just one upper body workout a week and sometimes the highlights tend to be in the overhead department rather than the bench.-Rex Nice work Rex. That's a lot of weight to be moving on the military press Quote Link to comment Share on other sites More sharing options...
acorn Posted July 6, 2009 Share Posted July 6, 2009 Workout today Bench 5x135 3x185 3x225 3x275 3x315 SCT SRP Bench 405 @ 10sec 495 @ 9sec Seated Military Press 10x135 Easy (Highest I wanted to go without spotter to lift-off) Lying Tricep Press (Skull Krushers) 10x145 Easy Reverse Wrist curl SCT Hold 95 @ 15sec 45deg incline situps 14x25# plate on chest DB Side Raises 8x150# DB Did a few gripper closes in between bench sets best of 4x#3.5 - Aaron Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 6, 2009 Share Posted July 6, 2009 Workout todayBench 5x135 3x185 3x225 3x275 3x315 SCT SRP Bench 405 @ 10sec 495 @ 9sec Seated Military Press 10x135 Easy (Highest I wanted to go without spotter to lift-off) Lying Tricep Press (Skull Krushers) 10x145 Easy Reverse Wrist curl SCT Hold 95 @ 15sec 45deg incline situps 14x25# plate on chest DB Side Raises 8x150# DB Did a few gripper closes in between bench sets best of 4x#3.5 - Aaron Strong workout Aaron! Quote Link to comment Share on other sites More sharing options...
acorn Posted July 6, 2009 Share Posted July 6, 2009 Workout todayBench 5x135 3x185 3x225 3x275 3x315 SCT SRP Bench 405 @ 10sec 495 @ 9sec Seated Military Press 10x135 Easy (Highest I wanted to go without spotter to lift-off) Lying Tricep Press (Skull Krushers) 10x145 Easy Reverse Wrist curl SCT Hold 95 @ 15sec 45deg incline situps 14x25# plate on chest DB Side Raises 8x150# DB Did a few gripper closes in between bench sets best of 4x#3.5 - Aaron Strong workout Aaron! Thanks I forgot about the plate curls I did too 5x35# plate each arm Also got 20x145 on barbell wrist curls tonight after awesome pinch workout. - Aaron Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 7, 2009 Share Posted July 7, 2009 Week 3 of Bench Press Plan. Big day pressing: All reps paused with explosive press. Bench: Warmup: barX20 135X8 155X2 185X2 205X2 225X2 Work: 245X2 280X1 PR (touch n go. I had a ton of energy and felt great, plus I wanted to see how 3 1/2 weeks of just paused reps was translating to touch n go. Went up so easy I was shocked. Could have definitely done 290 and 295 or 300 was not out of the question. Stopped there because I am trying to stick with this program). Wow, this plan is really working. Previous best was 275 and that was a struggle. 220X4 back to paused Strict seated press (paused reps): 95X6 140X4X6 reps. PR Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 7, 2009 Share Posted July 7, 2009 Week 3 of Bench Press Plan. Big day pressing: All reps paused with explosive press.Bench: Warmup: barX20 135X8 155X2 185X2 205X2 225X2 Work: 245X2 280X1 PR (touch n go. I had a ton of energy and felt great, plus I wanted to see how 3 1/2 weeks of just paused reps was translating to touch n go. Went up so easy I was shocked. Could have definitely done 290 and 295 or 300 was not out of the question. Stopped there because I am trying to stick with this program). Wow, this plan is really working. Previous best was 275 and that was a struggle. 220X4 back to paused Strict seated press (paused reps): 95X6 140X4X6 reps. PR Nice job man! Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 7, 2009 Share Posted July 7, 2009 (edited) Week 3 of Bench Press Plan. Big day pressing: All reps paused with explosive press.Bench: Warmup: barX20 135X8 155X2 185X2 205X2 225X2 Work: 245X2 280X1 PR (touch n go. I had a ton of energy and felt great, plus I wanted to see how 3 1/2 weeks of just paused reps was translating to touch n go. Went up so easy I was shocked. Could have definitely done 290 and 295 or 300 was not out of the question. Stopped there because I am trying to stick with this program). Wow, this plan is really working. Previous best was 275 and that was a struggle. 220X4 back to paused Strict seated press (paused reps): 95X6 140X4X6 reps. PR Nice job man! Thanks bro. felt great. On to 300 paused! Edited July 7, 2009 by Bullitt Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted July 7, 2009 Share Posted July 7, 2009 Some nice bench work going on here! Congrats on your PR Mike. Could i join the bench race please - it is my worst lift by far and i need to get it up to a decent level!? My best is 319 (145kg) and i am after 350 (precisely 352 to give me 160kg). Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 7, 2009 Share Posted July 7, 2009 (edited) Some nice bench work going on here! Congrats on your PR Mike. Could i join the bench race please - it is my worst lift by far and i need to get it up to a decent level!? My best is 319 (145kg) and i am after 350 (precisely 352 to give me 160kg). You are in sir. 350lbs is your goal. 352 is gravy. Edited July 7, 2009 by Bullitt Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted July 7, 2009 Share Posted July 7, 2009 It's impossible to get bang on 350 with metric plates!!! It's got to be 352 to get over the 350 mark!!! I figured it's time to do something about my girly bench. It's not that bad weight wise, but when you take into account that i weigh 290 it is poor. Quote Link to comment Share on other sites More sharing options...
acorn Posted July 7, 2009 Share Posted July 7, 2009 Some nice bench work going on here! Congrats on your PR Mike. Could i join the bench race please - it is my worst lift by far and i need to get it up to a decent level!? My best is 319 (145kg) and i am after 350 (precisely 352 to give me 160kg). Sounds good to me, glad to have you in this. - Aaron Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 7, 2009 Share Posted July 7, 2009 It's impossible to get bang on 350 with metric plates!!! It's got to be 352 to get over the 350 mark!!! I figured it's time to do something about my girly bench. It's not that bad weight wise, but when you take into account that i weigh 290 it is poor. 352 it is. Dang metric system. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted July 7, 2009 Share Posted July 7, 2009 Thanks for the encouragement guys Thursday morning i'm hitting some heavy bench! Quote Link to comment Share on other sites More sharing options...
stump Posted July 7, 2009 Share Posted July 7, 2009 Week 3 of Bench Press Plan. Big day pressing: All reps paused with explosive press.Bench: Warmup: barX20 135X8 155X2 185X2 205X2 225X2 Work: 245X2 280X1 PR (touch n go. I had a ton of energy and felt great, plus I wanted to see how 3 1/2 weeks of just paused reps was translating to touch n go. Went up so easy I was shocked. Could have definitely done 290 and 295 or 300 was not out of the question. Stopped there because I am trying to stick with this program). Wow, this plan is really working. Previous best was 275 and that was a struggle. 220X4 back to paused Strict seated press (paused reps): 95X6 140X4X6 reps. PR Good job! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 7, 2009 Share Posted July 7, 2009 It's impossible to get bang on 350 with metric plates!!! It's got to be 352 to get over the 350 mark!!! I figured it's time to do something about my girly bench. It's not that bad weight wise, but when you take into account that i weigh 290 it is poor. Welcome aboard! Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 7, 2009 Share Posted July 7, 2009 It's impossible to get bang on 350 with metric plates!!! It's got to be 352 to get over the 350 mark!!! I figured it's time to do something about my girly bench. It's not that bad weight wise, but when you take into account that i weigh 290 it is poor. Sam, I was looking at some of your other lifts buddy. Super strong. You will blow right through that goal once you start working bench regularly. I see 400lbs in your future for sure (or whatever the metric eqivalent is ) !!! Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted July 7, 2009 Share Posted July 7, 2009 Thanks Mike - 400lbs would be a long term goal for me. I can't bench with a wide grip (whenever i do RC issues flare up) so all my benching is usually done close grip, with at least my index fingers on the smooth. And Kris your benching is sick keep at it bud, it'll be great to see you putting 400 up! Quote Link to comment Share on other sites More sharing options...
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