BENCH DAY 1 (Week 4 of 10)

A good workout, but a tough one.....It has been real hot here and the gym wasn't as hot as some of your home gym's but it was still warm....and made for a tough workout....but it went ok....all these shirted bench's were with a lose shirt....so we will see next week what the tight shirt does.....I am really liking this....we will do one more week's worth next week and then I will be on the beach for a week and get back to work.....

Flat Bench-135x10, 155x10, 185x8, 200x8, 245x6, 265x3, 280x1 (shirt goes on)-375x3, 405x2, 430x1, 455x1, 470x1, 365x3 pauses
Rack Lockouts-375x5, 400x3, 425x3, 435x2, 440x2
Floor Presses-275x5, 315x3, 325x3
Incline Bench-185x10, 225x10, 225x10

Bench 2 (week 3 of 10)

Not a bad workout today...the Board Presses were good...we used the 4 boards and felt pretty strong with that motion...We will be doing them for another week or two and then move down to the 3 boards to work that range of motion...I think that range might have a little more sticking point, so that will be good....Things have been going well and with no meet in site we are just working on improving overall strength....

Flat Bench-135x10, 155x10, 185x8, 225x8, 275x6, 315x5
Close Grip Bench-225x8, 275x6, 275x5
Board Presses-365x5, 405x4, 430x3, 440x2(4 boards)
Tricep pushdowns-110x10, 120x10, 120x10
Tricep Rope-70x10, 80x10, 90x10
Preacher curls-50x10, 70x10, 70x10

CARDIO

1 mile in the books.....not a lot of time tonight but I still was able to get a mile in....

Bench Day 1-(week 3 of 10)

Not a bad work out....esp. since the bench shirt I am using isn't really even that tight....it is more of a training shirt (which is what I am doing)...so it is good to see these numbers...esp after all those damn sets.....WOW....but it felt good...still having to work real hard on the lockouts...Man those are hard...but I can see how they will help the lockout on the bench.....all in all a good workout....going to go at the boards on Thursday....so we shall see... :)

Flat Bench-135x10, 155x10, 185x8, 200x8, 240x6, 260x3, 280x1 (shirt goes on)-375x3, 400x2, 425x1, 450x1, 470x1
Rack Lockouts-375x5, 400x3, 425x3, 435x2, 440x2
Floor Presses-275x5, 315x3, 315x3(easy, move up 10 next week)
Incline Bench-185x10, 225x10, 225x10

Also during the day I did some Cardio-2 miles....

CARDIO

Treadmill 1 mile....wanted to go longer but didn't have enough time....going to go again tomorrow...

Bench 1 (week 2 of 10)

Flat Bench-135x10, 155x10, 185x8, 200x8, 240x6, 260x3, 280x1 (shirt goes on)-375x3, 400x2, 425x1, 450x1, 465x1

Rack Lockouts-375x5, 400x3, 425x3, 435x2, 445x2

Floor Presses-275x5, 315x3, 315x3

Incline Bench-135x10, 185x10, 225x10

WOW...this was a very tough workout....I am beat....but o well.....we will make it....Those Rack Lockouts were real hard...was able to get them but damn...those will take some getting use to....esp. with that heavy of weight....

QUESTION ABOUT BOARD PRESSES

When doing these...which boards do you start with??????2 boards or 5 boards?????wanting to do these tomorrow and really don't know which way to start working them....thanks for the help....

CARDIO

Got a good sweat up today....Walked a mile and half and was looking for more.....I can tell doing this is paying off as it is easier and easier....so we will be kicking it up to atleast 2 miles from now on....maybe more....

Bench Day HV-(week 1 of 10)

Flat Bench-135x10, 225x10, 275x10, 315x10, 325x8, 275x10, (4 more sets with Bench shirt)
Rack Presses-315x8, 365x8, 365x8, 385x6
Incline Bench-135x10, 185x10, 225x10, 225x8
Floor Presses-(didn't do this week)

Not a bad work day...Next week we are going to do floor presses and about 3-4 more sets with the Bench shirt...We may also include some Bicep work on this day also in the future...we will have to see how long it takes and how we feel after doing all these sets....Wed will be the 2nd bench day with Board presses, close grip, and more TRI work...

Question to all....as we have never done the board presses....Don't laugh at this question (LOL)...but how many boards do you think we should start with...more boards or less???what is the progression?

CARDIO

It has been a very slow week with the holiday and work...and lifting didn't occur this week which is fine....we are going to start a new cycle starting next week doing some new things so we will see how it goes...should be fun.....

BUT DID DO:

2 miles today on the treadmill