I decided that this week, I would change up my bench routine. For awhile I have been doing Monday speed training with bench & Wednesday were for heavy lifting with bench but this week & the weeks going forward (assuming it brings results) I am going to do speed and heavy on the same days Monday & Wednesday. I did this change because in the past I was missing out on a Monday or Wednesday bench & it was hard making up for it due to obligations and travel so now if I miss either day, I can do the workout the next bench day & I think this will provide more results as well in the long run.
Warm Up:
- Reverse Triceps cable pushdown: 4 x 25, 40 lbs
- Biceps machine (isolated) 4 x 25, 30 lbs
- One arm DB bentover row: 4 x 25, 15 lbs
Workout:
- Barbell bench press: 8 x 6-8 4 x 80 lbs (65%) & 4 x 90 lbs (70%)
- Barbell bench press: 6 x 2-3, 2 x 100 lbs (80%), 2 x 105 lbs (85%) & 2 x 110 lbs (90%)
- Barbell bench press (wide grip): 6 x 8-10, 70 lbs
Tri-sets
- DB floor press: 6 x 8-10, 60 lbs
- DB incline press: 6 x 8-10, 50 lbs
- DB front raises: 6 x 8-10, 20 lbs
Tri-sets:
- DB bench press: 6 x 8-10, 60 lbs
- DB lateral raises: 6 x 8-10, 20 lbs
- DB triceps overhead extension: 6 x 8-10, 25 lbs
Supersets:
- DB farmer carries/walks (first time) – 2 x 180 lbs (2 90 lb DBs)
- DB shrugs: 2 x 8-10, 90 lbs (2 45 lb DBs)
The farmer carries were lethal, extremely challenging and brand new to me, I took a picture of my injury from yesterday — here
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