12/28/2017

M.E. Day

Pin Press at chest

Barx20
135x10
155x5
185x3
Put pins at chest level
225x3
255x1
270x1

CG 3-Board Press
225x16

Pull-downs to chest
100x10
110x10 4 Sets

12/24/2017

Volume Day Christmas Eve

Barx20
135x5
190x12
190x12
190x12
190x12

Pull-downs
100x10 5 Sets

Dec 21, 2017

M.E. Day


Slingshot Press
Barx20
135x10
155x5
185x2
225x1
Add Slingshot
275x3
300x1

CG 3-Board Press
230x10

DB Incline Rows
5x10

11/29/2017

Wednesday

Pin Press
Barx20
135x10
155x5
Set Pins at chest level. Dead stop.
185x2
225x1
235x1
250x1
260x1
265x1

Close-grip 3-Board Press
225x15

Seated Pull-downs to Chest
90x10
100x10
110x10
120x10
100x10

Womacks
100x10/10
110x10/10 2-Sets

11/26/2017

Volume Day

Bench Press
Barx20
135x10
155x5
185x12
185x12
185x12
185x12

Tate Extensions
35x12 4 Sets

Avg Band Iso Pull-downs
4x5 6-second holds

11/22/2017

Reverse-Band Press
Barx20
135x10
155x5
185x2
225x2
Add average bands
275x1
315x1
335x1
275x10

Seated Pull-downs
90x10 2 Sets
100x10 3 Sets

Womacks
100x10/10 2 Sets

11/19/2017

Volume Day

Bench Press
Bar x20
35x10
155x5
185x2
205x12
195x12

Horizontal Rows
3x6

Palms-out Extensions
35x12
35x12

Side Laterals
10x10 2 Sets
Rear Laterals
8x10 2 Sets

11/16/17

Thursday

Bench Press
Barx20
135x10
155x5
185x2
225x2 4 Sets
225x6

Seated Pull-downs
90x10
90x10
100x10
100x10
100x10

Womacks
100x10/10
100x10/10

Getting back on track.

10/29/2017

Volume Day "8's"

Bench Press
Barx20
135x10
155x5
185x2
205x2
240x8 (Mis-loaded supposed to be 235 with extra 5 on one side)
225x8

DBBP
70x10
70x10

Seated Rows SS w/Side Raises
100x10  //  10-12-12x10 3-Sets

Tate Extensions
40x12
40x12

10/26/2017

Heavy Day

Bench Press
Barx20
135x10
155x5
185x2
205x2
225x2
250x2
Add 1-Board
260x2
Add 2-Board
270x2
Add 3-Board
280x2
225x15 Close-Grip

45' Incline Press
165x5 5 Sets

Seated Pull-downs
90x10
90x10
100x10 3 Sets

Band Cross-over Rear Delts
Minis 3x10

Rolling Extensions
30x12
30x12

1022/2017

Volume Day

Bench Press "10's"
Barx20
135x10
155x5
185x2
205x2
230x10
220x10
210x10

Standing DB Press
45x8
45x8
45x8
45x8

10/15/2017

Hypertrophy Day

Wide Grip Bench Press
Barx20
95x15
115x15
140x25
140x25

Standing DB Press
40x10
40x10

Seated Rows
90x20
90x20
90x20

Womacks
110x10/10
110x10/10

Cable Curls
90x15
90x15

So, I'm going to give the 5th Set program an
8-week run. The high rep wide grip was pretty
tough on the pecs. That's a worry. I can alternate
DBBP with wide grips according to Swede.

10/12/2017

Heavy Day

Barx20
135x10
155x5
185x2
205x5
225x5
240x1
250x3
250x3
250x3

Put on Slingshot
300x2
300x2

45' Incline Press
140x5
160x5
160x5
160x5
160x5

Seated Rows
100x10
100x10
130x10
130x10
100x20

Tate Extensions
40x11 3 Sets superset with

Rope Push-downs
110x11 3 Sets

Face Pulls
80x50

10/08/2017

   Volume Day
Barx20
135x10
155x5
185x2
225x10
215x10
210x10

One-arm DB Press
25x8
40x8
45x8
45x8
45x8

Seated Pull-downs
110x10 5 Sets

Called it early today. Got the main movements
completed. Tired.

10/05/2017

Heavy Day

Barx20
135x10
155x5
185x2
225x2
240x1
270x1
270x1
270x1
270x1

Put on Slingshot
325x2

No accessory work today.

10/01/2017

Volume Day

Barx20
135x10
155x5
185x2
205x2
225x2
235x6
230x6
225x6

Standing One-arm Press
25x8
40x8
40x8
40x8
40x8

Seated Rows
110x10 5 Sets

Rolling Extensions
30x10 2 Sets superset with

Womacks
110x10/10

Face Pulls
80x50

I was feeling tired but got the work done.

9/28/2017

Heavy Day

Barx20
135x10
155x5
185x2
205x2
225x2
240x1
260x2
260x2
260x2

Put on Slingshot
315x2
315x2

45' Incline Press
135x5
155x5
155x5
155x5
155x5

Seated Pull-downs
110x10 5 Sets

Palms-out Extensions
40x10 5 Sets superset with

Rope Push-downs
110x10 5 Sets

Facepulls
80x50

9/24/2017

Volume Day
Barx20
135x10
155x5
185x2
205x2
230x10
220x8
210x8

Standing One-arm Press
30x8
40x8
45x8

Seated Rows
110x10 5 Sets

Womacks
110x10/10 2 Sets

Rolling Extensions
30x10 2 Sets

Face Pulls
80x50

9/20/2017

Heavy Day
Barx20
135x10
155x5
185x2
205x2
225x1
245x3
245x3
245x3
Put on Slingshot
295x2
295x2

This is one day earlier in the week than I normally train.
I've been thinking I should do a deload and have been
researching current trends for it. Hitting some heavyish
reps and not doing the volume work after seemed worth
a try. This keeps me on track and hopefully I'll get some
rest.

9/17/2017

Volume Day

10's

Barx20
135x10
155x5
185x2
205x2
220x10
210x10
210x10

Standing One-arm Press
25x8
35x8
40x8

Seated Rows
110x10 5 Sets

Womacks
110x10/10 2 Sets superset with

Rolling Extensions
25x10 2 Sets

Seated Side Laterals
12x10 2 Sets

9/14/2017

Heavy Day

Bench Press
Barx20
135x10
155x5
185x2
205x2
225x2
240x1
265x1
265x1
265x1
265x1

Put on Slingshot
315x2x2

45' Incline Press
135x5
145x5
145x5
145x5
145x5

Seated Rows
5x10

Tate Extensions
40x10 5 Sets superset with

Rope Push-downs
110x10 5 Sets

Face Pulls
80x50

9/10/2017

Volume Day

6's:
Barx20
135x10
155x5
185x2
205x2
225x6
220x6
215x6

Standing One-arm Press
3x8

Seated Rows
100x10 5 Sets

Womacks
110x10/10 superset with

Rolling DB Extensions
25x10 (2 Supersets)

9/07/2017

Heavy Day

Bench Press
Barx20
135x10
155x5
185x2
205x1
225x1
250x2
250x2
250x2
Put on Slingshot
300x2
300x2

Steep Incline Press
135x5 5 Sets

Seated Pull-downs to chest
5x10

Palms-out Extensions / Rope Push-downs
40x10 / 100x10     5 Sets

Face Pulls
80x50

9/03/17

Volume Day

Bench Press
Bar
135x10
155x5
185x3
225x8
215x8
205x8

Standing DB Press
3x8

Seated Rows
5x10

Womacks
110x10/10 2 Sets

Face Pulls
90x25 2 Sets

8/31/2017

Heavier Day

Bench Press
Barx20
135x10
155x5
185x1
225x1
240x3
240x3
240x5

*Forgot to do 2x2 Slingshot Press overload. Dang it.

Pull-Downs
100x10 5 Sets

Palms-out Tricep Extension superset with Rope Push-downs
35x10  Extensions 5 Sets
100x10 Push-downs 5 Sets

Plate Raises
35x10 2 Sets

8/30/2017

Hammer Curls
4x10

Reverse Curls
1x10

BB Curls
1x10

DB Mil Press
1x15

8/27/2017

Sunday

Volume Day

Bench Press:
Barx20
135x10
155x5
185x2
210x10@7
195x10@8
185x15@9

JM Press
135x6
155x6
175x6

Seated Rows
5x10

Womacks
100x10/10 x2

Face Pulls
90x25 2 Sets

8/24/2017

Thursday

Bench Press:
Barx20
135x10
155x5
185x1
205x1
225x4
225x4
Add Slingshot +20% 270x4
225x5 No SS

3-Board
275x3

Pull-downs
5x10

Tate Extensions 35x10 5 Sets superset with
Rope Push-downs 80x10 5 Sets

Plate Raises
35x10 2 Sets

8/20/2017

Iron Chamber Gym Chart

Paused Bench Press: 250 Chart with Slingshot 275x3

CG Seated Rows: 5x10

Womacks: 2x10/10 (100-110)

Face Pulls: 90x25 2 Sets


Brought grip just inside power rings.

8/13/2017

Iron Chamber Chart

Paused Bench Press 250 Chart
195x6
210x4 (Slight twinge in right pec)
235x2
220x4
195x6

Seated Rows
3x15

DBBP
70x12
70x6

Womacks
110x10/10 2 Sets

Face Pulls
90x25 2 Sets

I was experimenting with a lower touch on the bench
and it felt promising until I felt a very slight pain in
the same area of my right pec that has given me trouble.
I brought my grip in and got through the training but
just didn't feel like I could go for it.

8/10/2017

Speed Bench and Goodbye Harrison

Speed Bench Press: 145x5 5 Sets w/Dbl Mini Bands

Pull-downs: 5x10

Bring Sally Up @ 135lbs

I crapped out at 1:35
Harrison stopped at about 2:39

JM Press: 135x10, 155x8, 175x6


This was Harrison's last training day before going back
to college. His best bench at the start of summer was 245
and he hit an easy 290 and would have made 300 but for
a problem with his setup.

Without a 19-year old to push me I'll start a Sunday Heavy
Day, Thursday Light(er) Day. I think I can hit a PR before
the end of the year if I can be injury free.

8/7/2017

TnG Bench Press Rest/Pause

195x17
195x14
195x10 (close grip)

Seated Rows
5x15

Womacks
3x10/10 @100

First post in a long while but training has continued. Present
BP level is 280-290. Bdwt about 245lbs.

4/20/2017

Volume Day

Comp Bench Press

Bar
135x10
155x5
200x8
200x8
200x8
200x8

Reverse-Band JM Press
135x8
225x8
225x8
225x8

DB Incline Rows
40x12
40x12
40x12

Face Pulls
70x50

Still no pain in right pec while
benching. I could feel a slight
pressure on the 1st set of JM's
with 225. Everything was very
easy, all reps paused.

4/17/2017

Monday
Tillamook YMCA

Comp Bench Press
Bar
135x10
155x5
185x3
205x3
205x3
205x3

Pull-downs
4x10

Incline Press Machine
3x10

DB Flyes
40x10
40x10
40x10

Tricep Machine
3x10

Band Face Pulls
1x50

4/12/2017

Wednesday Night

Speed Bench
Bar
135x10
155x5
Add Dbl Mini Bands
155x5
155x5
155x5
155x5
155x5

CG 1-Board Press
185x10
185x10
185x10

Tricp Push-downs
90+Dbl Mini Bands
4x12

Face Pulls
70x50

That's All Brother!

4/9/2017

4/9/2017

Sunday Night

Comp Bench Press Bar

135x10

155x5

175x10

175x10

175x10

DB Incline Rows

35x12

35x12

35x12

Tricep Push-downs

150x10 120 + Dbl Mini Bands x6

100 + Dbl Mini Bands x10

100 + Dbl Mini Bands x10

No pec pain. Inching the weight up.

4/7/2017

Friday

Comp Bench Press
Bar
135x10
155x5
185x3
185x3
185x5

CG 45-Degree Incline Press
135x10
135x10
135x10

Cable cross-overs, Upper Cable
90x10
90x10
90x10

DB Rows
50x10
50x10
50x10

Tricep Push-downs
120x10
130x10
140x10

Face Pulls
70x50

No pain in right pec. I'm going to return
to real training on Sunday night.

3/29/2017

Wednesday Night

Speed Bench
Bar
135x10
135 plus double mini bands
5x5

CG 1-Board BP
170x10
170x10
170x10

DB Rows
50x10
50x10
50x12

Cross-overs, Upper Cable
70x10
90x10
90x10

Rope Push-downs Metabolic Protocol
60x25
70x25
70x25

Face Pulls
70x50

No pec pain. Upping the weights slowly.

3/26/2017

Sunday Night

So this is my 2nd training day since taking 2-weeks off from lifting. No pec pain tonight but I took it real easy. The only time I feel anything is when I reach up to the bar and also when I take a deep breath though I don't feel it all the time.

Comp Bench
Bar x10, x10, x20
145x5
145x5
145x5
145x5
145x10

1-Board Close Grip BP
165x10
165x10

DB Rows
45x10
45x10
45x10

Rope Push-downs
130x10
130x10
130x12

Face Pulls
70x50

OK, moving forward. I have to be very gradual in increasing volume.

3/6/2017

Sunday
Bar
135x10
165x5
190x3
225x2*

I had a sharp pain in right pec
last Sunday and its still with me.
I've had to drop out of the April 2nd
competition. Its not a tear but will
need rehab. So here's the plan:
2 weeks of rest. No lifting.
1 day per week after that of general
lifting, light crossovers, no benching.
Start benching in about 8 weeks. Its
a bummer but there it is. I've got a plan.
I have a clue why it happened (overuse),
and a plan to move forward.

2/26/2017

Sunday Night

Competition Bench Press

Bar
135x10
155x5
185x3
230x5
230x5
230x5
230x5
230x9

DB Incline Rows
45x12
45x12
45x15

Dips
+10lb Plate
1x10 **Felt sharp pain in right pec.

Overhead Extensions
100x15
100x15

Face Pulls
70x50

Shut down chest work after feeling a sharp
pain in right pec. Hopefully not serious.

2/23/2017

Thursday

Competition Bench Press
Bar
135x10
155x3
185x3
225x1
260x1
260x1
260x1

1-Board Press
280x1
280x1

5-Second Isometric Press
1x2

Wide-grip Bench Press
205x10
205x10
205x15

DB Rows
60x10
60x10
60x15

Upper Pulley Cross-overs
100x12
100x12
100x20

Rope Push-downs
140x12
140x12
140x15

2/19/2017

Sunday Night

Competition Bench Press

Bar
135x10
185x3
225x5
225x5
225x5
225x5
225x10

DB Incline Rows
40x15
40x15
40x15

Dips with 10lb Plate
1x7
1x7
1x7

Incline Low Pulley Crossovers
90x12
90x12
90x12

Overhead Extensions
140x15
140x15
140x10

Face Pulls
70x50

2/16/2017

Thursday

Competition Bench Press
Bar
135x10
155x5
185x2
225x1
255x1
255x1
255x1

2-Board Press
265x3
280x2
295x1
295x1

5-Second Isometric Press
x1
x1

CG Pull-downs
150x20
150x20
150x20

1-Board Close-grip Bench Press
205x10
205x10
205x12

Rope Push-downs
140x12
140x12
140x12

Upper Pulley Cross-overs
100x10
100x10
100x12

DeFranco Band Pull-aparts
x14
x14

2/12/2017

Sunday Night

Competition Bench Press
135x10
185x5
220x5
220x5
220x5
220x5
220x9

DBBP
85x10
85x10
85x9

DB Incline Rows
40x12
40x12
40x12

Incline Low Pulley Cross-overs
80x10
80x10
80x15

OH Extensions
140x12
140x12
140x12

Face Pulls 70x50

2/09/2017

Thursday

Competition Bench Press
Bar
135x10
155x5
185x1
225x1
250x1
250x1
250x1

3-Board Press
265x3
280x3
295x3

Isometric Press
2x5-second all-out push

CG Pulldowns
150x20
150x20
150x20

Incline Press
155x10
160x10
160x10

Rope Push-downs
130x12
130x12
130x12

DeFranco Pullaparts
Mini Band x13
Mini Band x13

2/05/2017

Sunday Night

Competition Bench Press
Bar
135x10
185x3
215x5
215x5
215x5
215x5
215x10

Dips
3x10

Incline DB Rows
40x12
40x12
40x12

Incline Cable Cross-overs
80x10
80x10
80x12

Overhead Extensions
130x15
140x15

Face Pulls
70x50

2/2/2017

Thursday

Band Bench Press
Bar
135x10
155x5
185x3
Add Double Monster Mini Bands
175x2
175x2
175x2
175x2
175x6

Close-grip 1-Board
190x10
195x10
195x14

Band Tate Extensions
Mini Bands x a lot

Face Pulls
70x50

Feeling under the weather. Skipped Dips, Tate
Press, and Rows. Got the essentials in.

1/29/2017

Sunday Night

Comp Bench Press
Bar
135x10
185x3
225x1
240x2
240x2
240x2
240x2
240x6

DBBP
80x10
80x10
80x14

Horizontal Rows
3x10

Cable Cross-overs Upper Cable
100x10
100x10
100x12

Overhead Extensions
130x15
130x16

DeFranco Pull-aparts
2x12

1/26/2016

Thursday
Slingshot Press
Bar
135x10
185x3
225x1
Add Slingshot
280x2
280x2
280x2
280x2
280x7

Wide-grip Bench Press
180x10
185x10
185x11

DB Incline Rows
50x10
55x10
55x12

Cable Crossovers Lower Pulley
70x10
70x10
70x11

Overhead Extensions
130x15
130x16

Face Pulls
70x50

1/22/2016

Sunday Night
Competition Bench Press
Bar
135x10
155x5
185x3
225x1
235x2
235x2
235x2
235x2
235x5

Incline Press
135x10
155x10
155x10
155x10

DB Rows
50x10
60x10
60x10

Cable Crossovers Upper Cable
90x10
90x10
90x12

Rope Push-Downs
130x15
130x15

DeFranco Band Pulls
Mini x 10
Mini x 10

1/19/2016

Thursday

Band Bench Press
Bar
135x10
155x5
185x3
Add Double Monster Mini Bands
165x2
165x2
165x2
165x2
165x8

Close-Grip 1-Board Press
185x10
190x10
190x11

Dips
x8
x8
x10

Cable Crossovers Lower Pulley
60x10
60x10
60x10

Face Pulls
70x50

1/15/2016

Sunday Night

Comp Bench Press
Bar
135x10
155x5
185x3
230x2
230x2
230x2
230x2
230x7

DBBP
75x10
75x10
75x11

DB Incline Rows
50x10
50x10
50x10

Cable Crossovers, Upper Pulley
90x10
90x10
90x10

Overhead Extensions
120x15
130x15

Face Pulls
70x50

1/11/2016

Wednesday Night

Slingshot Press
Bar
135x10
155x5
205x1
Add Slingshot
225x2
265x2
275x2
275x2
275x2
275x7

Close-grip 1-Board Press
175x10
185x10
185x10

Hammer Curls
25x10
30x10
30x10

JM Press
115x8
125x8
125x8

Face Pulls
70x50

1/8/2016

Sunday Night

Competition Bench Press
Bar
135x10
155x5
185x1
225x2
225x2
225x2
225x2
225x6

Wide-grip Bench Press
155x10
165x10
175x10

DB Rows
50x10
55x10
55x10

Cable Cross-overs
60x10
80x10
80x10

Rope Pushdowns
120x15
130x16

Face Pulls
70x50

1/5/2016

Thursday Night

Band Press
Bar
135x10
155x5
Add Dbl Monster Mini Bands
155x2
155x2
155x2
155x2
155x7

Dips
x6
x6
x9

Incline DB Rows
45x10
45x10
45x10

Alt DB Mil Press
30x15
30x15

Rolling Extensions
30x15
30x15

Face Pulls
70x50

20lb bump on Band Press.

1/1/2017

Sunday Night

Comp Bench Press
Bar
135x10
155x5
185x1
205x1
220x2
220x2
220x2
220x2
220x5

DBBP
70x10
70x10
70x10

DB Rows
40x10
40x10
50x10

Band Flyes
2x10
Setup needs work.

Overhead Extensions
120x15
120x15

Face Pulls
70x50