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.