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.