Tag Archives: bench press

New Year’s Workout

Bench Press

I am going to try again to keep a better public blog of my workouts. For the past 8 months I have been doing Jim Wendler’s 5/3/1 program. I think I did pretty well and was able to get some results, just not really what I was wanting. It did help me learn to really take my lifting back to the basics; bench press, squat, dead lift, and overhead (military) press. Starting this Saturday I started on an 8 week program that’s designed to basically just increase my bench press. My last max attempt was 2 x 200lbs. I don’t have a workout partner and there is rarely anyone at the gym for me to find a spotter so I didn’t want to press my luck. My goal at the end of this is to press 3-5x225lbs.

The training is a 3 day a week lifting schedule and I am going to try and add in a couple days of Yoga and / or cardio. The lower reps are so that I can use some fairly heavy weight. I’m not looking for hypertrophy at this point just some raw strength on the bench press.

Day 1
Bench Press 3×5
Close Grip Bench Press 5×3
Rolling Dumb Bell Extension 8×3
Dumb Bell Floor Press 8×3

Day 2
Sqaut 3×5
Alt Lunge 8×3
Romanian Deadlift 3×8

Day 3
Deadlift 3×5
Military Press 8×3
Pull Up 8×3
Hammer Curl 8×3

I began on Saturday and finished up with numbers:

Bench Press: 3×155, 3×175, 2×185, 1×185
Close grip bench press: 5×135, 5×145, 5×155
Rolling Dumbbell Extension: 8×35,8×30,8×30
Dumbbell Floor Press: 8×30,8×35,8×40
Hanging Leg Raises: 8,8,8
Swiss Ball Reverse Crunch: 10,10,10
Farmer’s Walk: 10×45, 5×45 (I walk back and forth across the gym carrying a 45lb plate in each hand)

I was going to try and get to the gym today, but the blizzard kept me home. I’ll do some dumbbell and body weight work and Yoga this evening.

Workout 0307

I’m going to try and start posting my workout again. It would be nice to have a training partner and spotter so I can work on getting my bench press numbers higher.

10 minutes of jump rope to warm up

Descending bench press on the Smith machine. This one is kind of hard to explain, but basically I start out setting the pins rather high so that I’m only doing a few inches of push with the bar. Then for each set I add weight and lower the pins a little more.
160×12 high pins, 180×10 mid pins, 205×6 low pins, 205×1 lowest, 180x3x2 lowest pins

Chin ups 8,7,6,5

Dips 8,7,6,5

Bent over row
65x10wu, 95×10, 115×8, 125×5

Decline bench
barx10wu, 135×10, 155×8, 165x6x2

Hanging leg raise 20, 15, 12 superset with
Standing cable crunch 20, 15, 12

My current workouts

Weight room 6
Since I moved out of the house into and apartment I wasn’t able to continue with my previous home gym workouts. Luckily there is a YMCA fairly close to where I live, there are a couple other gyms in Newton, but I decided to join the YMCA because I could get a single parent / kids membership at a good price and they also have an indoor pool and a nice youth recreation area where my kids can hang out while I did my workouts.

Continue reading My current workouts