Training Blog

A collection of training blogs

Thursday Bench Press

Posted by Mike Ramos on May 18, 2013 at 8:55 AM

Thursday's bench workout left me looking at some glaring holes. Namely the need for more upper back strength/mass, and the need for more speed development.

I worked my way up to a single competition grip bench at 355. This went up very easy, but felt extremely heavy to lower.

After this, I did 2 quick sets of 275x8, and hit some dumbbell benches with 100s for 4x8.

to finish off, i did 4x30 shrugs at a rapid pace with 135, and weighted pull ups.

Close Grip Bench 5/13

Posted by Mike Ramos on May 13, 2013 at 10:10 PM

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The workout today went somewhat well considering my poor nutrition beforehand. I wanted to get a little more volume in today and drop the intensity slightly.

CG Bench

135,155,185,205,225,245x5 275x10 295x7.315x4

foam press

315x5, 335x4

CG burnout

225x12,7

Chin ups

+25lbsx2x6

bwtx2x10

May 11th Dropset Bench

Posted by Joe Close on May 11, 2013 at 4:45 PM

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Flat Bench

135, 185, 225 warm-up

275x1, 250x2, 225x3, 200x5, 175x14, 150x16

Single Arm Rows 35lbsx10 between sets

Single Arm Kettle Bell Press 3 sets on both sides of forearm, 25lbsx10

Rows 3 sets 80lbsx10, 100lbsx10, 129lbsx10

Cable Pullovers 40lbsx10, 3sets

Superset with Tricep cable extensions, 50lbs x 10

Volume Bench 5/9

Posted by Mike Ramos on May 9, 2013 at 10:50 AM

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Todays workout went really well, well almost really well. My goal today was to get 335 for five reps, but due to my eccentrics being much too slow, i ended up with 4. I feel confident that if i continue to improve my chest strength, that my bench will improve significantly.

comp grip bench press

135,155,185,205,225,245,275,295,315x5, 335x4(need to lower the bar faster) and then finished off my flat benching with 315x5

dumbell presses

... Read Full Post »

Tuesday Leg Day

Posted by Mike Ramos on May 7, 2013 at 8:55 PM

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started my workout today with my first bout of sumo deadlifts in months.

135,185,225,275,315,365,385,405x3 425x1

then hit some narrow stance squats

135,155,185,205,225,245x5

finished up with some chins and curls

Bench Press Monday

Posted by Mike Ramos on May 6, 2013 at 9:05 PM

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Today was close grip bench day, the sets looked like this;

135,155,185,205,225,245,275,295x5 315x3

CG Foam Presses With Pause

335x3x2

1board Presses with Pause

225,245,275x5

Chin Ups

3x10

I felt really good today, definitely think i will respond well to the extra volume

bench press Thursday May 2nd

Posted by Mike Ramos on May 3, 2013 at 2:35 PM

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The focus of todays workout was to improve the bottom portion of the bench press. So to start, i worked my way up to a set of 315 pounds for five reps. After 315, I dropped the weight into 275 for 2 sets of 6 paused reps. And then did 4 sets of 8 db bench press with 80 lbs dumbbells. I finished this off with some high rep press downs and pullovers