Friday, November 12, 2010

Training - Bench

Weight - 247

Close Grip Bench -
bar x 40
135 x 15
225 x 8
315 x 3

365 x 1
385 x 1
405 x 1
335 x 10

Side Laterals -
25's x 12
30's x 10
40's x 10,10

Pipes - 6 sets of pushdowns/extensions and Ez Curl

Notes - Elbows felt good today!  I think I FINALLY figured it out.  It was sleeping on that elbow too often.  I must credit my wife's best friend who thought that might be it.  So the next few nights I was cognitive of sleeping on my left side instead of my right, and what do you know the pain has lessened a ton.


  1. Paul - thanks for the great site. I'm going to try your 9 week Raw Bench routine. Any changes or updates to it? Is this enough volume? I'm a 285 lb. bencher with long arms.

    Thanks - TR Settles

  2. For guys with long arms the thing I do advise is to do a lot of pec work. Flyes, db bench press, and pec deck to work as the bench assistance stuff.

  3. Thanks Paul. I'll check back with you in 9 weeks and let you know what happens.

  4. flyes wont help bench but will hurt alot..least they do with me

  5. For guys that are really tall with long arms, a lot of direct pec work helps.