Monday, March 12, 2012

Training - Bench

Bodyweight - 243 (always up on Monday after the weekend)

Close Grips -
bar x 40
135 x 10
185 x 5
225 x 4
275 x 3
315 x 2
345 x 1
365 x 1
385 x 3 all paused

Incline - 315 x 10
Upright Rows - 135 x 15
Superset - db curls/db skulls - 35's x 30/30

Notes - Solid 80%er which is good after the total shit squat workout this weekend.

Feeling good about my chances at 450 close grip.  385 still has good speed as a triple with the reps paused.



  1. Awesome on the 315x10 incline after flat bench work.

    1. Thanks man. I think I'd be good for a 420 or so incline fresh right now. I'd love to get 315x15 on the incline and 315x20 on the bench at the same time (or during the same cycle).

  2. Awesome music! How do you like the new Lamb of God album?

  3. Hi Paul:

    My name is Frank - 52 years old with a current max BP of 335. the shoulders are barking and it's time to go close-grip on my BP. What spacing do you use - looks about 15"? Thanks, and I enjoy your website.

  4. Paul,

    Just wanted to tell you that I bought your book about a month ago and my lifts have trended upward the last 3 weeks. Since it's been months(!) since I made any gain whatsoever I'm really stoked!

    Also bit the bullet and started with some conditioning (prowler pushes and kettlebell swings for time). Sucked at first and I limited the volume on lower body movements until I got used to the workload, but now BW is dropping slowly and strength is going up - AWESOME!

    Actually starting to enjoy conditioning (a bit) :)

    Looking forward to reading your new book.

    1. nothing feels better than being strong and in shape at the same time.

      Can't be beat.

  5. Very nice lifts.
    Question about the video. Is your bum off the bench? when in a meet is it allowed to be off the bench?
    Love the site. keep it up.

    1. Nope. My butt is on the bench. Just looks like it's not from that angle. I've never raised my butt off ever that I can recall.

  6. In the meet the pause on chest is to be 1 or 2 seconds?

    1. All depends on the judge. Usually it's a full second.