Saturday, December 21, 2013

Training - Bench and assistance

Bodyweight - 265

Bench -

bar x 40,30

135x15, 12

405 x 4.5

315 x 5 sets of 8

Hammer Pulldowns -

1 plate x 20
2 plates x 12
3 plates x 12, 12
4 plates x 8,8

Upright Rows and Rope Pushdowns - 4 x 20 each

Notes - So this is the NEW grip I am using.  It feels quite a bit better than how close I was.  Essentially it's the same grip I use on incline so I do expect an even greater amount of carryover from incline to bench and bench to incline, etc.

I will admit the pauses on the set of 405 weren't as long as I like, but there is a slight pause.  Will work on pausing those more the next time.


  1. Hey Paul even though your not that fond of the bench, it does seem like the bench press is your best lift compaired to the squat or deadlift. Not saying any of your lifts are bad because they are not but It seems like your not that far off from a 500lbs bench which is world class.

    1. I like benching now just fine. I just can't do it as often as I'd like.

      And yes I'm closing in on 500. If I had to guess I'm around 475 or so at the moment. I'd really like to get a strict 500 in within the next 6 months.

      My dead has come up a lot as well.

      What's funny is, my squat was my best lift forever and now I think it's behind the other two.

      But I guess that shows I've put a lot into developing my two worst lifts.