Bench Press 1RM Day….& gun-show Thursday!

Just me, the bar, and the bench - a battle of strength and will to test where my 1RM is at today.  It’s been a pretty long time since I’ve tested my bench 1RM or worked in low rep ranges toward really improving it.  So, I was curious to see where I was at.  I knew I wasn’t going to kill it as soon as I started ramping, but felt like I could still make a good effort.  

After a pretty decent layoff from heavy bench until this program, I wasn’t disappointed with 290.  285 stuck a little and I wondered if I could hit the 290.  After thinking about my form, though, I felt if I tweaked a couple of things and worked to maximize tension better that I could hit it.  It worked, and 290 went up even smoother than 285.  Not perfectly clean by my standards, but pretty damn close.  Then, I was really excited to hit 225x10 on my 1st drop-weight set.  I haven’t done that in a long, long time. Feltgoodman!  Because the volume was higher on bench and I’m trying to be a little smarter about keeping total volume of workouts in check this week, I dropped down on a few of the accessory lifts on the rest.  Still very happy with today’s workout though.  

To celebrate my good “bro” day, here’s a a little gun-show action after “da pump”.

  • Running (treadmill):
    • 0:04:22 || 0.5 mi (+40 pts)
  • Stretching:
    • 0:03:00 (+2 pts)
    • shoulder mobility
  • Push-Up:
    • 15 reps (+22 pts)
    • 10 reps (+15 pts)
    • 2nd set was clapping push-ups
  • Dumbbell Bicep Curl:
    • 25 lb x 8 reps (+9 pts)
    • 25 lb x 8 reps (+9 pts)
    • part of quick activation warm-up w/push-ups
  • Barbell Bench Press:
    • 135 lb x 8 reps (+68 pts)
    • 185 lb x 3 reps (+81 pts)
    • 205 lb x 2 reps (+87 pts)
    • 225 lb x 2 reps (+96 pts)
    • 245 lb x 1 reps (+101 pts)
    • 265 lb x 1 reps (+109 pts)
    • 275 lb x 1 reps (+113 pts)
    • 285 lb x 1 reps (+117 pts)
    • 290 lb x 1 reps (+119 pts)
    • 225 lb x 10 reps (+120 pts)
    • 205 lb x 10 reps (+109 pts)
  • Concentration Curls:
    • 35 lb x 8 reps (+5 pts)
    • 35 lb x 8 reps (+5 pts)
    • 35 lb x 8 reps (+5 pts)
    • 40 lb x 8 reps (+5 pts)
    • super-setted w/bench..standing, upper arm supported over upright bench
  • Decline Dumbbell Bench Press:
    • 70 lb x 12 reps (+54 pts)
    • 70 lb x 12 reps (+54 pts)
  • Reverse Barbell Curl:
    • 55 lb x 15 reps (+12 pts)
    • 55 lb x 15 reps (+12 pts)
    • 45 lb x 15 reps (+10 pts)
    • e-z curl bar, super-setted w/decline press
  • Weighted Ball Hyperextension:
    • 5 lb x 15 reps (+5 pts)
    • 5 lb x 15 reps (+5 pts)
    • 5 lb x 15 reps (+5 pts)
  • Barbell Curl:
    • 75 lb x 8 reps (+14 pts)
    • 85 lb x 6 reps (+15 pts)
    • 65 lb x 10 reps (+13 pts)

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  1. moremuscles said: Good job!
  2. andiamotutti said: congrats man!
  3. ironwarriorstraining posted this

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