Overload session for bench

Breaking in bench daddy. 

Warmup

Bar * 10 * 2

40 * 10

60 * 5

80 * 5

Tried bench daddy 

100 * 3 

120 * 3

130 * 3

Didn't felt much support from the bench daddy with my narrow grip, decided to widen my grip and realized there is significantly more carryover. 

140 * 3

150 * 3 (a bit of grind but got it)

160 * 0 (Tim came in a bit too early but man.. 160kg is heavy as fuark) 

Tricep hell 

100 * 3 for 1-5 board for 2 sets (2nd set's 5 board failed after 1 rep)

Pull-ups 

10 * 3

GHR sit-ups 

10 * 5

Quite happy with the bench daddy. Estimated 1RM with bench daddy = 165kg, about 10% increase in weight moved. 

Conditioning day 2 with back

Superset

10 Pull-ups and 10 back extensions

10 sets

Cable row with stack and Cephas 

15 * 3

GHR abs

10 * 5

Bench. Beyond 5/3/1 day 2.

Warmup

Triceps push down 20 

Hand release push-up 15

2 rounds

Bench 

Bar * 20

65 * 5

75 * 5

90 * 3

95 * 5 (should have been 3 reps)

110 * 3

120 * 7 

125 * 3 (joker)

130 * 1 (spotters came in too early, could have gotten 2)

BBB
95 * 10 * 5 (after set 1, rest were rest paused 8/2)

Kroc rows 

35 * 20 * 3

Face pulls 

13.75 * 20 * 5

Stretching 

Calves

Hamstring

Chest 

Delts 

3 mins each 

Conditioning day week 1

Foam roll 

Calves

Hamstring 

IT band

Quads

Lower back 

Lats

Delts

Triceps

Sleds

2 sets of dragging front 

1 set of dragging backwards

Weighted with Cephas + 20kg, approx 105kg

Kept sliding out so we stopped doing 

Pull-ups 

10 * 10

GHR abs

5 * 10

More foam rolling for my lats.

Press. Beyond 5/3/1 week 1 day 1

Warmup 

Band push downs * 15

Rear delts 7.5 * 15

2 rounds 

Bar * 10 * 2

Press 

37.5 * 5

45 * 5 

55 * 3

60 * 5 

67.5 * 5

77.5 * 7 

82.5 * 3 (joker) 

Back feeling off which affects my pressing strength and stability. Gonna fix it man..

BBB 

60 * 10 * 5 (last two sets 8/2) 

Pull-ups 

10 * 10 

Some Kipping there but first 5 sets were strict. 

Face pulls 

13.5 * 20 * 5

Bench Beyond 5/3/1+ joker

It's Bench again. Wanted to test out the Bench Daddy but size S is too tight to be any use. The bar won't even move... 

Warmup

Thick band push down * 15 * 2

Hands release push up * 10 * 2

Bench 

Bar * 10 * 2

55 * 5

67.5 * 5

82.5 * 3

90 * 5

102.5 * 5

115 * 9 (est 1RM 150)

Joker 

120 * 4/1 (failed on the way up for the 5th rep) rest paused it. 

90 * 10 * 5 

Set 3 onwards were rest pause, with me hitting 7 reps on average and rest pausing the remaining reps.

One arm DB row

30 * 20 * 3

Conditioning

Row 200m/150m/150m with the paddle.

S.M.B

Bench at Slaughterhouse gym

Today we hit the Slaughterhouse gym. Everything felt heavy. But I set my mind to try out the beyond 5/3/1 template for my first day's bench. 

Warmup with some shoulder rotation work

Bench 

Bar * 10 * 2

40 * 10 (felt surprisingly heavy)

60 * 10

80 * 10

90 * 5 

110 * 5

120 * 4 (can't get my 5th)

90 * 10/8/10/8/9

Pull-ups 

10 * 5 (kips for days)

Front lateral raise 

10kg * 10 * 3

Tricep db extension

15kg * 10 * 3

Hanging knee raises

10 * 2