I Try

[boingyman]

Thursday - 9/28/17

Pause Bench Press - pinky finger on rings
bar*reps
135*5
135*3
165*3
185*3
205*3
225*3
225*3
245*3
265*3

265*5 added 2 board, no pauses
275*5

235*10 index finger on rings, no pauses

superset w/

Squats - no belt
bar*reps
135*3
135*3
185*3
205*3
225*5
225*5
225*5
225*5

Done. My 2 year old son got chicken pox pretty bad so things are thrown off. So unlucky even though he got the vaccine. Sneaked in this workout as fast as I could. Midway in my workout decided to just squat inbetween bench sets since I missed my squat workout and I probably won't be able to workout until Sunday if I'm lucky. Going to Vegas next week for 5 days too so that will throw thngs off unless I decide to hit up 24 hr fitness a few times.

On a good note I think I finally have a bench workout I want to follow, or at least try to. The volume is very high so not sure if I have the time do all the accessory work, but will try my best. Hopefully I can try to get a 1RM in the next 3-4 weeks. So my usual Day 1 bench workout I may just bench light and use Day 2 bench to ramp up the weight. I know I've been doing a lot of pauses, but I may get a touch n go 1RM. Just hoping my right shoulder/arm injury thing will hold up. It was a bitch today.

 

[boingyman]

Friday - 9/29/17 - Work Gym

Lat Pulldowns
6 sets of 10

superset w/

Standing DB Overhead Press
6 sets of 12

Cable Row
3 sets of 10

superset w/

DB side lateral raises followed front raises
3 sets of 10

Quick workout at the hospital gym. Tried to keep moving without much of a breather.

 

[boingyman]

Sunday - 10/1/17

Sumo Deadlift - no belt
135*5
135*3
185*3
225*3
275*3
315*3
315*3
315*5

Stiff Leg Deadlift
225*5
245*5

Bench Press - 45-60 sec rest between sets, 3 sec pause last reps
bar*reps
135*5 index on rings
135*5 pinky on rings
185*5 close grip
185*5 index on rings
185*5 pinky on rings
185*5 close grip
225*5 index on rings
225*5 pinky on rings
225*5 close grip

Done. In and out of the gym in like 40 minutes. Not sure when I can workout next so decided to bench light after pulling. Deads felt great technical wise although need to figure out how wide I should keep my stance. I think I could have done 315 for 10 all dead pauses at the bottom.

 

[boingyman]

Wednesday - 10/4/17

Pause Bench Press - pinky on rings
bar*reps
135*5
135*3
185*3
225*3
225*5 added 3-board, no pauses
265*5
285*5
305*5

235*2 removed boards, pauses again
255*2
255*2
275*2
275*2
225*10

Done. Wanted to squat, but had no time. Not sure when my next workout will be.

 

[boingyman]

It's been over a week and I haven't gotten the chance to touch any iron, let alone do any form of exercise. Didn't get a chance to train in Vegas and when I get back home there are wildfires everywhere. I've also been exhausted this past couple of days. Slight possibility I'll be able to workout after work today, but if the ventilation sucks in the gym with all the smoke and bad air quality we may just leave.

 

[boingyman]

Thursday - 10/12/17

Bench Press - pinky on rings - all pauses
bar*reps
135*5
135*10
185*5
185*3
225*3
225*3
245*3
245*3
265*3

Close Grip
225*5

Random straight leg long floating pause bench presses about 1" above chest with 135 at different grips

Done. Sneaked in a quick workout in less than 30 minutes. Damn right side pain is still very aggrevating. I notice it hurts most about a few inches above the chest. Bench press feels like crap. At least something is better than nothing. With the pain the pauses actually feel better since it's more controlled. I'm guessing this injury is not something that's just going to go away. I might have to just focus on squat and deads and find other ways to bench without aggrevating. Maybe even stop benching for a month or so... It's hard to stop though. Work is crazy busy so not sure if I can workout today. Was hoping I can swing by the gym to squat and pull a quick session. Doubt it.

 

[boingyman]

Tuesday - 10/17/17

Squat
bar*reps
135*5
135*3
185*3
185*3
225*3
225*3
225*3
255*3 added belt
255*3
275*3
275*3

225*3 pauses
225*3

~4" deficit stiff leg deadlift - no belt
135*5
185*5
225*5
225*5
225*5

Sumo deadlift
Did multiple random sets with 225 focusing on technique/speed

Done. First time squatting in about 3 weeks. It was nice to get under the bar.

 

[boingyman]

Wednesday - 10/18/17

3-Board Bench Press - ring finger on rings
bar*reps
bar*reps
135*5
135*5
185*1
185*5 added 3-board
185*5
225*5
255*5
275*5
295*5
315*5

Close Grip Bench Press - all pauses
185*3
185*3
225*3
225*3
225*3
225*5
225*5
235*5

Done. Decided to stay away from wider grip full range benches today because of right side injury. Crappy thing is that I can still feel the pain even doing a damn 3 board press. It's located kind of the back of the armpit more towards the lats than the pec. I feel it could be a strained lat possibly. I should probably get it checked out if it continues to persist. I think for now with my limited workout days I may just bench heavy once per week. This probably means benching once a week with some weeks having a light bench day. I may even stick to the machines on the 2nd days and just go light and focus on doing pushing movements that cause no pain. I blame either that time period I was doing way too much pull-ups or when I would do quick HIIT workouts at work and not warming up properly.

 

[boingyman]

Monday - 10/23/17

Sumo Deadlift
135*5
135*5
225*3
225*3
275*3
275*3
275*3
275*3
275*3
275*3
275*3
275*3

~4" deficit stiff leg deadlift - no belt
145*5
195*5
235*5

Squat
multiple sets with 135

Bench machine
multiple light, controlled sets

Done. Easy workout.

I have a suspicion that the pain on my right side area is either a pulled muscle or small lat tear by my arm pit. I think I initially injured it a while back while from doing random circuit/interval type training using too heavy weight and not warming up properly or from excessive pull-ups. I think when I took a long break of not lifting before trying to get back into it again allowed it to heal. It's possible playing around with those muscle ups could have aggravate it more again. I may consider not doing any type of bench that causes any pain for at least a few weeks, maybe even more than a month and see how it goes.

 

[boingyman]

Tuesday - 10/31/17

Squat
bar*reps
135*5
135*5
185*5
225*5
225*5
245*5 added belt
245*5
185*5 long pauses

Conv Deadlift - no belt
135*2
135*2
225*2
225*2
275*2
315*3

superset w/....

Strict Standing Overhead Press
bar*reps
65*10
85*8
105*5
125*5
145*5

Done. Quick workout with short rest periods. No pain doing the overhead pressing, but then again it's not much weight. Need to start getting consistent again. Still not sure if I want to bench or not. May attempt a pressing machine at my next workout. Also to be honest to myself I'm not sure how consistent I can be. 2018 will be even more tough towards the summer ! Might have to just focus on general fitness at that time.

 

[boingyman]

Wedensday - 11/1/17

Hammer Machine Bench
3 sets

Was planning on sticking to the hammer machine bench due to my injury, but said fuck it and benched

Bench Press - All Pauses
bar*reps
95*5
135*5
165*5
185*5
225*5
225*5
225*5
225*5
155*5

4 sets of lat pulldowns

4 sets of cable rows

1 set on the bench machine

Done. Could feel slight pain, but hard to say if it was just me psyching myself out or not. Decided to just stick to 225. I used a variety of grip widths, mostly middle on rings and tempo was a lot more cautious then normal