Tuesdsay- Bench

I’ve been under the weather for a few days, so no posts. Sorry about that. Tuesday looked like this:

• Bench Press- Warm-up sets, 75% x 5, 80% x 5, 85% x 8
• Blast Strap Push-Ups- 5 x10
• Reverse Hand Pull Downs- 5×8
• Band Pull-a-Parts- 3×15

Short and sweet today. Still wasn’t feeling great, but couldn’t take another day away from the iron.

Now go train, and train hard!

Josh

Friday- Bench

Today’s training was short and sweet:

• Bench Press- Warm-up sets, 75% x 5, 85% x 3, 95% x 5
• Blast Strap Pus-Ups- 5 x 10
• Dumbbell Rows- 3 x 15

That’s it. Not much to it. Just making gains.

Now go train, and train hard.

Josh

Wednesday- Bench

Today was a solid day of training. If you’re not making gains and you’re not using the 5/3/1, you need to get in gear and get it. Here is how today looked:

• Bench Press- Warm-ups sets, 80% x 3, 85% x 3, 90% x 9!!
• Dips- 54 reps
• Blast Strap Push-Ups- 50 reps
• Kroc Rows- 3 x 20 (l,r)

That’s it! Simple and to the point. I have been really looking at what assistance movements really work. My plan is to keep my work down to four movements total, including the main lift. I really have to start my conditioning soon. I have been putting it off and it shows! Haha!

Now go train, and train hard!

Josh

Monday- Bench Press

Last week was a deload week and my shoulder was bothering me a bit, so I didn’t do much of anything. Back to training this week and everything felt good. Here is how today looked:

• Bench Press- Warm-up sets, 75% x 5, 80% x 5, 85% x 8
• Bench Press w/pause- 4 x 6 x 60%
• Barbell Rows- 4 x 8 / Face Pulls- 4 x 12 (Super set)
• Barbell Shrugs-4 x 8
• EZ-Bar Curls- 3 x15

Pretty smooth session today. Glad to be back to lifting.

Now go train, and train hard!

Josh

Monday-Bench Press

Things have been feeling great. I feel like I keep saying that, but they really have. Today was a solid session, as it was the last bench session for me during this phase. Cutting back to three days a week has been very beneficial thus far. It has allowed me to get more rest and recovery and I have picked up my volume on my lifting days only slightly. Hopefully things will continue you this way. Here is how my training looked for today:

• Bench Press- Warm-up sets, 75% x 5, 85% x 3, 95% x 6!
• Bench Press with Pause- 4 x 6 x 60%
• Dumbbell Bench Exts.- 4 x 10
• Barbell Rows/Band Pull-a-part Super Set- 4 x 8
• Ez-Bar Curls- 4 x 20, 12, 8, 8

Everything felt good and strong. I am looking forward to a deload week and then attacking things further. 

Make sure you check back tomorrow for some new articles and let me know what you think about the new look!

Now go train and train hard!

Josh

Saturday- Bench

Sorry for the delay int he posts, but had a family matter to attend to. Saturday was a good session. Everything felt strong for a change.  Training looked like this:

• Bench Press- Warm-ups sets, 80% x 3, 85% x 3, 90% x 6 (this was one rep better than when I used this weight 2 weeks previous)
• Bench Press (w/2-second pause on bottom)- 60% x 4 sets x 6 reps
• Dumbbell Floor Ext.- 30 x 4 sets x 10 reps
• Barbell Rows- 150 x 4 sets x 8 reps (stayed light on these, low back was killing me)
• Hammer Curls- 30 x 3 sets x 15 reps

Like I said, everything felt good and strong. I am about to cut back to lifting 3 days a week instead of 4 days. I feel like my recovery is better with 3 days and I can up the volume slightly since I will be hitting every major lift once every 10 days.

Now go train, and train hard!

Josh

Saturday- Bench

Back to training today, and despite feeling a little tired, it did feel great to get back into it. Today was the start of phase 5 under the 5/3/1 program. I am liking the progress I am making so far. I think it will take at least 2-3 more phases to get everything down pat with my accessory work, but all in all it is going great. Today looked like this:

• Bench Press- 75% x 5, 80% x 5, 85% x 8            
• Bench Press w/ 2-Second Pause on Bottom- 4 x 6 x 63%
• Dumbbell Rows- 4 x 6 x 120
• Floor Ext.- 4 x 10 x 30
• Hammer Curls- 3 x 15 x 30
• Kettlebell Farmers Walk- 4 x 120 ft.

That was it for the day. It took right at an hour. Tomorrow is Squat day, which is always the most challenging day for me aside from the bench. I picked up the stones from my dad’s house today. I have no clue how much they weigh, but they are heavy! They may be too heavy for pressing right now, but I will be attacking them for sure. I will more than likely use them for carrying and for practice until I can get my atlas stones.

Exercise of the Week:

If you don’t have access to weights or a gym, this doesn’t mean that you can’t train. Nature offers you a lot of training options. Many people who are students of the Iron love the stories of the great Arnold and the days he went to the forest and used stones and logs to train with. So, get outside and find your stone. Make it a moderately heavy stone. If you are able, get a few around the same weight, but different shapes for an added challenge. Once you have your stone, try this:

• Overhead Clean and Press- 4 sets x 6 reps
• Bent Rows- 4 sets x 6 reps
• Bear hug Squat- 4 sets x 6 reps
• Stone carry- 4 sets x 200 feet

Try it out. When it gets easy, move to a heavier stone or one of a different shape.  Good luck!

Go train and train hard!

Josh