RAW DOG back on the trail. Bench work

[self]

BW back up to 175 from 165. Feel much stronger at 175.

Bench
Warm up with Bar
135 x 12
225 x 4
275 x 1..pause
315 x 1..pause
335 x 1..pause
365 x 2! Awesome!
335 x 3
315 x 5 all paused

Incline HM
2 plates x 6
3 plates x 6
4 plates x 3
5 plates x 3..all paused!
4 plates x 6

Dips with 3 plates x 8 reps

Rep outs 185 x 20 reps

[self]

BW 175
Flat Bench
warm up
315 x 7
315 x 6 paused last rep
315 x 6 paused last rep
315 x 6


Incline HM
2 plates x 6
3 plates x 6
4 plates x 3
5 plates x 3 ..all paused


DB press flat
80 x 8
120 x 6..paused
130 x 6 paused last rep

[self]

BW 173. I think I might try and get down to 165 for the March 15 meet. Well see.
Flat Bench
warm up
315 x 1 paused
335 x 3
350 x 2
315 x 6 paused last rep
315 x 6

DB Incline
90 x 8 paused
110 x 6 paused
120 x 4 paused last rep


Incline HM
3 plates x 3
4 plates x 3
5 plates x 3 ..all paused

Decline Bench
225 x 4 paused
315 x 3 paused
335 x 3 paused

[self]

BW at 176

Bench
Warm up with Bar
135 x 12
225 x 4
275 x 1..pause
315 x 1..pause
335 x 1..pause
350 x 3
350 x 3
315 x 6
315 x 5..paused last rep

DB flat
110 x 8 paused
130 x 5 paused last rep
130 x 5 paused last rep


Incline HM
2 plates x 6
3 plates x 6
4 plates x 3
5 plates x 3..all paused

[self]

BW at 175.

Bench
Warm up with Bar
135 x 12
225 x 4
275 x 1..pause
315 x 1..pause
355 x 3..only got 2 myself..spot on 3
355 x 2
335 x 3..paused last rep
315 x 5..paused last rep
315 x 5


Incline HM
2 plates x 6
3 plates x 6
4 plates x 3
5 plates x 3..all paused
5 plates x 3..all paused

Decline
225 x 6
275 x 3
315 x 6
365 x 1

Bench
Rep out 225 all paused
225 x 10 all paused

[self]

BW at 174. Would like to be 165 for a March meet.

Bench
Warm up with Bar
135 x 12
225 x 4
275 x 1..pause
315 x 1..pause
335 x 1 paused
355 x 2
365 x 1 paused
405 x 3 off two blocks
405 off 1 block... AWESOME!
335 x 3..paused last rep
315 x 5..paused last rep
315 x 5.. paused last rep

Incline HM
2 plates x 6
3 plates x 3
4 plates x 3
5 plates x 3..all paused
5 and 25 plate x 1

DB incline press
100 x 8
120 x 6 paused

Rep out Bench press
225 x 10 all paused

[self]

BW at 173. Shoulder is killing me.

Bench
Warm up with Bar
135 x 12
225 x 4
275 x 1..pause
315 x 1..pause
335 x 1 paused
355 x 2.........still cant get 3
365 x 1 paused
370 x 1 paused
335 x 3..paused last rep
335 x 3
315 x 5..paused last rep
315 x 5.. paused last rep

Incline HM
2 plates x 6
3 plates x 3
4 plates x 4..all paused
5 plates x 2..all paused
5 and 25 plate x.. Close but could not get it.

Decline
225 x 3
275 x 3
315 x 3..had to stop..shoulder was hurting to much.

[self]

BW at 173. Shoulder is killing me. I got a meet this Saturday and the next. It will be tuff. After March 15 meet I will go back to reppin 3-6 reps. No heavy singles for a month or so. Till the next meet.
( got a meet on april 16 )

Bench
Warm up with Bar
135 x 12
225 x 4
275 x 1..pause
315 x 1..pause
335 x 1..pause
365 x 1..This was hard. I feel weaker... pain in shoulder might be holding me back.
335 x 3..
315 x 5.
315 x 5
315 x 4


Incline HM
2 plates x 6
3 plates x 6
4 plates x 6



light DB fly
50 x 12
60 x 10
70 x 10

[garybrown]

Is the pain from a previous injury?

[self]

garybrown said:

Is the pain from a previous injury?

Yes, I hurt it bad about 4 years ago. I go back and forth with it.

BW up to 177. Trying to gain a little weight to get back to the 400 bench. Shoulder was feeling good today.

335 x 3
315 x 6
315 x 5
315 x 5
315 x 5

Did some shoulder and tri stuff.

HM shoulder press
2 plates x 6 reps
3 plates x 6
4 plates x 3 allpaused

[self]

BW up to 178. I already feel stronger.

335 x 3 all paused!
315 x 6
315 x 6
315 x5
315 x 5

Incline HM
2 plates x 6
3 plates x 6
4 plates x 3
5 plates x 2..all paused
4 plates x 6

DP Flat
90 x 8
120 x 7
120 x 7 pause last rep

rep out
225 x 15 paused last few reps

[self]

BW at 180! I feel fat but love the strength that come with it.

335 x 4 GREAT!
365 x 2 GREAT!
315 x 6
315 x 6
315 x5 all paused


Incline HM
2 plates x 6
3 plates x 6
4 plates x 3
5 plates x 2..all paused


DP Flat
90 x 8
120 x 8
130 x 8 all paused

[self]

IM fat but strong. BW at 182! I got a meet this weekend. I got 400 last year at this time. It has taken me a whole year to get back to this strength and BW.
( I got very sick over the summer and lost lots of weight and strength. )

315 x 1 pause
335 x 1 pause
365 x 3 GREAT!
385 x 1 pause Great!
315 x 6
315 x 6 paused last rep


Incline HM
2 plates x 6
3 plates x 6
4 plates x 3
5 plates x 3..all paused
5 plates & 25 x 1


DP Flat
90 x 8
130 x 6 paused
130 x 6 all paused

[self]

BW up to 184. I started doing a little cardio 3 times a week. This might hurt my strength. Next meet is coming up June 21 in Leesburg at Golds gym.

315 x 1 pause
335 x 1 pause
365 x 3
405 x 1
410 x 1 My butt was way up but I got it New ( gym ) PR for me
365 x 3
335 x 5


Incline HM
2 plates x 6
3 plates x 3
4 plates x 3
5 plates x 5..all paused



DP Flat
100 x 8
130 x 7 paused
130 x 7 all paused


Rep out
225 x 20

[self]

BW at 179. Shoulder is hurting. I will skip shoulders this week to let it get better.


Flat Bench
warm up
315 x 1 paused
335 x 1 paused
365 x 3
405 x 1 Great!
335 x 5
315 x 8


Incline HM
2 plates x 3
3 plates x 3
4 plates x 3
5 plates x 6! ..all paused.. New PR


DB press flat
100 x 8
140 x 6
140 x 6 paused last rep

Rep out at end
225 x 20