Tag Archives: bench press

Training Log: Squat & Bench Press

25 Sep

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets (Squat):

290 x 5

330 x 5

375 x 5

 

Warm up sets

Working sets (Bench Press):

165 x 5

190 x 5

215 x 5

 

That’s it. Seems with the amount of things I have going right now I seem to just be in maintenance mode with my training. OK for a while, but really need to find the time to become consistent again.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

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Training Log: Bench Press

2 Sep

Shoulder stretch, roller

Warm up sets

Working sets:

185 x 5

210 x 3

235 x 5

 

Assistance work:

Barbell rows:

205 x 8 x 3

Barbell Curls

Tricep pushdowns (band)

 

Overall, not a bad training session (aside from the wicked cramp I got in my back, which is kind of lame). Plus, Manchester United won this morning! Next, we’re off to the beach with some friends. Not a bad Sunday.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

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Training Log: Squat & Bench Press

26 Aug

(a little late logging this – was actually from yesterday 25-Aug-2012)

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets (Squat):

305 x 3

345 x 3

390 x 3

 

Warm up sets

Working sets (Bench Press):

175 x 3

200 x 3

225 x 7

 

Bench was actually feeling pretty good (which is rare), so I went past 3. Happy with 7 – it’s no PR but felt good. Was great to get back in there too, our soccer team (and all my corresponding duties with the AYSO region) has taken up some time lately and I don’t see that changing for a while. That said, I do love every bit of it. AYSO is a fantastic organization, our team is coming together nicely, and we’re having a blast.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

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Training Log: Bench Press

10 Aug

Shoulder stretch, roller

Warm up sets

Working sets:

160 x 5

185 x 5

210 x 5

 

Assistance work:

Barbell row (underhand grip):

175 x 8 x 3

Barbell curls

Tricep pushdowns w/ band

 

Sticking to my req’d reps for now. Everything felt good. I’m going to experiment with only using the PVC roller before my training and not after to see what effects it has. Anyone have experience with this change? Input appreciated.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

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Training Log: Squat & Bench Press

17 Jul

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets (squat):

345 x 5

395 x 3

440 x 1

 

Warm up sets

Working sets (bench press):

195 x 5

225 x 3

250 x 1

 

Roller

Just stuck with my reps today, cause I felt like it. That’s about it, hopefully get in more kettlebell work tomorrow.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

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Training Log: Squat & Bench Press

7 Jul

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets (Squat):

325 x 3

370 x 3

415 x 3

 

Warm up sets

Working sets (Bench Press):

185 x 3

210 x 3

235 x 3

 

Roller

 

Everything just felt heavy today – when it really should not have. ¬†Happens every once in a while and I won’t stress it.

I am changing things up a bit for now and will be training Squat/Bench then Deadlift/Press. Between these will be a few days of conditioning; I’m thinking this is a good way to make myself get the conditioning in that I need. I’m no fan of it, but really need to get that in a LOT more often. Likely this will consist of mixes of the following;¬†kettlebell, pulling the tire sled, hill runs, swimming, walking, and anything else that I can get in. I may also dedicate days to stretching and mobility. Ideas are always welcome.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

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Training Log: Bench Press

30 Jun

Shoulder stretch, roller

Warm up sets

Working sets:

170 x 5

195 x 5

225 x 7

 

Assistance work:

1 arm barbell row:

75 (approx) x 8 x 4

Tricep pushdown:

Band x 12 x 3

Barbell curl:

85 x 10 x 3

 

Roller

 

Had a good training session, back at home after a great vacation seeing great friends. Got a wicked sunburn yesterday from my pasty self spending 4+ hours at the pool with my wife and son. Luckily, its just on the front so laying on the bench didn’t hurt. HA!

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

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Training log: not gonna do it!

25 Jun

Squat
45 2×5
85 1×5
125 1×3
170 1×2
215 3×5

Bench
45 2×5
70 1×5
95 1×3
125 1×2
140 3×5

Power Clean

Dumbbell rows
50 1×5
55 1×5
60 1×5
65 1×5
70 1×5

Everything seems to be progressing well. I’ve moved the bar further down my back and am now below parallel in my squat. It’s taken a couple of weeks for my shoulders to stretch out and for my hands to get used to the new bar positioning.

I am dropping the power clean. It’s a bit too technical for me to feel comfortable without proper coaching. Not a big deal. The main reason for doing it is to focus on explosive power and there are many other ways to go about working on that.

Pimpin’ ain’t easy? Try power cleans!

20 Jun

Today’s training log is brought to you by Olympic Lifts. When you want to feel as clumsy as Lucille Ball with an inner-ear infection, try Olympic Lifts!

Squat
45 2×5
80 1×5
120 1×3
160 1×2
205 3×5

Bench
45 2×5
70 1×5
100 1×3
130 1×2
135 3×5

Power Clean

Dumbbell Rows
65 3×5

So today was my first attempt at Power Cleans. If you aren’t sure what they are, here’s a video.

So why did I end up not doing these? Since I had never tried them before, I decided to see if I could simply do the catch at the end. One try and I realized my humerus bone was not reaching parallel. Not wanting to harm myself, I decided to put off power cleans until I did a little more research on why the humerus needs to be parallel. Turns out, it doesn’t have to be parallel, it just ensures that the weight is resting on the deltoids and not being supported by the arms. So fine. I’ll give it another shot. But if it doesn’t work out, no biggie! I’m not looking to compete in Olympic lifting. It just seems like a good way to add some explosive training to a routine.

Training Log: Bench Press (& new PR)

19 Jun

Shoulder stretch, roller

Warm up sets

Working sets:

235 x 1

270 x 1 *PR

275 x 0

 

Roller

 

It’s really not a great PR – only 5 lbs. – but guess that’ll do for now.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

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