My Fight for Power

[Blaine-O]

I've been sick for the last 5 days, and finally got back in there today.

ME Bench + 45lb chains at lock out
@ 145 x 10
@ 185 x 5
@ 225 x 2
@ 245 x 1
@ 255 x 1
@ 270 x 1 - PR
@ 275 x 1 - PR

JM Press
@ 145 x 10, 10, 11

DB Press
@ 90 x 7, 7, 8

Extra Wide Grip Bench Press
@ 165 x 8, 10, 10


I was pretty happy to hit a couple PRs on bench considering I missed my speed day being sick.

[Blaine-O]

Upright BB Row
@ 115 x 10, 10, 11

Lat Pulldown
@ 200 x 10, 10, 10

DB Rows + Chain doubled
@ 100 x 10, 10, 13

[Blaine-O]

4/13
Squats
@ 315 - 3 x 6

Standing Crunches
@ 210 - 3 x 12

4/14
Speed Bench + Monster Minis
Close Grip @ 135 - 3 x 3
Med. Grip @ 155 - 3 x 3
Reg. Grip @ 175 - 3 x 3

Scull Crushers
@ 100 - 3 x 8

Incline DB Press
@ 75 x 8, 8, 11

[Blaine-O]

ME Bench off 2 Boards
@ 185 x 10
@ 225 x 5
@ 255 x 2
@ 275 x 1
@ 285 x 1
@ 305 x 1
@ 320 x 1 - PR
@ 325 x 1 - PR
@ 330 x Fail

DB Press
@ 90 x 8, 8, 10

Decline Bench
@ 225 - 3 x 5

Extra Wide Grip Bench Press
@ 175 x 10, 10, 15

[Blaine-O]

Upright BB Row
@ 115 x 10, 10, 11

Lat Pulldown
@ 200 - 4 x 10

Seated Row
@ 255 - 3 x 10

DB Curls
@ 60 x 6
@ 65 - 2 x 6

[Blaine-O]

4/20
Sledge hammer work - 3 sets 20 strikes
Standing Crunches - @ 200 3 x 10


4/21
Speed Bench with monster minis
Close grip @ 140 - 3 x 3
Med. grip @ 160 - 3 x 3
Reg. grip @ 180 - 3 x 3

Scull Crushers
@ 100 - 3 x 9

DB Incline Press - Finally getting into a groove with these.
@ 75 - 3 x 10

+ shoulder and bicep work

[Blaine-O]

Squat
@ 225 x 10
@ 275 x 5
@ 315 x 6
@ 365 x 1
@ 385 x 1

Standing Crunches
@ 205 - 3 x 12

Back Extentions
@ 100 - 3 x 12

Tire Pulls - 3 pulls of 120 feet

[Blaine-O]

ME Bench - All weight is Plus Monster Mini bands
@135 x 10
@ 185 x 3
@ 205 x 1
@ 225 x 1
@ 240 x 1 - PR
@ 245 x 1 - PR

DB Press
@ 95 x 8, 8, 10

Decline Press on Smith
@ 245 x 6, 6, 10

Extra wide grip bench press
@ 180 x 9, 10, 12

[Bako Lifter]

Solid pr. Were those bands doubled up or choked?

[Blaine-O]

4/27

Pull-ups
x 5,5,7

Upright BB Row
@ 120 x 9, 9, 10

DB Row
@ 100 + chain x 13, 13, 15

+ bicep and forearm work



4/28

Speed Bench
close grip @ 140 - 3 x 3
med. grip @ 160 - 3 x 3
reg. grip @ 180 - 3 x 3

Scull Crushers
@ 100 - 3 x 10

Incline DB Press
@ 80 x 8, 8, 10

+ extra shoulder work

[Blaine-O]

Solid pr. Were those bands doubled up or choked?

Thanks. I looped the middle of the band through a DB and put both ends of the band around the bar. I'm guessing that is doubled?

[Blaine-O]

4/30

Box Squat
@ 225 x 10
@ 275 x 5
@ 315 x 3
@ 365 x 1
@ 385 x 1
@ 405 x 1

Standing Crunches
@ 205 - 3 x 12

5/1
1 Board Bench Press
@ 225 x 5
@ 265 x 3
@ 285 x 1
@ 305 x 1
@ 320 x 1 - PR
@ 325 x Fail

DB Press
@ 100 x 8, 7, 8

Decline Smith press
@ 275 x 5

X-wide grip bench press
@ 200 x 8,6,6

Next Tuesday is back to regular bench press and I am wanting to hit 315...

[Blaine-O]

Pullups
x 5, 5, 7

Upright BB Row
@ 125 - 3 x 8

Compound row machine
@ 255 - 3 x 8

DB Curls
@ 70 x 5
@ 65 x 6
@ 60 x 6
@ 50 x 12

[Blaine-O]

Box Squat
@ 225 x 10
@ 315 x 3
@ 365 x 1
@ 405 x 1
@ 425 x 1

Back Extentions
@ 100 x 12, 12, 14

Standing Crunches
@ 200 - 3 x 10

Shrugs
@ 330 x 10, 10, 12

+ shoulder work

[Blaine-O]

Speed Bench + Monster Minis
Extra wide grip @ 140 - 5 x 3
Reg. grip @ 185 - 3 x 3
Reg. grip @ 140 - 3 x 3

Scull Crushers
@ 105 - 3 x 8

Incline DB Press
@ 85 - 3 x 8

[Blaine-O]

5/7

Box Squat
@ 225 x 10
@ 315 x 5
@ 365 x 1
@ 405 x 1
@ 430 x 1

+ Ab work

5/8

ME Bench Press

@ 135 x 10
@ 185 x 5
@ 225 x 3
@ 225 x 3
@ 265 x 1
@ 275 x 1
@ 285 x 1
@ 315 x 1 - PR

Finally hit 3 plates and I swear so long as I continue to lift, I will never stop using the conjugate method.

[Blaine-O]

5/10
Pullups x 5, 6, 7

Upright Row
@ 130 - 3 x 8

DB rows
@ 100 + chain - 3 x 12



5/11
Speed Squat
@ 225 - 8 x 2

+ Shoulder work, and hammer work.

[Blaine-O]

ME Bench + 45lb Chains at lock out

@ 135 x 10
@ 225 x 4
@ 245 x 1
@ 280 - Spotter grabbed it early...
@ 280 x 1 - PR
@ 285 x 1 - PR

DB Press
@ 100 - 3 x 8

I missed a few workouts and I thought I would be draggin ass today, but I had some good speed on bench, it was feeling really good today.

[Blaine-O]

5/25
Pullups
3 x 6

Upright Row
130 - 8, 8, 10

DB Rows
@ 107 - 3 x 10 - (only have DBs up to 100 and I have been hooking a chain around my wrist to add weight as I pull, but this time I just wrapped the chain around my wrist for the full weight through the rom.)

+ db curls & forearm work

5/26
Speed Bench + Monster Minis
Close Grip @ 140 - 3 x 3
Wide Grip @ 140 - 3 x 3
Reg. Grip @ 155 - 4 x 3

Scull Crushers
@ 105 - 3 x 10

Incline DB Press
@ 85 x 9, 8, 8

+ tricep extentions to failure on cable machine at 90 lbs

[Blaine-O]

5/27

Box Squat
@ 225 x 10
@ 275 x 3
@ 315 x 2
@ 365 x 2

+ Ab work

5/30
ME Bench off 2 boards

@135 x 10
@ 225 x 5
@ 245 x 3
@ 275 x 1
@ 295 x 1
@ 330 x 1 - PR
@ 335 x 1 - PR
@ 340 x 1 - PR
@ 345 x 1 - PR
@ 350 x 1 - PR
@ 355 x 1 - Fail

X - wide grip bench press
@ 205 x 10
@ 225 x 8
@ 225 x 10

I was really feeling it tonight, and I'm pretty sure I could have easily gotten 355 if I would have not had so many reps at the upper end of my benching.

[Blaine-O]

6/1

Upright row
@ 130 - 3 x 10

Pullups
3 x 7

DB Row
@ 107 x 12, 12, 14

+ bicep and forearm work


6/2
Speed bench + Monster minis

close grip @ 145 - 3 x 3
wide grip @ 145 - 3 x 3
reg. grip @ 160 - 4 x 3

Scull crushers
@ 110 - 3 x 8

Incline DB Press
@ 90 - 3 x 8

Tricep extentions on cable machine to failure @ 100lbs

Shoulder shrugs
@ 340 x 8, 8, 10

[Blaine-O]

6/4

Box Squat
@ 225 x 10
@ 275 x 3
@ 315 x 2
@ 365 x 2

+ ab work

6/7

ME Bench + Monster Mini bands

@ 135 x 10
@ 185 x 3
@ 225 x 1
@ 255 x 1 - PR
@ 265 x 1 - PR

DB Press
@ 100 x 10, 9, 8

X-wide bench press
@ 230 - 3 x 8

Tricep extention on cable machine
@ 110 x 30


I was gunna try nail 270 plus the bands, but my shoulder felt like I may have tweaked it a bit with the 265. Next time.

[Blaine-O]

6/8
upright row
@ 135 - 3 x 8

Pullups
3 x 7

Chest supported bb row
@ 135 - 3 x 10

- ran out of weight with the dbs and figured it was about time to change it up, so after hearing lots of positives about them, I gave the chest supported rows a try.

6/9

speed bench plus monster minis

Close Grip @ 145 - 4 x 3
reg. grip @ 165 - 4 x 3

Scull Crushers
@ 110 - 3 x 9

Incline DB
@ 90 - 9, 8, 7


- this workout felt like shit. only 1 day of rest between me and de bench days and i guess thats what happens. Looking forward to hitting a big increase off 1 board on wednesday, and then a week from that, it's back to reg. flat bench for hopefully a big pr increase as well.

[Blaine-O]

Me Bench off 1 board
@135 x 10
@ 225 x 3
@ 265 x 1
@ 285 x 1
@ 300 x 1
@ 330 x 1 - 10lb PR
@ 335 x 1 - 15 lb PR
@ 340 x fail - I should have tried this instead of 335

DB bench press
@ 100 - 3 x 10

X-wide grip bench press
@ 235 x 6, 7
@ 245 x 6

Tricep pulldown
@ 120 x 12
@ 130 x 12
@ 140 x 12

[Blaine-O]

AM
Box Squat
@ 135 x 10
@ 225 x 20

Standing Crunches
@ 200 - 3 x 12

Back Ext.
+ 100lbs - 3 x 12


PM

Chest supported BB Rows
@ 150 - 3 x 10

Straight Arm Pulldowns
@ 110 - 3 x 12

Db Curls
@ 55x 1
@ 65 x 1
@ 70 x 5
@ 65 x 5
@ 35 x 20
@ 35 x 20

+ grip work