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Old 02-07-2011, 11:20 PM   #1
Just Bench 72
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Join Date: Feb 2011
Location: NYC
Posts: 21
Training Exp: 7
Training Type: Powerlifting
Fav Exercise: Bench
Fav Supp: Protein Powder
Reputation: 10
Just Bench 72 is off to a bad start
Default Goals for 2011: 405lb Bench and double bodyweight bench

I'm starting a training log here in hopes of surrounding myself with stronger people. I am 25 years old, weigh about 215lbs, bench PR 395 (paused). Unfortunately I have been out of the gym since May, so I'm probably only benching about high 200s right now.

Bench history:
Age 21: 315lbs Touch & Go @ 200lbs
Age 22: 350lbs Touch & Go @ 198lbs
Age 23: 375lbs Paused @ 205lbs
Age 24: 395lbs Paused @210

I obtained the 350 bench by training bench 2 days a week, one day heavy triples, and one day a couple sets of 8-10. From there, I trained singles 5 days a week, varying percentages, which I saw awesome gains from (went from 350 touch and go bench to 395 paused).

I just started going to the gym since the first time since May, and right now I just plan on benching 2-3 times a week on various exercises until I can get back into the groove and then decide on a new routine.

Here is the past few bad weeks:

Week of 1/17/2011
Flat Bench 135x10, 175x10, 185x8,6,6
JM Press 75x10,10,7
DB Lateral Raises 25x3x10
Cable Curls 50x3x10
Rear Delts (Band Pulls) 3x10

Week of 1/24/2011
Flat Bench 135x10, 185x3, 205x3, 225x3,3,3
Seated Bench 150x10, 160x10, 170x10
ss/ Tricep Pushdowns 50x10,10,10
DB Lateral Raises 25x3x12
Neutral Grip Pulldowns 150x10,10,10
Preacher Curls 50x3x10

Decline Bench 135x10, 185x5, 205x3,225x3, 245x3,3,3
Seated Shoulder DB Press 40sx10, 50sx10, 55sx7
JM Press 75x10,10,9
Seated Cable Rows 100x10, 130x10,9
Cable Curls 45x15,12,10
Crunches 25,25,25
ss/ Leg Raises 20,20,20
Bike 30min (320 calories)

Week of 1/31/2011
Flat Bench 135x10, 165x10, 185x10,10,10
Seated Bench 160x10, 170x10, 180x8
ss/ Tricep Pushdowns 50x10,10,8
Neutral Grip Pulldowns 160x10,8,6
Cardio Complex 65x3x6

Flat Bench 135x10, 185x5, 225x3, 235x3,3,3
DB Lateral Raises 25x3x15
Preacher Curls 55x10,7,6
Rear Delts (Band Pulls) 3x10-15
Crunches 3x25
ss/ Leg Raises 3x25
Bike 14 min (160 calories)
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