I woke up feeling great and ready to bench! Bench has been going well and I’m actually enjoying it. Two pluses…Here is how the session went…



Stationary bike (3-minutes), Indian club swings, reverse grip dumbbell press, hammer curls


Bench-barbell flat

Bar for a few

135 for 10 reps

225 for 5 reps

315 for 3 reps

Put on Metal King bencher- Single ply shirt

365 for 2 reps air boarded

405 for 3 reps to a 2 board

455 for 2 reps to a 2 board

495 for 2 reps to a 2 board

545 to a 2 board for a single


Dumbbell press

70’s for 10 reps

120’s for 10 reps

150’s for 10 reps


Close grip tricep press on machine

100 for o5 sets of 15 reps


Shoulder press machine

45 per side for 5 sets of 12 reps



I was really happy with todays benching. Weights felt light and moved very well. I felt I could have probably went up another 20 pounds but didn’t see the reason in that today. I usually do better when I simply follow the plan. Today was one of those days.