Headed out to the compound feeling pretty good today. My back was a little tight from yesterday but nothing unusual. With this 3 wave cycle of bench training we have been doing I am actually beginning to like benching. Feeling this way even surprised me a bit. I have always looked at bench like something that has to be done to get to deadlift! HA! I realize it is a significant portion of the total but I just never really embraced it. That is starting to change. Here is what I did…


Dumbbell press

50’s for 10 reps

70’s for 10 reps

110’s for 10 reps

130’s for 10 reps


Barbell bench

135 for 5 reps

225 for 5 reps

225 plus 2 chains per side for 3 sets of 3 reps

Standing barbell military press

Bar for a few

95 for 10 reps

135 for 3 sets of 8 reps


Dumbbell rows

100 for 5 sets of 12 reps


I didn’t push too hard today and things moved well. Next week well be shirting up and I’m looking forward to it!