5×3 Bench Cycle – Week 3 – Heavy Bench Day

Bench Press:  10xBar + 10×65 + 5×95 + 5x5x125
DB Bench Press:  3x10x30
BB Rows:  3x5x115
Chinups:  3/1.5/1.5
Seated DB Press:  3x10x35
Seated DB Curls:  10×25 + 8×25 + 4×25

Tried to keep rest times to a minimum, at most being 30 seconds.  Bench press was difficult, right arm was working harder.  DB bench press was pretty easy, kept the negative phase slow to avoid straining the rotator cuffs.  BB Rows were a little hard.  I haven’t performed them in a while.  First set of chinups were really easy.  Going to shoot for increasing by 1 rep for the following session.  Seated DB presses at 30lbs were really easy so I went up to 35.  35s were still fairly easy, will start with 35 then go to 40 next session.  Biceps fatigued really quickly after first set on the db curls.

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5×3 Bench Cycle – Week 1 – Moderate Bench Day

Close Grip Bench Press:  5xBar + 5×65 + 5×85
Incline Bench Press:  5xBar + 8×65 + 8×85
DB Rows:  10×35 + 10×40 + 10×45
Pull-ups:  2 + 1 + 1
Military Press:  2x10xBar + 5×65
Seated DB Extensions:  10×40 + 2x10x45
BB Curls:  2x10x40 + 8×40

High Hang Pulls:  6x2xBar
Hang Power Snatch:  6x1xBar
Overhead Squat:  6x2xBar

 

5×3 Bench Cycle – Week 1 – Heavy Bench Day

Exercise Sets Reps Weight
 Bench Press  5  8 105
 Dumbbell Bench Press  3  10 30
 Barbell Rows  3  6-10 115
 Chin Ups  3  3.5/2/1.5 BW
 Seated Dumbbell Press  3  10 30
 Skullcrushers  3  10 30
 Dumbbell Curls  3  10 25

Not bad for first day back in the gym.  Session went slow as I’m still getting familiar with where I need to go in the gym for equipment.

5×3 Bench Strength Training

Finally got myself back into the gym again.  It’s been a solid 3+ weeks since I last lifted.  Decided to drop the 5/3/1 and go on a strength training program devoted to increasing my bench.  Pretty much another variation of 5×5 or even 5/3/1.  Program is periodized for 6-week long minimum.  Volume decreases over duration of program and resistance increases.  Program is as follows and can also be found at the following link:

5×3 Bench Press Program: Increase Your Strength This Workout

Weeks 1-2 –  Rep Work. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity (weight) during the second week.

  • Week 1 – 60% of your one rep max. 5 sets of as many reps as possible, but no greater than 8 reps per set.
  • Week 2 – 65% of your one rep max. 5 sets of as many reps as possible, but no greater than 8 reps per set.

Weeks 3-4 – Transition period. You will move to a 5×5 with heavier weights.

  • Week 3 – 70% of your one rep max. 5 sets of as many reps as possible, but no greater than 5 reps per set.
  • Week 4 – 75% of your one rep max. 5 sets of as many reps as possible, but no greater than 5 reps per set.

Weeks 5 to completion – You will begin the 5×3 portion of this program, and begin “auto-regulation.”

  • Week 5 – 80% of your one rep max. 5 sets of 3 reps.

The preview of each week looks something like the following:

Monday
Heavy Bench Press Day
Exercise Sets Reps
 Bench Press  5  * As Noted
 Dumbbell Bench Press  3  10
 Barbell Rows  3  6-10
 Chin Ups  3  AMAP
 Seated Dumbbell Press  3  10
 Skullcrushers  3  10
 Dumbbell Curls  3  10
Tuesday
Lower, Squat Focus
Exercise Sets Reps
 Squats  5  5
 Stiff Leg Deadlift  3  8-10
 Goblet Squats  3  10
 Leg Curls  3  10
 Seated Calf Raise  3  15
 Ab Wheel Rollouts  3  10
 Cable Crunches  3  15-20
Thursday
Moderate Bench Press Day
Exercise Sets Reps
 Close Grip Bench Press  5  5
 Incline Bench Press  3  8
 Dumbbell Rows  3  10
 Pull Ups  3  AMAP
 Military Press  3  10
 Two Arm Seated Dumbbell Extension  3  10
 Barbell Curls  3  10
Friday
Lower, Deadlift Focus
Exercise Sets Reps
 Deadlifts  5  3
 Squats  3  10
 Leg Press  3  15-20
 Leg Curls  3  10
 Standing Calf Raise  3  15
 Plank  3  60 Seconds
 Weighted Decline Sit Ups  3  15-20

New Ground…Olympic Lifting

I’ve been dabbling with olympic lifts, primarily snatching.  Right now I’m doing multiple sets of 2 rep from mid-thigh hang to high-hang and then the 3rd rep I snatch the bar overhead from mid-thigh.  All still with empty bar.  Today I loaded the bar with 2.5s.  I’m going to have to find a training regimen.  Also probably need to get some decent olympic lifting shoes for the raised heel.