DE bench

Paul Bunyan · Jan 10, 2005

This is my #4 workout in the rotation. Things have been hectic in my life and my workouts have suffered, especially my bench. Everything seems to be turning around now for the better.

Bench: warm-up 225x3x9sets

Partial close grip BP: 225x5 275x5 315x5 365x5

Seated military press: 135x5x3 sets

Laterals: 3 sets 15

Lat pulldowns: 4 sets 20

I decided to start doing some delts work so I added the military presses. Did them slow and controlled and they felt good. I haven't done them in 10yrs,lol. Also, I'm getting back to the basics and doing things that payed off in the past. We will see where this journey takes me.

Now for the logic part. My delts were getting weak and that is why I added that work back into the routine. They will only be done on the dynamic day so that means every 4th workout. Partial close grip bp's are an excercise I stumbled upon that work well for me. I go about half to 3/4th's of the way down, pause and explode back up. They work front delts too. My speed sets on bench were almost too fast so I will up the weight a bit next time.

PB

Iceman1800 · Jan 14, 2005

About time you got back at it. My fat ass is catching up to you!!!!

Iron Warrior · Jan 15, 2005

Paul Bunyan,
I'm just wondering what your raw bench is, because you are doing speed work with 225 and thinkin about upping the weight next time. And also was it straight weight or did you use chains or bands? On your close grips did you use a board? I'm going to try to follow your lead. I have a meet coming up next weekend, so I'm doing my last ME bench in the morning and taking the rest of the week off.

Paul Bunyan · Jan 16, 2005

Iron Warrior

Close grip benches are done, in this case, without boards. I lower the bar to just past the half way point, pause for a sec, and then go up.

I don't use bands or chains too often as they beat the hell out of my shoulders. When I do use them, I will post it up.

PB