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Director
Bench Assistance
Workouts Videos
2015 - 2018
By
Gary F. Zeolla
I work out four times a week
rotating through four basic workouts: Bench Assistance/ Squat/ Bench Press/
Deadlift. On this page are listed videos of my Bench Assistance Workouts.
For BA day, I do two non-flat bench assistance exercises, one overhead upper back
exercise, and one arms exercise, thus four exercises of 3 work sets each. The video is of my top set
or two for at least my first two exercises
of the workout. Starting in late-April, sets
marked with an exclamation point are 50s
PRs, and sets marked with a caret (^) tied 50s PRs. As always,
sets marked with an asterisk did not go as planned.
For my main exercises, I am
wearing a Crain power belt and Redline wrist wraps. For my
other three workouts, Workout Videos. See
also: Full Workout Logs: 2014-15 and
Weightlifting Exercises Videos.
The shorthand is date
(month/day/year), followed by exercise and pounds/ reps.
2015
-
4/26/15 -
DB Decline Benches: 67s/4,
Rest of BA
Workout - BB Presses: 85/3, Pull-ups: 10/3, Curl Bar Curls: 60/7. Shoulder
Horn: 3.75s/8. (I messed up and recorded this workout as two videos).
-
5/4/15 -
Incline Benches: 137/1; Dips: 40/4, V-Grip Chins: 6.25/4, BB Reverse Curls:
60/6, rotator Cuff (sitting, front): 4.25/8.
-
5/11/15 -
DB Decline Benches: 67s/4; BB Presses: 85/3; Pull-ups: 10/4; Curl Bar Curls:
62/6; Shoulder Horn: 3.5s/8.
-
5/18/15 -
Incline Benches: 130/5, 135/3, 140/1; Dips: 35/7, 40/5, 45/3. For this workout I
tried recording all three work sets for the first two exercises, but that made
for too long of a video, so I will go back to recording just the top sets and
only record minor exercises on occasion.
-
5/27/15 -
Dumbbell Decline Benches: 70s/3; Barbell Presses: 87/3; Pull-ups: 10.75/3; Curl
Bar Curls: 65/5; Rotator Cuff (Sitting, Front): 4.5/8 (Listen to the lyrics of
the song playing during the rotator cuff exercise; they are excellent).
-
6/25/15 -
Barbell Decline Benches: 162/2; Dumbbell Presses: 30s/4; Dip Bar Pull-ups: 5/4;
Preacher Curls: 52/6.
-
7/2/15 -
Dumbbell Incline Benches: 45s/4; Dips: 40/4; Chin-ups: 10/4; Curl Bar Reverse
Curls: 59/6.
-
7/9/15 -
Barbell Decline Benches: 170/2; Dumbbell Presses: 32.5s/4; Dip Bar Pull-ups:
5/4; Preacher Curls: 55/6.
-
7/17/15 -
Dumbbell Incline Benches: 47s/4; Dips: 45/4; Chin-ups: *10/2, 12.5/1+3*; Curl
Bar Reverse Curls: 60/6.
-
7/26/15 -
Barbell Decline Benches: 177/1; Dumbbell Presses: 35s/1; Dip Bar Pull-ups:
7.5/3; Preacher Curls: 57/5 (not recorded).
-
8/2/15 -
Dumbbell Incline Benches: 50s/4; Dips: 50/4; Chin-ups: 15/3; Curl Bar Reverse
Curls: 62/6.
-
8/9/15 -
Barbell Decline Benches: 177/2; Dumbbell Presses: 35s/2; Dip Bar Pull-ups:
7.5/4; Preacher Curls: 57/6.
-
8/17/15 - Dumbbell Incline Benches: 52s/4; Dips: 55/4; Chin-ups: 15/3; Curl Bar
Reverse Curls: 65/6 (I accidently deleted the video of this workout before I
transferred it to my PC).
-
8/24/15
- Barbell Decline Benches: 185/1; Dumbbell Presses: 37s/3; Dip Bar Pull-ups:
10/3; Preacher Curls: skipped.
2015-16 Training Plan
-
9/16/15
- Incline Benches: 135/2; Dips: 55/2; V-Grip Chin-ups: 5/4; BB Reverse
Curls: 57/6.
-
9/23/15
- Dumbbell Decline Benches: 67s/4; Barbell Presses: 85/3; Pull-ups: 7.5/3'
Curl Bar Curls: 62/5.
-
9/30/15
- Incline Benches: 140/1; Dips: 60/2; V-Grip Chin-ups: 5/4; BB Reverse
Curls: 55/8.
-
10/14/15
- Incline Benches: 140/2; Dips: 65/2; V-Grip Chin-ups: 7.5/3; BB Reverse
Curls: 57/8.
-
10/22/15
- Dumbbell Decline Benches: 70s/4; Barbell Presses: 90/2; Pull-ups: 10/3;
Curl Bar Curls: 62/8.
-
10/29/15
- Incline Benches: 140/2 (not recorded); Dips: 65/4, 70/2; V-Grip Chin-ups:
7.5/4; BB Reverse Curls: 62/6.
-
11/5/15
- Dumbbell Decline Benches: 72s/3; Barbell Presses: 95/1; Pull-ups: 10/4;
Curl Bar Curls: 65/8.
-
11/12/15
- Incline Benches: 142/1; Dips: 75/1; V-Grip Chin-ups:
7.5/4; BB Reverse Curls: 65/5.
-
11/22/15
- Dumbbell Decline Benches: 74s/3; Barbell Presses: 97/1; Pull-ups: 12.5/3;
Curl Bar Curls: 67/5.
-
12/14/15
- Dumbbell Incline Benches:
50s/4;
Dips on rings:
bwt./8; Chin-ups:
11.25/4;
Curl Bar Reverse
Curls: 60/6.
-
12/21/15
- Barbell
Decline Benches:
175/1;
Dumbbell Presses:
31.5s/4;
Dip Bar Pull-ups:
7.5/4;
Dumbbell Curls:
29s/6.
-
12/28/15
- Dumbbell Incline Benches:
52s/3;
Dips on rings:
bwt./8; Chin-ups:
12.5/3;
Curl Bar Reverse
Curls: 62/6.
-
1/4/16 -
Barbell
Decline Benches: 175/2;
Dumbbell Presses:
32.5s/4;
Dip Bar Pull-ups:
10/5;
Dumbbell Curls:
30s/5.
-
1/13/16
- Dumbbell Incline Benches:
55s/2;
Dips on rings:
5.0/8; Chin-ups:
12.5/4;
Curl Bar Reverse
Curls: 65/5.
-
1/20/15
- Barbell Decline
Benches: 170/3, 177/1;
Dumbbell Presses:
32.5s/6, 34s/4.
-
1/27/16 -
Dumbbell Incline Benches:
55s/3, 57s/1;
Dips on rings:
5.0/6, 7.5/4.
-
2/3/15 -
Barbell Decline
Benches: 170/3, 177/1; Dumbbell Presses:
34s/6, 35s/4.
-
2/11/16 -
Dumbbell Incline Benches:
55s/3, 50s/6;
Dips on rings:
7.5/6, 10/4.
-
2/18/16 -
Barbell Decline
Benches: 170/3, 177/1; Dumbbell Presses:
35s/6, 36.5s/4.
2016 Training Plan
-
3/26/16 -
Barbell Incline Benches:
130/4, 135/2;
Dips on rings:
5.0/5, 7.5/3; V-Grip Chin-ups:
5.0/5; Reverse Curls not
recorded.
-
4/3/16 -
Dumbbell
Decline Benches:
60s/5, 62s/3;
Barbell Presses:
77/5, 82/3;
Pull-ups and Curl
Bar Curls not recorded.
-
4/11/16 -
Barbell Incline Benches:
135/2.2; 140/1;
Dips on rings:
7.5/5, 10/3; V-Grip Chin-ups
and Reverse Curls not recorded.
-
4/18/16 -
Dumbbell
Decline Benches:
62s/5, 65s/3;
Barbell Presses:
80/5, 85/3;
Pull-ups and Curl
Bar Curls not recorded.
-
4/25/16 - Barbell Incline Benches:
135/3; 140/1; Dips on rings:
10/5!, 12.5/3!; V-Grip Chin-ups
and Reverse Curls not recorded.
-
5/2/16 -
Dumbbell
Decline Benches:
65s/5, 67s/3;
Barbell Presses:
85/3*, 90/2;
Pull-ups and Curl
Bar Curls not recorded.
-
5/11/16 - Barbell Incline Benches:
132/3*, 137/2; Dips on rings:
12.5/5!, 15/3!; V-Grip Chin-ups
and Reverse Curls not recorded.
-
5/18/16 -
Dumbbell
Decline Benches:
70s/4, 72s/2;
Close Grip BB
Incline Benches:
115/4, 120/2;
Pull-ups and Curl
Bar Curls not recorded.
-
5/25/16 -
Barbell Incline Benches:
132/3, 140/1;
Wide Grip Decline Benches:
140/5, 145/3;
One-Arm DB Underhand Rows recorded separately;
Reverse Curls not recorded.
-
6/1/16 -
Dumbbell
Decline Benches:
72s/3*, 75s/1*;
Close Grip BB
Incline Benches:
117/4, 122/2;
Curl
Bar Rows: 115/3*,
120/1*; Reverse
Curls not recorded.
-
6/16/16 -
Regular
(Medium) Grip Decline Benches:
160/4, 167/2;
Wide Grip Incline
Benches: 115/4, 120/2;
Underhand
Dumbbell Rows: 60/3;
BB Reverse
Curls (not recorded).
-
6/26/16
- 3 Count Pause Decline Benches:
152/4, 160/2;
Close Grip BB
Incline Benches:
115*/6, 130/2;
Wide Grip Curl Bar
Rows: 95/5, 100/3;
Curl Bar
Reverse Curls: 65/5*.
-
7/3/16 -
Regular
(Medium) Grip Decline Benches:
165/4, 172/2;
Wide Grip Incline
Benches: 120/4, 125/2;
Underhand
Dumbbell Rows: 62/5,
65/3;
BB Reverse
Curls: 60/6.
-
7/11/16 -
3 Count Pause Decline Benches: 160/3, 167/1;
Close Grip BB
Incline Benches:
130/3, 135/1;
Wide Grip Curl Bar
Rows: 100/5, 105/3; Preacher
Reverse Curls: 50/6.
-
7/18/16 -
Regular
(Medium) Grip Decline Benches:
172/3!, 180/1!;
Wide Grip Incline
Benches: 125/4, 130/2;
Underhand
Dumbbell Rows: 67/2;
BB Reverse
Curls: 62/6^.
-
7/25/16 -
3 Count Pause Decline Benches: 160/4, 167/2;
Close Grip BB
Incline Benches:
127/4, 135/2;
Wide Grip Curl Bar
Rows: 105/5, 110/3; Preacher
Reverse Curls: 50/6.
-
8/1/16 -
Regular
(Medium) Grip Decline Benches:
170/3*, 177/2!;
Wide Grip Incline
Benches: 125/4, 130/2;
Underhand
Dumbbell Rows: 67/2;
BB Reverse
Curls: 62/6^.
-
8/10/16 -
3 Count Pause Decline Benches: 167/3, 175/1;
Close Grip BB
Incline Benches:
132/3, 140/1;
Wide Grip Curl Bar
Rows: 110/4, 115/2; Preacher
Reverse Curls: 52.5/6.
-
8/17/16 -
Regular
(Medium) Grip Decline Benches:
175/3!, 185/1!;
Wide Grip Incline
Benches: 132/3, 140/1;
Underhand
Dumbbell Rows: 67/4,
70/2;
BB Reverse
Curls: 65/6!.
-
8/25/16 -
3 Count Pause Decline Benches: 167/4, 175/2;
Close Grip BB
Incline Benches:
132/3, 140/2;
Wide Grip Curl Bar
Rows: 107/4.7,
112/2.9; Preacher
Reverse Curls: 52.5/6.
-
9/1/16
-
Regular
(Medium) Grip Decline Benches:
170/4!, 180/2!;
Wide Grip Incline
Benches: 127/4, 132/2;
Underhand
Dumbbell Rows: 67/5,
70/3;
BB Reverse
Curls: 67/5!.
2016-17 Training Plan
-
9/18/16
- Medium
(regular) Grip Incline Benches:
130/2, 117/6;
Close Grip
Decline Bench: 130/2,
122/6;
Wide Grip Barbell Rows:
80/3;
Dumbbell Reverse
Curls: 22.5s/6.
-
9/25/16
- 3 Count
Pause Decline Benches: 145/5, 152/3; Wide Grip Incline Bench: 112/5, 117/3;
Dumbbell Rows (elbows out): 62/6, 65/4; Curl Bar Reverse Curls: 57/7.
-
10/2/16
- Medium
(regular) Grip Incline Benches:
125/5, 130/3;
Close Grip
Decline Bench:
135/5, 140/3;
Wide Grip Barbell Rows:
80/6, 85/4;
Dumbbell Reverse
Curls: 24s/7.
-
10/9/16
- 3 Count
Pause Decline Benches:
152/5, 160/3; Wide Grip Incline Bench:
117/5, 122/3;
Dumbbell Rows (elbows out):
67/4;
Curl Bar Reverse Curls:
60/7 (not recorded).
-
10/16/16
- Medium
(regular) Grip Incline Benches:
127/4*, 132/3;
Close Grip
Decline Bench:
140/5, 147/3;
Wide Grip Barbell Rows:
90*/6, 85/4;
Dumbbell Reverse
Curls: 26.5s/7.
-
10/23/16
- 3 Count
Pause Decline Benches:
160/4, 167/2; Wide Grip Incline Bench:
122/4, 127/2;
Dumbbell Rows (elbows out):
70/4;
Curl Bar Reverse Curls:
60/7 (not recorded).
-
10/31/16
- Medium
(regular) Grip Incline Benches:
130/4, 137/2;
Close Grip
Decline Bench:
147/4, 155/2;
Wide Grip Barbell Rows:
95/5, 100/3;
Preacher Curls:
52/7.
-
11/7/16
- 3 Count
Pause Decline Benches:
162/3*, 170/2; Wide Grip Incline Bench:
125/4, 132/2^;
Dumbbell Rows (elbows out):
71.5/5!, 74/3!;
Curl Bar Reverse Curls:
65/6^ (not recorded).
-
11/14/16
- Medium
(regular) Grip Incline Benches:
135/3, 142/1^;
Close Grip
Decline Bench:
157/3, 165/1;
Wide Grip Barbell Rows:
102/4, 107/2;
Preacher Curls:
55/7.
-
11/21/16
- 3 Count
Pause Decline Benches:
165/3!, 175/1^; Wide Grip Incline Bench:
130/3, 137/1;
Dumbbell Rows (elbows out):
74/4, 77/2^;
Curl Bar Reverse Curls:
67/5^ (not recorded).
-
11/30/16
- Wide
Grip Decline Bench:
120/4, 125/2;
Dip Bar Dips
(straight): 32/4,
35/2;
Medium Grip Barbell Rows:
85/5, 90/3;
Speed MG Barbell
Rows: 50/5, 52/3.
-
12/7/16
- Medium
Grip Decline Benches:
152/4, 160/2;
Rings Dips
(leaning): 7.5/4*,
10/2;
Close Grip Barbell Rows:
90/4, 95/2;
Speed Close Grip
Barbell Rows:
55/4, 60/2.
-
12/14/16
- Wide
Grip Decline Bench:
140/4, 147/2;
Dip Bar Dips
(straight): 40/4,
45/2;
Medium Grip Barbell Rows:
90/4, 95/2;
Speed MG Barbell
Rows: 60/4, 65/2.
-
12/21/16
- Medium
Grip Decline Benches:
160/4, 167/2;
Rings Dips
(leaning): 10.0/4,
12.5/2;
Close Grip Barbell Rows:
95/4, 100/2;
Speed Close Grip
Barbell Rows:
60/4, 65/2.
-
12/29/16
- Wide
Grip Decline Bench:
150/4, 157/2;
Dip Bar Dips
(straight): 45/4,
52/2;
Medium Grip Barbell Rows:
95/4, 100/2;
Speed MG Barbell
Rows: 65/4, 70/2.
-
1/5/17
-
Video 1,
Video 2. Medium
Grip Decline Benches:
167/3, 175/1;
Close Grip
Presses: 70/4, 75/2;
Medium Grip Barbell Rows:
100/3, 105/2;
Reverse BB
Curls: 57/6.
-
1/12/17
- Wide
Grip Decline Bench:
152/5, 160/3;
Medium
Grip Presses: 75/5, 80/3; Close Grip Barbell Rows:
95/6, 100/4;
Curl Bar Curls:
50/8.
-
1/22/17
- Medium Grip Decline Benches: 167/3*, 175/1*;
Close Grip
Presses: 75/4,
80/2;
Medium Grip Barbell Rows:
95/6, 100/4;
Reverse BB
Curls: 57/8.
-
1/29/17
- Seated
Wide Grip Presses:
70/4, 75/2; Medium
Grip Standing Presses:
80/4, 85/2; Close Grip Barbell Rows:
100/5*, 105/4;
Curl Bar Curls:
52/8.
-
2/5/17
- Video 1,
Video 2.
Medium
Grip Seated Presses:
75/4, 80/2;
Close Grip
Standing Presses:
80/4, 85/2;
Medium Grip Barbell Rows:
100/5*, 105/4;
Reverse BB
Curls: 60/8.
-
2/13/17
- Wide Grip Decline Benches: 160/4, 1672;
Seated Medium Grip
Presses: 80/4,
85/2;
Close Grip Barbell Rows:
105/4;
CB Curls:
55/8.
-
2/20/17
- Medium Grip Decline Benches: 170/3, 177/1;
Close Grip
Seated Presses:
80/4, 85/2;
Medium Grip Barbell Rows:
100/6, 105/4;
Reverse BB
Curls: Skipped
-
2/27/17
- Backoff: Wide Grip Decline Benches: 1425/5, 150/3, 1571;
Seated Medium Grip
Presses: 70/6*,
75/3, 80/1;
Close Grip Barbell Rows:
Skipped;
CB Curls:
Skipped.
2017 Training Routine: Stage One
-
3/12/17
- Close Grip
Decline Benches:
147/4, 155/2;
Wide Grip Seated
Press: 70/4, 75/2;
Medium
Grip Cambered Bar Rows:
80/5, 85/3;
CG Super Curl
Bar Curls: 42/10.
-
3/19/17
- 3 Count Pause
Decline Benches:
150/4, 157/2;
Seated Dumbbell
Presses (alternate arms): 26.5s/5,
27.5s/4*;
Dumbbell Rows
(overhand, elbows out):
62/5, 65/3;
MG Super Curl
Bar Reverse Curls:
42/10.
-
3/26/17
-
Dumbbell Decline Benches:
62s/3;
Medium Grip
Seated Presses:
75/5, 80/3;
Wide Grip
Barbell Rows:
90/5, 95/3;
Curl Bar Curls:
52/8.
-
4/2/17
- Close Grip
Decline Benches:
152/4, 160/2;
Wide Grip Seated
Press: 70/5, 75/3;
One-Arm
Dumbbell Rows (overhand, elbows out):
65/5, 67/3;
CG Super Curl
Bar Curls: 47/10.
-
4/9/17 -
3 Count Pause
Decline Benches:
155/4, 162/2;
Seated Dumbbell
Presses (arms
together):
26.5s/5, 27.5s/3;
Medium Grip
Cambered Bar Rows:
80/5, 90/3;
MG Super Curl
Bar Reverse Curls:
45/10.
-
4/15/17
-
Dumbbell Decline Benches:
62s/5, 65s/3;
Medium Grip
Seated Presses:
80/5, 85/3;
Wide Grip
Barbell Rows:
95/5, 100/3;
Curl Bar Curls:
55/8.
-
4/24/17
- Close Grip
Decline Benches:
155/4, 162/2;
Wide Grip Seated
Press: Wide Grip Seated Press:
75/5, 80/3; One-Arm
Dumbbell Rows (overhand, elbows out):
67/5, 70/3;
CG Super Curl
Bar Curls: 52/8.
-
5/1/17 -
3 Count Pause
Decline Benches:
157/4, 165/2;
Seated Dumbbell
Presses (arms
together):
32.5s/5, 35s/3;
Medium Grip
Cambered Bar Rows:
85/5, 90/3;
MG Super Curl
Bar Reverse Curls:
50/8.
-
5/8/17 -
Dumbbell Decline Benches:
65s/5, 67s/3; *Wide Grip
Seated Presses:
82/5, 87/3;
Wide Grip
Barbell Rows:
100/5, 105/3;
Curl Bar Curls:
57/8.
-
5/24/17 -
3 Count Pause
Decline Benches:
162/3, 170/1;
Seated Dumbbell
Presses (arms
together):
35s/5, 37.5s/3;
Medium Grip
Cambered Bar Rows:
90/5, 95/3;
MG Super Curl
Bar Reverse Curls:
52/8.
-
5/31/17 -
Dumbbell Decline Benches:
67s/3.8*, 70s/2;
Medium Grip
Seated Presses:
85/5, 90/3;
Wide Grip
Barbell Rows:
102/4.8!, 107/3!; 57/10, 60/8.
2017 Training Routine: Stage Two
-
6/8/17
- WG
Decline Benches:
137/6, 145/5*, 152/2,
CG Seated Press:
70/5, 75/3, 80/5,
85/3, CG
Curl Bar Curls:
45/8, 47/6.
-
6/15/17
- DB
Decline Benches:
57s/5, 60s/3;
WG Seated
Presses: 75/5,
80/3; MG
BB Rows: 90/5,
95/3; Preacher
CB Curls: (not recorded).
-
6/22/17
- MG
Decline Benches:
162/4, 170/2;
MG Standing
Presses: 75/5,
80/3; CG
Barbell Rows:
95/5, 100/3;
MG Super Curl
Bar Curls: 50/6.
-
6/29/17
- WG
Decline Benches:
152/4, 160/2,
CG Seated Press:
80/5, 85/3,
WG Cambered Bar
Rows: 85/5, 90/3;
Speed WG
Camber Rows: 55/5,
60/3.
-
7/6/17
- DB
Decline Benches:
60s/5, 62s/3;
WG Seated
Presses: 80/5,
85/3; MG
BB Rows: 95/5^,
100/3^;
Speed MG BB Rows:
55/5, 60/3.
-
7/16/17
- MG
Decline Benches:
167/3, 175/1;
MG Standing
Presses: 80/5!,
85/3!; CG
Barbell Rows:
100/5, 105/3;
Speed CG BB Rows:
60/3.
-
7/23/17
- WG
Decline Benches:
157/4, 165/2,
CG Seated Press:
85/5, 90/3,
WG Cambered Bar
Rows: 90/5^, 95/3^;
Speed WG
Camber Rows: 60/5,
65/3.
-
7/30/17 - DB
Decline Benches:
62s/5, 65s/3;
WG Seated
Presses:
82/5^, 87/3^; MG
BB Rows:
100/5!, 105/3!;
Speed MG BB Rows:
57/5, 60/3.
-
8/6/17
- MG
Decline Benches:
165/4, 172/2;
MG Standing
Presses: 82/5!,
87/3!; CG
Barbell Rows: 10/5!,
110/3!;
Speed CG BB Rows:
57/5, 60/3.
-
8/14/17
- WG
Decline Benches:
162/3!, 170/1!,
CG Seated Press:
95/2^,
WG Cambered Bar
Rows: 95/4^,
100/2^.
-
8/23/17
- DB
Decline Benches:
65s/4, 67s/2; WG Seated
Presses: 85/4^,
90/2^; MG
BB Rows: 105/4!,
110/2!.
-
8/30/17
- MG
Decline Benches:
*180/1.1, 170/2*;
MG Standing
Presses: 85/4!,
90/2!; CG
Barbell Rows:
107/4!, 112/2!.
2017-18 Training Plan
-
9/24/17
- MG
Cambered Bar Decline Bench:
137/4, 145/2;
MG Seated
Presses: 75/5,
80/3;
Two-Arm Dumbbell Rows:
50s/5.
-
10/1/17
-
Dumbbell Decline Benches:
57s/5, 60s/3;
Close Grip
Seated Presses:
75/5, 80/3;
Close Grip
Barbell Rows:
95/5, 100/3.
-
10/8/17
- Wide
Grip Decline Benches:
142/4, 150/2;
DB Seated
Presses: 32.5s/5,
35s/3;
Wide Grip Barbell Rows:
95/5,100/3.
-
10/15/17
-
CG Decline Benches:
142/4, 150/2;
WG Seated Presses:
77/5, 82/3;
MG Barbell Rows:
95/5, 100/3.
-
10/22/17
- MG Decline
Bench: 152/4, 160/2;
CG Seated
Presses: 80/5, 85/3;
Two-Arm
Dumbbell Rows: 52s/5,
55s/3.
-
10/29/17
- Dumbbell
Decline Benches:
60s/5, 62s/5, 65s/3;
Medium Grip Seated
Presses: 80/5, 85/5^,
90/3^; Wide
Grip Barbell Rows (not recorded).
-
11/5/17 -
3-Count Pause
Decline Benches:
152/4, 160/2 (2nd set not recorded);
DB Seated Presses:
35s/5^,
37.5s/3^;
Wide Grip Barbell Rows:
100/5,105/3.
-
11/13/17
- CG Decline
Bench: 147/4^, 155/2^;
WG Seated
Presses: 80/5, 85/3;
Two-Arm
Dumbbell Rows: 55s/5,
57s/3.
-
11/20/17
- MG Decline
Bench: 157/4, 165/2;
CG Seated
Presses: 85/5^,
90/3^;
CG Barbell
Rows: 102/5, 107/3.
-
11/27/17
- 3-Count
Pause Dumbbell Decline Benches:
57s/5, 60s/5;
Wide Grip Standing Presses:
70/5, 75/3;
Wide Grip Barbell Rows:
100/5^,
105/3^.
-
12/4/17 -
3-Count Pause
Decline Benches:
157/3, 165/1;
CG Standing Presses:
70/5, 75/3;
Wide Grip Barbell Rows:
102/5,107/3.
-
12/13/17
- Dumbbell
Decline Benches: 65s/5^,
67s/3^;
Wide Grip Seated
Presses: 82/5^,
87/3^; Close
Grip Barbell Rows:
105/5^, 110/3^.
-
12/20/17
- WG Decline
Bench: 147/4, 155/2;
CG Seated
Presses: 87/5!, 92/3!;
MG Barbell
Rows: 102/5!, 107/3!
-
12/31/18
- DB
Decline Bench:
57s/5, 60s/3;
WG Standing
Presses: 70/5,
75/3; CG
Cambered Bar Rows:
80/5, 85/3.
Winter 2018 Off-Season
-
1/7/18 -
DB Decline Benches
(arms together):
57s/6, 60s/4;
DB Seated Presses
(arms together):
27.5s/6, 29s/4;
DB Rows (overhand):
one-arm: 60/6, 62/4.
-
1/14/18
- Wide
Grip Decline Benches:
135/6, 140/4;
DB Seated
Presses: 29s/6,
30s/4;
One-Arm Dumbbell Rows:
62.5/6, 65/4.
-
1/21/18
- DB
Decline Benches (arms together):
60s/6, 62s/4;
DB Standing
Presses (arms together):
29s/6, 30s/4;
Wide Grip
Barbell Rows:
85/6, 90/4.
-
1/28/17
- Wide
Grip Decline Benches:
142/6, 147/4;
DB Seated
Presses: 29s/6,
30s/4;
One-Arm Dumbbell Rows:
62.5/6, 65/4.
-
2/4/18
- DB
Decline Benches (arms together):
61.5s/6, 64s/4;
DB Standing
Presses (arms together):
30s/6, 31.5s/4;
Wide Grip
Barbell Rows:
87/6, 92/4.
-
2/11/18
- Wide
Grip Decline Benches:
145/5*, 152/3*;
DB Seated
Presses: 32.5s/6,
35s/4;
One-Arm Dumbbell Rows:
67.5/6, 70/4.
-
2/19/18
- DB
Decline Benches (arms together):
62s/6, 65s/4; DB Standing
Presses (arms together):
31.5s/6, 32.5s/4; Wide Grip
Barbell Rows: 90/6,
95/4.
-
2/26/18
- Wide
Grip Decline Benches:
147/5, 155/3*;
DB Seated
Presses: 36.5s/5!,
39s/3!;
One-Arm Dumbbell Rows:
72/5!, 75/3!.
-
3/5/18
- DB
Decline Benches (arms together):
66.5s/4, 39s/2; DB Standing
Presses (arms together):
34s/4, 35s/2;
Wide Grip Barbell Rows:
87/8, 92/6, 97/4.
Spring 2018
Training
-
3/15/18
-
Cambered Bar Decline Bench:
130/3, 135/1;
MG Standing
Presses: 75/5,
80/3; WG
Cambered Bar Rows:
75/5, 80/3.
-
3/21/18
- Decline
Benches: 155/3,
162/1;
Close Grip Seated Presses:
75/5, 80/3;
Medium Grip
Barbell Rows:
97/3.
-
3/28/18
-
Cambered Bar Decline Bench:
137/3, 145/1;
MG Standing
Presses: 77/5,
82/3; WG
Cambered Bar Rows:
80/5, 85/3.
-
4/4/17
- Decline
Benches: 157/3,
165/1;
Close Grip Seated Presses:
80/5, 85/3;
Medium Grip
Barbell Rows:
95/5, 100/3.
-
4/11/18
- Decline
Benches: 157/3,
165/1;
3-Count Pause Incline Benches:
105/3, 110/1;
Wide Grip
Barbell Bar Rows:
95/5, 100/3.
-
4/18/18
- Wide
Grip Decline Benches:
155/3, 162/1;
Medium Grip
Seated Presses:
77/5, 82/3;
Close Grip
Barbell Rows:
92/5, 97/3.
-
4/29/18
-
3-Count Pause
Incline Benches:
110/4, 115/2;
Dips on Bars:
40/4, 45/2;
MG Barbell Bar Rows:
100/4, 105/2.
-
5/6/18
- Decline
Benches: 155/5,
162/2;
Close Grip Seated Presses:
82/5, 87/3;
Wide Grip
Barbell Rows:
95/5, 100/3.
-
5/20/18
- Wide
Grip Decline Benches:
157/3, 165/1;
Medium Grip
Seated Presses:
82/4, 87/2;
Close Grip
Barbell Rows:
100/4, 105/3.
Summer 2018 Tetra/ Trinity Training
Plan
-
5/27/18
- Wide
Grip Decline Benches:
152/4, 157/2;
Medium Grip
Seated Presses:
82/5, 87/3;
Close Grip
Barbell Rows:
100/5, 105/3.
-
6/3/18
- Close
Grip Decline Benches:
145/4, 152/2;
Wide Grip
Presses: 82/5^,
87/3^;
Medium Grip Barbell Rows:
100/5, 105/3.
-
6/10/18
- Medium
Grip Decline Benches:
157/4, 165/2;
Close Grip
Seated Presses:
85/5^, 90/3^;
Wide Grip BB
Rows: 97/5, 102/3.
-
6/20/18
- Wide
Grip Decline Benches:
157/4^, 165/2^;
Medium Grip
Seated Presses:
85/5^, 90/3^;
Close Grip
Barbell Rows:
100/5, 105/3.
-
6/27/18
- Close
Grip Decline Benches:
152/3*, 157/2;
Wide Grip
Presses: 85/5!,
90/--*;
Medium Grip Barbell Rows:
102/4*, 107/2*.
-
7/4/18
- Medium
Grip Decline Benches:
160/4, 167/2;
Close Grip
Seated Presses:
90/4*^, 95/3!;
Wide Grip BB
Rows:
100/5!, 105/3!.
-
7/11/18
- Wide
Grip Decline Benches:
155/5^, 162/3^;
Medium Grip
Seated Presses:
85/6!, 90/4!^;
Wide Grip
Barbell Rows:
100/6, 105/4.
-
7/19/18
- Close
Grip Decline Benches:
155/3, 162/1;
Wide Grip
Presses: 90/5,
95/miss;
Medium Grip Barbell Rows:
105/4, 110/2.
-
7/26/18
- Medium
Grip Decline Benches:
162/3, 170/1; Close Grip
Seated Presses:
92/4!, 97/2!;
Close Grip BB
Rows:
102/4!, 107/2!.
-
8/2/18
- Wide
Grip Decline Benches:
165/3!, 172/1!;
Medium Grip
Seated Presses:
92/4!, 97/2!;
Wide Grip
Barbell Rows:
105/4, 110/2.
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