Fitness for One and All Home Page
Books and eBooks by the
Director
Bench Press Workouts Videos
2018 - 2020
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 Press Workouts. For
these, I do two major bench exercises, plus upper back work for 3 work sets each. The video is of my top
two sets for each exercise
of the workout. Sets
marked with an exclamation point are 50s
PRs; sets marked with a caret (^) tied 50s PRs;
sets marked with an asterisk did not go as planned.
For all of these lifts, I am wearing a Crain power belt
and Genesis wrist wraps. For my other three workouts,
Workout Videos. See
also: Full Workout Logs: 2018 - ? and
Weightlifting Exercises Videos.
The shorthand is date
(month/day/year), followed by exercise and pounds/ reps.
2018-19 Tetra #1 Training
Plan
-
8/29/18 -
Cambered
Bar Benches:
132/4, 140/2;
Rack Benches:
152/4, 160/2;
One-Arm DB Rows
(Parallel Grip):
62/5, 65/3.
-
9/5/18 -
Feet Up Dead Stop
Benches:
140/3*, 145/2;
3 Count Pause Close
Grip Benches:
127/4, 135/2;
WG Curl Bar Rows:
100/4*, 105/2*.
-
9/12/18 -
Wide Grip
Benches: 137/4,
145/2;
3-Count Pause RB Benches:
157/4, 165/2;
CG Curl Bar
Rows: 105/5,
110/3.
-
9/19/18 -
Benches:
137/4, 145/2;
Dumbbell Benches
(alternate arms):
52s/5, 55s/3.
-
9/26/18 -
Cambered
Bar Benches:
137/4, 145/2;
Rack Benches:
157/4, 165/2;
One-Arm DB Rows
(Parallel Grip):
65/5, 67/3.
-
10/3/18 -
Feet Up Dead Stop
Benches: 140/4,
147/2; 3 Count Pause Close
Grip Benches:
132/4, 140/2; WG Curl Bar Rows:
100/5, 105/3.
-
10/10/18 -
Wide Grip
Benches: 142/4,
150/2;
3-Count Pause RB Benches:
162/4, 170/2;
CG Curl Bar
Rows: 110/5^,
115/3^.
-
10/17/18 -
Benches:
142/4, 150/2; Dumbbell Benches
(alternate arms):
55s/5, 57s/3;
MG Curl Bar Rows:
110/5, 115/3.
-
10/24/18 -
Cambered
Bar Benches:
140/3, 147/1; Rack Benches:
162/2, 170/1; One-Arm DB Rows
(Parallel Grip):
67/5^,
70/3^.
-
10/31/18 -
Feet Up Dead Stop
Benches: 145/3,
152/1; 3 Count Pause Close
Grip Benches:
137/3, 145/1; WG Curl Bar Rows:
105/5^, 110/3^.
-
11/8/18 -
Wide Grip
Benches: 145/3,
152/1;
3-Count Pause RB Benches:
167/4^, 175/2^;
CG Curl Bar
Rows: 115/5!,
120/3!.
-
11/14/18 -
Benches:
147/3*, 155/1*; Dumbbell Benches
(alternate arms):
57s/5, 60s/3; MG Curl Bar Rows:
112/5^, 117/3^.
-
11/21/18 -
Cambered
Bar Benches:
125/6, 132/2; Rack Benches:
155/4*, 160/3*;
Medium Grip Curl Bar Rows:
110/5, 112/4.
2018-19 Two By Two/ Trinity Training Plan
-
11/28/18 -
3 Count
Pause One-Chain Benches:
142/3, 150/1;
Benches:
137/3, 145/1;
MG Super Curl Bar
Rows:
95/5, 100/3.
-
12/5/18 -
Close
Grip Benches:
132/3, 137*/1, 140/1;
3 Count Pause
Benches: 132/3,
140/1; WG
Super Curl Bar Rows:
105/3.
-
12/12/18 -
3 Count
Pause One-Chain Benches:
150/3, 157/1;
Benches:
142/3, 150/1;
Speed Benches:
90/5;
MG Super Curl Bar
Rows: 105/3.
-
12/19/18 -
Close
Grip Benches:
140/3, 147/1;
3 Count Pause
Benches:
140/3, 147/1; WG
Super Curl Bar Rows:
105/5, 110/3.
-
12/26/18 -
Dead Stop
Cambered Bar Benches:
132/3, 140/1;
Rack Benches:
167/3, 175/1;
One-Arm
DB Rows (underhand):
55/5, 57/3.
-
1/2/19 -
Benches:
147/3, 155/1;
3 Count
Pause One-Chain Benches:
150/3, 157/1;
MG Super Curl
Bar Rows: 105/5^,
110/3^.
-
1/9/19 -
3 Count
Pause Benches:
145/3, 152/1;
Close Grip
Benches: 137/3,
145/1; WG
Super Curl Bar Rows:
110/5^, 115/3^.
-
1/16/19 -
Dead Stop
Cambered Bar Benches:
137/3, 145/1;
Rack Benches:
170/3, 177/1;
One-Arm
DB Rows (underhand):
62/5, 65/3 (Rows not
recorded).
-
1/23/19 -
Benches: 150/3,
157/1; 3 Count
Pause One-Chain Benches:
152/3, 160/1 ;
MG Super Curl
Bar Rows: 115/2^.
-
1/30/19 -
3 Count
Pause Benches:
147/2*, 155/1;
Close Grip
Benches: 140/3,
147/1; WG
Super Curl Bar Rows:
115/4^, 120/2^.
-
2/6/19 -
Dead Stop
Cambered Bar Benches:
140/2*, 145/1;
Rack Benches:
172/2*, 180/skip; One-Arm
DB Rows (underhand):
65/5, 67/3 (Rows not
recorded).
-
2/13/19 -
Benches: 152/2*,
157/1; 3 Count
Pause One-Chain Benches:
152/3, 162/1;
MG Super Curl
Bar Rows: 112/4!,
117/2!.
-
2/20/19 -
3 Count
Pause Benches:
147/3, 157/1;
Close Grip
Benches: 142/3,
150/1; WG
Super Curl Bar Rows:
117/4!, 122/2!.
-
2/28/19 -
Benches: 152/1*,
160/1; 3 Count
Pause One-Chain Benches:
155/2*, 165/1;
MG Super Curl
Bar Rows:
115/3.8*, 120/1.8*.
-
3/7/19
- Peaking Workout: Benches: 147/4,
152/3, 157/1*, 160/1;
One-Arm DB Rows
(underhand): 70/2.
2in2x2 Trinity Training Strategy
2019
Trinity #1, Stage One
-
3/27/19 -
Wide Grip
Benches: 140/3,
145/1;
Close Grip Benches:
125/4, 130/2;
Medium Grip Curl
Bar Rows: 105/5,
110/3.
-
4/3/19 -
One Chain
Dead Stop Cambered Bar Benches:
135/3, 140/1;
3 Count Pause
Benches: 125/4,
130/2;
Close Grip Curl Bar Rows:
100/5, 105/3.
-
4/10/19 -
Reverse
Band Benches:
170/3, 175/1;
Benches:
130/4, 137/2;
Wide Grip Curl
Bar Rows: 95/5,
100/3.
-
4/17/19 -
Wide Grip
Benches: 142/3,
150/1;
Close Grip Benches:
127/4, 135/2;
Medium Grip Curl
Bar Rows: 110/5,
115/3.
-
4/24/19 -
One Chain
Dead Stop Cambered Bar Benches:
127/5, 135/3, 142/1;
3 Count Pause
Benches: 127/4,
135/2;
Close Grip Curl Bar Rows:
105/5, 110/3.
-
5/1/19 -
Reverse
Band Benches:
177/3, 185/1;
Benches:
140/3, 147/7;
Speed Benches:
90/3; Wide Grip Curl
Bar Rows: 105/3.
-
5/8/19 -
Close
Grip Benches:
137/3, 145/1;
3-Count Pause
Benches: 132/3,
140/1;
Speed Pause Benches: 80/3; Medium Grip Curl Bar Rows:
117/3^.
2019 Trinity
Strategy, Stage Two
-
7/31/19 -
Video 1: 3
Count Pause Benches:
147/3, 155/1;
Video 2:
Close Grip Benches:
142/3, 150/1;
Speed Work:
87/4, 92/2.
-
8/7/19 -
Video 1:
Benches: 152/2*,
157/1.
Video 2:
Dead Stop Cambered Bar Reverse Band Benches:
165/3, 172/1;
Speed Work:
97/4, 102/2;
CG Super
Curl Bar Rows:
115/3^;
Wrist Roller, Overhand:
2.25/2.
-
8/14/19 -
Video 1:
Dead Stop Cambered Bar Benches:
137/3, 145/1.
Video 2:
Chain Benches:
157/3, 165/1;
Speed Chain
Benches: 95/4,
100/2; MG
Super Curl Bar Rows:
112/3!;
MG Super Curl
Bar Reverse Curls:
67.5/5!.
-
8/21/19 -
Video 1: 3
Count Pause Benches:
150/2*, 157/1.
Video2:
Close Grip Benches:
145/3, 152/1;
Speed Work:
90/4, 95/2.
-
8/28/19 -
Video 1:
Benches: 152/3,
160/1.
Video 2:
Dead Stop Cambered Bar Reverse Band Benches (#2, monster-minis):
170/3, 177/1;
Speed Work:
100/4, 105/2;
CG Super
Curl Bar Rows:
117/3!;
Wrist Roller, Overhand:
2.5/2.
-
9/4/19 -
Video 1:
Dead Stop Cambered Bar Benches:
142/3, 150/1.
Video 2:
Chain Benches:
160/3, 167/1;
Speed Chain
Benches: 96.5/4,
101.5/2; MG
Super Curl Bar Rows:
110/5!, 115/3!; MG Super Curl
Bar Reverse Curls:
67.5/6!.
-
9/11/19:
Video 1:
Benches: 155/3,
162/1.
Video 2:
Close Grip Benches:
147/3^, 155/1^;
Speed Work:
87/4, 92/2;
One-Arm DB Rows
(Underhand): 70/3.
-
9/15/19: No first video.
Video 2:
3-Count Pause Benches:
152/2*, 160/1^;
Speed Work:
90/4, 95/2;
Medium Grip
Barbell Rows:
115/2!;
MG Super Curl Bar Curls: skipped.
-
9/21/19:
Video 1:
Peaking: 150*/4,
155/3, 160/2, 165/1.
Video 2:
Dead Stop Cambered Bar Reverse Band Benches (#2, monster-minis):
172/3, 180/1;
Speed Work:
105/4, 110/2;
CG Super
Curl Bar Rows: Skipped; Wrist Roller, Overhand:
2.75/2^.
2019-20 Three-Stage Tetra-Trinity Strategy
Training Plan #1
-
10/9/19 -
Video 1:
Cambered Bar Benches (not dead stop):
130/1+4,
135/3.
Video 2:
Reverse Band Benches (#2, monster-minis):
157/5, 165/3;
Speed Work:
95/5, 100/3;
Close Grip Curl Bar
Rows:
105/4;
BB Reverse Curls:
52/8.
-
10/16/19 -
Video 1:
3 Count Pause CG Benches:
130/3.
Video 2:
Wide Grip Benches:
130/3;
Speed Work:
72.5/5, 75/3;
Medium
Grip Curl Bar Rows:
105/4;
MG CB Reverse
Curls: 55/8.
-
10/23/19 -
Video 1:
One Chain Dead Stop Cambered Bar Benches:
125/5, 130/3.
Video 2:
Feet Up Benches:
125/5, 130/3;
Speed Work:
72.5/5, 75/3;
One-Arm
DB Rows (parallel grip): Not recorded. Wrist Roller (underhand):
2.25/4.
-
10/30/19 -
Video 1:
4-Count Pause Reverse Band Benches:
157/3.
Video 2:
Close Grip Dead Stop Cambered Bar Benches:
115/5, 120/3;
Wide Grip Curl
Bar Rows: 100/4.
-
11/6/19 -
Video 1:
Reverse Band Benches (#2, monster-minis):
167/5, 175/3.
Video 2:
Cambered Bar Benches (not dead stop):
130/4*, 135/3;
Speed Work:
75/5, 77.5/3;
Close
Grip Curl Bar Rows:
105/6, 110/4;
BB Reverse
Curls: 52/10,
55/8.
-
11/13/19:
Video 1:
Wide Grip Benches:
130/5, 135/3.
Video 2:
3 Count Pause CG Benches:
130/5, 135/3;
Speed Work:
75/5, 77/3;
Medium Grip Curl
Bar Rows: 110/4;
MG CB
Reverse Curls:
57/8.
-
11/20/19 -
Video 1:
Feet Up Benches:
130/5, 137/3.
Video 2:
One Chain Dead Stop Cambered Bar Benches:
130/5, 135/3;
Speed Work:
80/5, 82/3;
One-Arm DB Rows
(parallel grip):
65/3;
Wrist Roller (underhand):
2.5/4.
-
11/27/19 -
Video 1:
Close Grip Dead Stop Cambered Bar Benches:
127/5, 135/3.
Video 2:
4-Count Pause Reverse Band Benches: Speed Work:
95/5, 100/3;
Wide Grip Curl
Bar Rows: 105/4.
-
12/4/19 -
Video 1:
Cambered Bar Benches (not dead stop):
132/4, 137/3.
Video 2:
Reverse Band Benches (#2, monster-minis):
175/5, 182/3;
Speed Work:
102/5*, 107/3*;
Close
Grip Curl Bar Rows:
115/5*!, 120/3!.
-
12/18/19 -
Video 1:
One Chain Dead Stop Cambered Bar Benches:
137/4, 145/2.
Video 2:
Feet Up Benches:
135/6, 142/3*, 147/2;
Speed Work:
81.5*/4;
One-Arm DB Rows
(parallel grip):
67/3;
Wrist Roller (underhand):
2.75/3.
-
12/25/19 -
Video 1:
4-Count Pause Reverse Band Benches:
167/4, 175/2. 12/26/19 -
Video 2:
Close Grip Dead Stop Cambered Bar Benches:
137/4, 145/2;
Wide Grip Curl
Bar Rows: 110/2*.
-
12/30/19 -
-
1/2/20 -
Video:
Reverse Band Benches (#2, monster-minis):
177/4, 185/2.
-
1/6/20 -
Video: Wide
Grip Benches:
137/4, 142/2.
-
1/9/20 -
Video:
3 Count Pause CG Benches:
137/4, 142/2.
-
1/15/20 -
Video 1:
Benches: 142/4,
150/2.
Video 2:
One Chain Dead Stop Cambered Bar Benches:
142/4, 150/2.
Medium Grip Curl
Bar Rows: 117/3^
(not recorded).
-
1/29/20 -
Video 1:
Cambered Bar Benches (not dead stop):
145/1, raw:
142.5/10.
Video 2:
Reverse Band Benches:
182/3, 190/1.
-
2/5/20 -
Video 1:
Wide Grip Benches:
140/4, 147/2.
Video 2:
3-Count Pause Close Grip Benches:
142/3!, 150/1!
-
2/12/20 -
Video 1:
Benches: 147/3,
155/1.
Video 2:
One Chain Dead Stop Cambered Bar Benches:
150/3, 157/1;
MG CB Reverse
Curls: 67/6!.
-
2/20/20 -
Video 1:
Close Grip Dead Stop Cambered Bar Benches:
155/1.
Video 2:
4-Count Pause Reverse Band Benches:
177/3, 185/1;
Close Grip Camber
Rows:
100/1+2!
-
2/27/20 -
Video 1:
Cambered Bar Benches (not dead stop):
147/1.
Video 2:
Reverse Band Benches (#2, monster minis):
185/3, 192/1;
One-Arm DB Rows,
Overhand: 72/2.
-
3/5/20 -
Video 1:
Benches: 145/5, 152/3, 160/1.
Video 2:
3-Count Pause Close Grip Benches:
140/4*!, 145/3!, 152/1!;
MG
Cambered Bar Rows:
92/2;
CG Super Curl
Bar Curls: 65/6.
-
3/11/20 -
Video 1:
Wide Grip Benches:
145/3, 152/1.
Video 2:
One Chain Dead Stop Cambered Bar Benches:
152/3, 160/1.
-
3/18/20 -
Video 1:
Close Grip Dead Stop Cambered Bar Benches: 150/3, 157/1.
Video 2:
4-Count Pause Reverse Band Benches:
182/3, 192/1.
-
3/25/20 -
Video 1:
Benches (peaking): 160/2^, 165/1^.
Video 2:
Cambered Bar Benches:
147/2, 152/1;
MG Cambered Bar
Rows: 90/3, 92/2.
2020 Three-Stage Tetra-Trinity Strategy
Training Plan #2
-
4/1/20 -
Video 1:
Reverse Band Cambered Bar Benches (#2, monster- mini-bands):
157/5, 165/3;
Video 2:
Close Grip Bench:
132/5, 140/3.
-
4/5/20 -
Video 1:
Dumbbell Benches (arms together):
52s/5, 55s/3;
Video 2:
Two-Count Pause Cambered Bar Benches:
130/5, 135/3.
-
4/8/20 -
Video 1: One
Chain Bench:
142/5, 150/3.
Video 2:
Close Grip Dead Stop Cambered Bar Benches:
132/5, 140/3;
Medium Grip BB
Rows: 105/4;
Dumbbell
Curls (alternate arms):
22.5s/8.
-
4/12/20 -
Video 1:
Feet Up Dead Stop Benches:
130/5, 135/3.
Video 2:
Wide Grip Benches:
130/5, 137/3;
One-Arm DB Rows
(Underhand): 60/4;
CG SCB
Reverse Curls:
55/8.
-
4/15/20 -
Video 1:
One Chain Dead Stop Cambered Bar Benches:
137/5, 145/3.
Video 2: DB
Benches (alternate arms):
52s/5, 55s/3;
Wide Grip
Barbell Bar Rows:
100/4.
-
4/19/20 -
Video 1: 3
Count Pause Benches:
132/5, 140/3.
Video 2:
Dead Stop Cambered Bar Benches:
130/5, 135/3.
-
4/22/20 -
Video 1:
4-Count Pause Reverse Band Benches:
162/5, 170/3.
Video 2:
2-Count Pause Close Grip Cambered Bar Benches:
130/3;
DB Upright Rows:
22.5s/6;
Medium Grip Curl
Bar Curls: 55/8.
-
4/26/20 -
Video 1:
Feet Up 1-Count Pause Benches:
132/5!, 140/3!.
Video 2:
Wide Grip Dead Stop Cambered Bar Benches:
120/5, 125/3;
Medium Grip SCB
Rows: 100/4;
Wrist
Roller (Overhand):
2.25/4.
-
4/29/20 -
Video 1:
Reverse Band Cambered Bar Bench:
70/4, 180/2!.
Video 2:
Close Grip Bench:
142/4, 150/2;
Close Grip BB
Rows: 105/4*.
-
5/3/20 -
Video 1: DB
Benches (arms together):
60s/4, 62s/2;
Video 2:
2-Count Pause Cambered Bar Benches:
137/4, 145/2;
Wide Grip
[Super] Curl Bar Rows:
102/5, 107/3.
-
5/6/20 -
Video 1: One
Chain Bench: 152/4,
160/2.
Video 2:
Close Grip Dead Stop Cambered Bar Bench:
140/4, 147/2;
Medium Grip
Barbell Rows:
112/4*;
Dumbbell Curls (alternate arms):
27.5s/7.
-
5/10/20 -
Video 1:
Feet Up Dead Stop Benches:
137/4, 145/2.
Video 2:
Wide Grip Benches:
137/4, 145/2;
One-Arm DB Rows
Underhand: 65/3.
-
5/13/20 -
Video 1:
One Chain Dead Stop Cambered Bar Benches:
145/4, 152/2!.
Video 2: DB
Benches (alternate arms):
57.5s/4, 60s/2;
Wide Grip
Barbell Rows:
107/3.
-
5/17/20 -
Video 1: 3
Count Pause Benches:
142/4, 150/2.
Video 2:
Dead Stop Cambered Bar Benches:
135/4, 142/2;
Close Grip Super
Curl Bar Rows:
107/5, 112/3.
-
5/20/20 -
Video 1:
4-Count Pause Reverse Band Benches:
172/4, 180/2.
Video 2:
2-Count Pause Close Grip Dead Stop Cambered Bar Benches:
130/4, 137.5/2;
DB Upright Rows:
27.5s/4.
-
5/25/20 -
Video 1:
Feet Up 1-Count Pause Benches:
142/4!, 150/2!.
Video 2:
Dead Stop Wide Grip Cambered Bar Benches:
125/4, 130/2;
Medium Grip
Super Curl Bar Rows:
107/3.
-
5/28/20 -
Video 1:
Reverse Band Cambered Bar Benches (#2, monster- mini-bands):
175/3!, 185/1!
Video 2:
Close Grip Bench:
132/5, 140/3.
-
6/1/20 -
Video 1:
Dumbbell Benches (arms together):
52s/5, 55s/3.
Video 2:
Two-Count Pause Cambered Bar Benches:
140/3, 147/1;
Wide Grip SCB
Rows: 112/2.
-
6/4/20 -
Video 1:
One Chain Bench:
157/3, 165/1.
Video 2:
Close Grip Dead Stop Cambered Bar Benches:
147/3, 155/1.
-
6/8/20 -
Video 1:
Feet Up Dead Stop Benches:
145/3!, 152/1!.
Video 2:
Wide Grip Benches:
145/3, 152/1.
-
6/11/20 -
Video 1:
One Chain Dead Stop Cambered Bar Benches:
152/3, 160/2*^.
Video 2:
DB Benches (alternate arms):
62.5s/3, 65s/1,2^*;
Wide Grip
Barbell Bar Rows:
107/4!;
Close Grip CB Curls:
57.5/8.
-
6/15/20 -
Video 1: 3
Count Pause Benches:
147/3, 155/1.
Video 2:
Dead Stop Cambered Bar Benches:
140/3, 147/1;
Close Grip SCB
Rows: 110*/4;
MG SCB
Reverse Curls:
62/8.
-
6/18/20 -
Video 1:
4-Count Pause Reverse Band Benches:
177/3, 185/1.
Video 2:
2-Count Pause Close Grip Cambered Bar Benches:
137.5/6, 145/1.
-
6/24/20 -
Video 1:
Feet Up 1-Count Pause Benches:
147/3!, 155/1!.
Video 2:
Wide Grip Dead Stop Cambered Bar Benches:
130/3, 137.5/1.
-
6/28/20 -
Video 1:
Reverse Band Cambered Bar Bench:
175/4!, 185/2!.
Video 2:
Close Grip Bench:
147/4!, 155/2!,
Medium Grip BB
Rows: 115/3!,
Dumbbell
Curls: 29s/8.
-
7/1/20 -
Video 1: DB
Benches (arms together):
65s/62s*/4^, 65s/3!.
Video 2:
2-Count Pause Cambered Bar Benches:
140/4, 147/2;
Wide Grip Super
Curl Bar Rows:
107/4.
-
7/5/20 -
Video 1:
One Chain Bench:
155/4, 162/2.
Video 2:
Close Grip Dead Stop Cambered Bar Bench:
142/3*, 150/2^.
-
7/8/20 -
Video 1:
Feet Up Dead Stop Benches:
142/3*^, 150/2!.
Video 2:
Wide Grip Benches:
142/3*, 150/2.
-
7/12/20 -
Video 1:
One Chain Dead Stop Cambered Bar Benches:
152/4!, 160/2^.
Video 2:
DB Benches (alternate arms):
62.5s/4^, 65s/2^.
-
7/15/20 -
Video 1: 3
Count Pause Benches:
145/3*, 152/2.
Video 2:
Dead Stop Cambered Bar Benches:
137/4, 145/2.
-
7/22/20 -
Video 1:
Benches: 147/4,
155/2.
Video 2:
Dead Stop Wide Grip Cambered Bar Benches:
130/4, 135/2.
-
7/26/20 -
Video 1:
Reverse Band Cambered Bar Benches (#2, monster- mini-bands):
180/3!, 190/1!.
Video 2 :
Close Grip Bench:
147/2*, 152/1.
-
7/29/20 -
Video:
Dumbbell Benches (arms together):
65s/3^, 67.5s/1.
-
8/2/20 -
Video: One
Chain Bench:
160/3, 167/1.
-
8/5/20 -
Video: Feet Up
Dead Stop Benches:
147/3!, 155/1!.
-
8/9/20 -
Video: One
Chain Dead Stop Cambered Bar Benches:
155/3!, 162/1!.
-
8/12/20 -
Video: 3
Count Pause Benches:
150/3, 157/1.
-
8/19/20 -
Video:
Benches: 152/3,
160/1.
-
8/23/20 -
Video:
Reverse Band Cambered Bar Bench:
182/3, 187/2, 192/1.
-
8/26/20 -
Video: 3
Count Pause Benches:
152/3^, 157/2!, 162/1!.
-
8/30/20 -
Video: One
Chain Bench:
162/3^, 167/2!, 172/1!.
-
9/2/20 -
Video:
Benches:
155/3, 160/2, 165/1.
-
Alphabetical
List of Pages
Text
Search
Contact
Information
Powerlifting and Strength Training
Fitness
for One and All Home Page
Books and eBooks by the
Director