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Powerlifting and Strength Training

Bench Press 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 Press Workouts. For these, I do bench presses and/ or flat bench press look-alike lifts, speed work, and bent-over upper back work, 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 benches and look-alike lifts, I am wearing a Crain power belt and Genesis wrist wraps, plus Adidas AdiPower lifting shoes. 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

• 4/29/15 - Bench: 160/2 (not recorded), CGBP: 145/2, Clap Push-ups: 8 reps, Curl Bar Rows: 105/4.
• 5/7/15 - Dead Stop Benches: 157/2, Reverse Band Benches: 200/2, Speed RB Benches: 135/4, DB Rows: 61.5/4.
• 5/14/15 - Bench: 165/2; CGBP: 150/2, Clap Push-ups: 9 reps, Curl Bar Rows: 107/4.
• 5/21/15 - Dead Stop Benches: 162/1; Reverse Band Benches: 210/1; Speed Reverse Band Benches: 140/3; Dumbbell Rows (elbows out): 65/3 (only left arm shown).
• 5/31/15 - Benches: 175/1; Close Grip Benches: 157/1; Clap Push-ups: 10 reps. Curl Bar Rows: 110/3.
• 6/22/15 - 3 Count Pause Benches: 152/2; Chain Benches: 182/2; Speed Chain Benches: 132/4 (includes 55 pounds of chain weight); Barbell Rows: 90/4.
• 6/29/15 - Close Grip Benches: 155/2; Wide Grip Benches: 155/2; Clap Push-ups: 7; Dumbbell Rows (elbows in): 62/4.
• 7/6/15 - 3 Count Pause Benches: 157/2 (not recorded); Chain Benches: 180/4, 187/2; Speed Chain Benches: 135/4 (includes 55 pounds of chain weight); Barbell Rows: 95/4.
• 7/13/15 - Close Grip Benches: 160/1; Wide Grip Benches: 160/1; Clap Push-ups: 8; Dumbbell Rows (elbows in): 65/4.
• 7/22/15 - 3 Count Pause Benches: 162/1; Chain Benches: 192/1; Speed Chain Benches: 137/3; Barbell Rows: 99*/3.
• 7/29/15 - Close Grip Benches: 160/2; Wide Grip Benches: 160/4; Clap Push-ups: 9; Dumbbell Rows (elbows in): 67/4.
• 8/5/15 - 3 Count Pause Benches: 162/2; Chain Benches: 192/2; Speed Chain Benches: 137/4; Barbell Rows: 97/3.
• 8/12/15 - Close Grip Benches: 165/1; Wide Grip Benches: 165/1; Clap Push-ups: 10; Dumbbell Rows (elbows in): 70/4.
• 8/20/15 - 3 Count Pause Benches: 167/1; Chain Benches: 200/1; Speed Chain Benches: 142/3; Barbell Rows: 102/3.
• 8/28/15 - Close Grip Benches: 170/1; Wide Grip Benches: 165/1; Clap Push-ups: 11; Dumbbell Rows (elbows in): 72/3.

2015-16 Training Plan

• 9/20/15 - Dead Stop Benches: 160/2; Rack Benches: 172/2; Speed Benches: 90/4; Dumbbell Rows (elbows out): 67/4.
• 9/27/15 - Benches: 165/2; Dumbbell Benches (alternate arms): 57s/4; Clap Push-ups: 9; Curl Bar Rows: 102/4 (not recorded).
• 10/4/15 - Dead Stop Benches: 165/1; Rack Benches: 180/2; Speed Benches: 95/4; Dumbbell Rows (elbows out): 70/3.
• 10/11/15 - Benches: 170/1; Dumbbell Benches (alternate arms): 60s/4; Clap Push-ups: 10; Curl Bar Rows: 105/4.
• 10/19/15 - Dead Stop Benches: 165/1; Rack Benches: 187/1; Speed Benches: 100/4; Dumbbell Rows (elbows out): 70/4.
• 10/26/15 - Benches and DB Benches: 170/1, 62s/3; Clap Push-ups: 10 reps; Curl Bar Rows: 110/3.
• 11/2/15 - Dead Stop Benches: 165/2; Rack Benches: 187/2; Speed Benches: 102/4; Dumbbell Rows (elbows out): 72/3.
• 11/9/15 - Benches: 167/2; Dumbbell Benches (alternate arms): 62s/4; Clap Push-ups: 11; Curl Bar Rows: 110/4.
• 11/18/15 - Dead Stop Benches: 167/7; Rack Benches: 192/1; Speed Benches: 105/3; Dumbbell Rows (elbows out): 74/3.
• 11/25/15 - Benches: 172/1; Dumbbell Benches (alternate arms): 65s/3; Clap Push-ups: 12; Curl Bar Rows: 115/3.
• 12/2/15 - 3-Count Pause Benches: 155/2; Reverse Band Benches: 177/2; Speed Reverse Band Benches: 105/4; Barbell Rows: 90/4.
• 12/31/15 - Benches: 170/1; Reverse Band Benches: 185/2; Speed Reverse Band Benches: 115/4; Barbell Rows: 97/4 (not recorded).
• 1/7/16 - Benches: 167/2; 3-Count Pause Benches: 150/2; Clap Push-ups: 10 reps; Dumbbell Rows (elbows in): 70/4.
• 1/17/16 - Benches: 170/1; Reverse Band Benches: 190/2; Speed Reverse Band Benches: 120/4; Barbell Rows: 100/3.
• 1/24/16 - Benches: 170/1; 3-Count Pause Benches: 155/1; Clap Push-ups: 11 reps; Dumbbell Rows (elbows in): 72/4.
• 2/8/16 - Benches: 165/3, 175/1; 3-Count Pause Benches: 147/4, 155/2.
• 2/15/16 - Benches: 160/4, 167/2; Chain Benches: 1523/5.5*, 165/2.
• 2/22/16 - Benches: 167/2, 175/1; 3-Count Pause Benches: 152/3, 160/1.
• 2/29/16 - Benches: 162/3, 170/1; Reverse Band Benches: 187/3, 195/1.

2016 Training Plan

• 3/30/16 - Dead Stop Cambered Bar Benches: 125/4, 130/2; Rack Benches (Lockouts): 165/4, 172/2; Speed Benches: 85/5, 90/3; Dumbbell Rows (elbows out): 67/3.
• 4/6/16 - Chain Benches: 157/4, 165/2; Wide Grip Benches: 145/4, 152/2; Speed Chain Benches: 115/5, 120/3; Curl Bar Rows: 105/3.
• 4/14/16 - Dead Stop Cambered Bar Benches: 140/4, 150/2; Rack Benches (Lockouts): 172/4, 180/2; Speed Benches: 90/5, 95/3; Dumbbell Rows (elbows out): 70/3.
• 4/21/16 - Chain Benches: 165/3, 172/1; Speed Chain Benches: 110/5, 115/3; Wide Grip Benches: 150/3, 157/1; Curl Bar Rows: 110/3.
• 4/28/16 - Dead Stop Cambered Bar Benches: 142/4, 150/2; Rack Benches (Lockouts): 180/3, 187/1; Speed Benches: 95/5, 100/3; Dumbbell Rows (elbows out): 72/3.
• 5/5/16 - Wide Grip Benches: 152/4!, 160/2!; Chain Benches: 162/4, 170/2; Speed Chain Benches: 110/5, 115/3; Curl Bar Rows: 112/3.
• 5/15/16 - Dead Stop Cambered Bar Benches: 150/3, 157/1; Rack Benches (Lockouts): 180/4, 187/2; Speed Benches: 100/5, 105/3; Dumbbell Rows (elbows out): 75/3.
• 5/22/16 - Wide Grip Benches: 157/3!, 165/1; Chain Benches: 167/3, 175/1; Speed Chain Benches: 112/3, 117/2; Curl Bar Rows: 115/2.
• 5/29/16 - Dead Stop Cambered Bar Benches: 155/3, 162/1; Rack Benches (Lockouts): 185/3, 192/1; Speed Benches: 105/5, 110/2; Dumbbell Rows (elbows out): 77/2.
• 6/5/16 - Wide Grip Benches: 160/2*, 167/1!; Chain Benches: 170/3, 177/1; Speed Chain Benches: 115/4, 120/2; Barbell Rows (medium grip): 95/3.
• 6/16/16 - Dead Stop Benches: 152/4, 160/2; Reverse Band Benches: 177/4, 185/2; Speed RB Benches: 120/3; Close Grip Barbell Rows: 90/3.
• 6/22/16 - Benches: 152/4, 160/2; Cambered Bar Benches: 135/4, 140/2; Clap Push-ups: 8, 8 reps; Barbell Rows (medium grip): 95/3.
• 6/29/16 - Dead Stop Benches: 155/4, 162/2; Reverse Band Benches: 182/4, 190/2; Speed RB Benches: 120/5^, 125/3^; Close Grip Barbell Rows: 95/3.
• 7/6/16 - Benches: 157/4, 165/2^; Cambered Bar Benches: 142/4, 150/2; Clap Push-ups: 9, 9 reps; Barbell Rows (medium grip):  100/3.
• 7/15/16 - Dead Stop Benches: 162/3!, 170/1!; Reverse Band Benches: 190/3!, 197/1!; Speed RB Benches: 125/4^, 130/2^; Close Grip Barbell Rows: 95/5, 100/3; Curl Bar Curls: 55/6.
• 7/21/16 - Benches: 165/3!, 175/1^; Cambered Bar Benches: 150/3, 157/1; Clap Push-ups: 11 reps; Barbell Rows (medium grip): 105/3^; Alternating DB Curls: 25s/8.
• 7/28/16 - Dead Stop Benches: 160/4!, 167/2!; Reverse Band Benches: 187/4!, 195/2!; Speed RB Benches: 125/5!, 130/3!; Close Grip Barbell Rows: 100/5, 105/3; Curl Bar Curls: 57/6.
• 8/4/16 - Benches: 162/2.2*, 170/2!; Cambered Bar Benches: 147/4, 155/2; Clap Push-ups: 11 reps; Barbell Rows (medium grip): 105/4!, 110/2!; Alternating DB Curls: 27.5s/6.
• 8/14/16 - Dead Stop Benches: 165/2*, 175/1!; Reverse Band Benches: 192/3!, 202/1!; Speed RB Benches: 130/4!, 135/2!; Close Grip Barbell Rows: 105/4, 110/2; Curl Bar Curls (not recorded).
• 8/21/16 - Benches: 167/2*, 177/1!; Cambered Bar Benches: 155/3, 162/1; Clap Push-ups: 12 reps; Barbell Rows (medium grip): 107/4!, 112/2!; Alternating DB Curls: 29s/6.
• 8/29/16 - Dead Stop Benches: 162/2^, 172/2!; Reverse Band Benches: 190/4!, 200/2!; Speed RB Benches: 130/5!, 135/3!; Close Grip Barbell Rows: 102/5, 107/3.
• 9/4/16 - Benches: 152/6!, 162/3!, 172/1.3.

2016-17 Training Plan

• 9/21/16 - Dead Stop Cambered Bar Benches: 130/4, 135/2; Rack Benches (Lockouts): 165/4, 172/2; Speed Benches: 90/5, 95/3; Close Grip Curl Bar Rows: 90/5, 95/3.
• 9/28/16 - Wide Grip Benches: 135/5, 140/3; Band Benches (#1, mini-bands): 90/5, 95/3; Speed Band Benches: 60/6, 65/4; Medium Grip Curl Bar Rows: 95/6, 100/4.
• 10/5/16 - Dead Stop Cambered Bar Benches: 130/5, 135/3; Rack Benches (Lockouts): 167/5, 175/3; Speed Benches:  90/6, 95/4; Close Grip Curl Bar Rows: 92/6, 97/4.
• 10/12/16 - Wide Grip Benches: 140/5, 147/3; Band Benches (#1, mini-bands): 95/4*, 100/3; Speed Band Benches: 60/6, 65/4; Medium Grip Curl Bar Rows: 100/6, 105/4 (not recorded).
• 10/19/16 - Dead Stop Cambered Bar Benches: 135/5, 142/3; Rack Benches (Lockouts): 172/5, 180/3; Speed Benches:  90/6, 95/4; Close Grip Curl Bar Rows: 95/6, 100/4.
• 10/26/16 - Wide Grip Benches: 147/4, 155/2; Band Benches (#1, mini-bands): 100/4, 107/2; Speed Band Benches: 65/5, 70/3; Medium Grip Curl Bar Rows: 110/3.
• 11/3/16 - Dead Stop Cambered Bar Benches: *137/4, *145/2; Rack Benches (Lockouts): 177/4, 185/2; Speed Benches: 100/5^, 105/3^; Close Grip Curl Bar Rows: 100/5, 105/3.
• 11/10/16 - Wide Grip Benches: 152/3*, 160/2^; Band Benches (#1, mini-bands): 105/4, 112/2; Speed Band Benches: 70/5, 75/3; Medium Grip Curl Bar Rows: 110/5!, 115/3!.
• 11/17/16 - Dead Stop Cambered Bar Benches: 145/3, 152/2*, 160/1; Rack Benches (Lockouts): 185/3^, 192/1^; Speed Benches: 105/4^, 110/2^; Close Grip Curl Bar Rows: 110/4, 115/2.
• 11/25/16 - Video 1, Video 2. Wide Grip Benches: 157/2*, 165/1; Band Benches (#1, mini-bands): 110/2*, 117/1; Speed Band Benches: 72/4, 77/2; Medium Grip Curl Bar Rows: 115/4!, 120/2!.
• 12/4/16 - 3 Count Pause Benches: 130/4, 137/2; Chain Benches: 145/4, 152/2; Speed Chain Benches: 100/4, 105/2; Wide Grip Curl Bar Rows: 95/4, 100/4*.
• 12/11/16 - Benches: 147/4, 155/2; Close Grip Benches: 135/4, 142/2; Speed Close Grip Benches: 75/4, 80/2; Dumbbell Underhand Rows: 60/4, 62/2.
• 12/18/16 - 3 Count Pause Benches: 140/4, 147/2; Chain Benches: 152/4, 160/2; Speed Chain Benches: 105/4, 110/2; Wide Grip Curl Bar Rows: 100/4, 105/2.

• 12/24/16 - Benches: 155/3*, 165/2; Close Grip Benches: 140/4, 147/2; Speed Close Grip Benches: 80/4, 85/2; Dumbbell Underhand Rows: 62/4, 66.5/2.

• 1/1/17 - 3 Count Pause Benches: 147/4^, 155/2^; Chain Benches: 155/3, 162/2; Speed Chain Benches: 110/4, 115/2; Wide Grip Curl Bar Rows: 105/3, 110/1.

• 1/9/17 - Video 1, Video 2. Benches: 152/4, 160/2; Close Grip Benches: 147/3, 155/1; Speed Benches: 85/4; Dumbbell Underhand Rows: 65/4.

• 1/18/17 - 3 Count Pause Benches: 152/3^, 160/1^; Benches: 140/6, 145/4; Speed Benches:  95/4; Wide Grip Curl Bar Rows: 100/5*, 105/3*.

• 1/25/17 - Benches: 155/3, 160/2; Close Grip Benches: 147/3*, 155/2; Speed Benches: 85/6, 90/4; Dumbbell Underhand Rows: 67/4.

• 2/1/17 - 3 Count Pause Benches: 150/3*, 155/2; Chain Benches: 155/4, 162/2; Speed Chain Benches: 105/6, 110/4; Wide Grip Curl Bar Rows: 97/6, 102/4.

• 2/8/17 - Benches: 152/4, 160/2; Close Grip Benches: 145/3*, 152/2; Speed Push-ups: 8 reps, 8 reps; Dumbbell Underhand Rows: 69/4.

• 2/16/17 - 3 Count Pause Benches: 152/4^, 160/1^; Chain Benches: 160/3, 170/1; Speed Chain Benches: 110/5, 115/3; Wide Grip Curl Bar Rows: 97/5, 102/4.

• 2/23/14 - Peaking: Benches: 155/4, 160/3, 165/2, 170/1; Close Grip Benches: Skipped; Speed Push-ups: 8 reps, 9 reps; Dumbbell Underhand Rows: 69/5!, 72/3!.

2017 Training Routine: Stage One

• 3/16/17 - Video 1, Video 2. Chain Benches (chains weigh 40 pounds): 147/4, 155/2; Wide Grip Benches: 137/4, 145/2; Speed Push-ups: 8 reps; Close Grip Super Curl Bar Rows: 85/5, 90/3.
• 3/23/17 - Dead Stop Cambered Bar Benches: 135/4, 140/2; Rack Benches: 167/4, 175/2; Speed Benches: 90/5, 95/3; Medium Grip Curl Bar Rows: 100/5, 105/3 (recorded separately).
• 3/29/17 - Benches: 147/4, 155/2; Band Benches: 92/4, 100/2; Speed Band Benches: 55/5, 60/3; Wide Grip Super Curl Bar Rows: 85/5.
• 4/5/17 - Dead Stop Cambered Bar Benches: 140/4, 147/2; Dumbbell Benches (alternate arms): 40s/3 (warmup), 47s/5, 50s/3; Speed Push-ups: 9 reps; Medium Grip Curl Bar Rows: 105/5, 110/3.
• 4/12/17 - Chain Benches (chains weigh 40 pounds): 162/2; 3-Count Pause Benches: 140/4, 145/2; Speed Benches: 95/5, 100/3; DB Underhand Two-Arm Rows: 50s/5, 52s/3.
• 4/19/17 - Benches: 150/4, 157/2; Band Benches: 97/4, 105/2; Speed Band Benches: 55/5, 57/3; Wide Grip Super Curl Bar Rows: 95/3, 100/3.
• 4/27/17 - Dead Stop Cambered Bar Benches: 145/4!, 152/2!; Dumbbell Benches (alternate arms): 50s/5, 52s/3; Speed Push-ups: 10, 10 reps; Medium Grip Curl Bar Rows: 110/5^, 115/3^.
• 5/4/17 - Chain Benches (chains weigh 40 pounds): 160/4, 167/2; 3-Count Pause Benches: 142/4, 150/2; Speed Benches: 95/5, 100/3; DB Underhand Two-Arm Rows: 52s/5, 55s/3.
• 5/11/17 -  Dumbbell Benches (alternate arms): 55s/5, 57s/3; Benches: 147/4, 155/2; Speed Push-ups: 11, 11 reps; Wide Grip Super Curl Bar Rows: 105/5, 110/3.
• 5/21/17 - Dead Stop Cambered Bar Benches: 150/3, 157/1; Band Benches: 102/3, 110/1; Speed Band Benches; 57/5, 60/3; Medium Grip Curl Bar Rows: 112/5!, 117/3!.
• 5/28/17 - Chain Benches (chains weigh 40 pounds): 165/3, 172/2!; 3-Count Pause Benches: 142/3!, 155/1!; Speed Benches: 100/5^, 105/3^; Close Grip Curl Bar Rows: 100/5, 105/3.
• 6/5/17 -  Dumbbell Benches (alternate arms): 57s/5, 60s/3; Benches: 152/4, 160/2; Speed Push-ups: 12 reps; Wide Grip Super Curl Bar Rows: 110/5, 115/3.

2017 Training Routine: Stage Two

• 6/12/17 - Cambered Bar Benches: 137/3, 145/1; Rack Benches: 160/4, 167/2; Speed Benches: 90/5, 95/3CG Curl Bar Rows: 100/5, 105/3.
• 6/19/17 - 3 Count Pause Benches: 142/4, 150/2; Chain Benches (chains weigh 40 pounds): 150/4, 157/2; Speed Chain Benches: 100/5, 105/3; WG Curl Bar Rows: 100/5, 105/3.
• 6/26/17 - Benches: 147/4, 155/2; Dumbbell Benches (arms together): 57s/5, 60s/3; Speed Push-ups: 10; MG Super Curl Bar Rows: 105/5.
• 7/3/17 - Cambered Bar Benches: 142/4, 150/2; Rack Benches: 167/4, 175/2; Speed Benches: 95/5, 100/3; CG Curl Bar Rows: 105/5^, 110/3^.
• 7/10/17 - 3 Count Pause Benches: 150/4!, 157/2!; Chain Benches (chains weigh 40 pounds): 157*/4, 165/2 (not recorded); Speed Chain Benches: 107*/5, 110/3; WG Curl Bar Rows: 105/5^, 110/3^.
• 7/19/17 - Benches: 147/4, 155/2; Dumbbell Benches (arms together): 60s/5, 62s/3; Speed Push-ups: 11; MG Super Curl Bar Rows: 105/5, 110/3.
• 7/26/17 - Cambered Bar Benches: 147/3*, 155/2^; Rack Benches: 172/3, 180/1; Speed Benches: 97/5, 102/3; CG Curl Bar Rows: 110/5!, 115/3!.
• 8/2/17 - 3 Count Pause Benches: 152/3^, 160/2!; Chain Benches (chains weigh 40 pounds): 162/3, 170/2^; Speed Chain Benches: 110/5, 115/3; WG Curl Bar Rows: 110/4^, 115/2^.
• 8/9/17 - Benches: 157/3, 165/1; Dumbbell Benches (arms together): 65s/4^, 67s/2!; MG Super Curl Bar Rows: 105/5, 110/3.
• 8/20/17 - Cambered Bar Benches: 147/2*, 160/1; Rack Benches: 170/2*, 177/1; CG Curl Bar Rows: 115/4!, 120/2!.
• 8/27/17 - 3 Count Pause Benches: 155/1+2*!, 162/1!; Chain Benches (chains weigh 40 pounds): *152/3, 165/2*; WG Curl Bar Rows: skipped.
• 9/2/17 - Benches: 152/4, 157/3, 162/2, 167/1.

2017-18 Training Plan

• 9/20/17 - MG Cambered Bar Benches: 125/4, 130/2; MG Cambered Reverse Band Benches (#2, monster-mini bands): 157/4, 165/2; WG Super Curl Bar Rows: 95/5, 100/3.
• 9/27/17 - 3 Count Pause Benches: 137/4, 145/2; Close Grip Benches: 145/2; DB Underhand One-Arm Rows: 52/5, 55/3.
• 10/4/17 - MG Dead Stop Cambered Bar Benches: 130/4, 137/2; MG 2-Count Chain Benches: 142/4, 150/2; CG Super Curl Bar Rows: 95/5, 100/3.
• 10/11/17 - Benches: 142/4, 150/2; Dumbbell Benches: 52s/5, 55s/3; MG Super Curl Bar Rows:  95/5, 100/3.
• 10/18/17 - Dumbbell Benches: 57s/5, 60s/3; MG Cambered Bar Benches: 130/4, 137/2; WG Super Curl Bar Rows: 97/5, 102/3.
• 10/25/17 - 3 Count Pause Benches: 150/2, 145/2; Reverse Band Benches (#2, monster-mini bands): 177*/3*, 175/3*; CG Super Curl Bar Rows: 100/5, 105/3.
• 11/1/17 - MG Cambered Bar Benches: 137/4, 145/2; MG Chain Benches: 152/4, 160/2; MG Super Curl Bar Rows: 100/5, 105/3.
• 11/8/17 - Benches: 147/4, 155/2; Close Grip Benches: 135/4, 142/2; DB Underhand One-Arm Rows: 60/5, 62/3.
• 11/16/17 - 3-Count MG Cambered Bar Benches: 125/4, 130/2; MG Chain Benches: 157/3, 165/1; CG Super Curl Bar Rows: 105/5, 110/3.
• 11/24/17 - 3 Count Pause Benches: 147/3, 155/1; Close Grip Benches: 140/3, 145/1; WG Super Curl Bar Rows: 100/4, 105/2.
• 11/30/17 - Dead Stop Cambered Bar Benches: 135/4, 142/2; 3-count Pause Chain Benches: 142/4, 150/2; MG Super Curl Bar Rows: 105/5^, 110/3^.
• 12/7/17 - Benches: 152/2*, 160/1; 3-Count Pause Close Grip Benches: 130/4, 135/2; DB Underhand One-Arm Rows: 60/5, 65/3.
• 12/17/17 - Dead Stop Cambered Bar Benches: 135/4, 142/2; 2-Count Pause Chain Benches: 162/4, 170/2; WG Super Curl Bar Rows: 100/5, 105/3.
• 12/24/17 - Close Grip Benches: 147/2; 3 Count Pause Benches: 140/2; CG Super Curl Bar Rows: 107/5, 112/3.
• 1/3/18 - Equipped Benches: Frantz shirt: 150/4; Crain shirt: 150/2*, 160/1, 160/2; 3 Count Pause Close Grip Benches: 120/4, 125/2; MG Curl Bar Rows: 100/5, 105/3.

Winter 2018 Off-Season

• 1/10/18 - Cambered Bar Benches: 120/4; Dumbbell Benches (alternate arms): 47.5s/4; Dumbbell One-Arm Rows (underhand): 62/4.
• 1/17/18 - Dumbbell Benches: 2-count Pause Band Benches (#1, Mini-bands): 75/5, 80/4; WG Super Curl Bar Rows: 85/6, 90/4.
• 1/24/18 - Cambered Bar Benches: 120/6, 125/4; Dumbbell Benches (alternate arms): 47.5s/6, 50s/4; Dumbbell One-Arm Rows (underhand): 62/6, 65/4.
• 1/31/18 - Dumbbell Benches: 55s/6, 57s/4; 2-count Pause Band Benches (#1, Mini-bands): 75/6, 80/4; WG Super Curl Bar Rows: 100/6, 95/4.
• 2/7/18 - Cambered Bar Benches:  125/6^, 130/3*; Dumbbell Benches (alternate arms): 50s/6, 52.5s/4; Dumbbell One-Arm Rows (underhand): 65/7*^, 67.5/5*^.
• 2/14/18 - Dumbbell Benches: 57s/6, 60s/4; 2-count Pause Band Benches (#1, Mini-bands): 77/5, 82/4; WG Super Curl Bar Rows: 102/6, 107/4.
• 2/22/18 - Cambered Bar Benches:  127/5, 132/3; Dumbbell Benches (alternate arms): 52.5s/6, 55s/4; Dumbbell One-Arm Rows (underhand): 70/4!.
• 3/1/18 - Dumbbell Benches: 60s/5^, 62s/3^; 2-count Pause Band Benches (#1, Mini-bands): 80/5, 87/3; WG Super Curl Bar Rows: 107/5!, 112/3!.
• 3/8/18 - Cambered Bar Benches:  130/4, 135/2; Dumbbell Benches (alternate arms): 56.5s/4, 59s/2; Dumbbell One-Arm Rows (underhand): 69/6!, 71.5/4!.

Spring 2018 Training

• 3/18/18 - Benches: 142/3, 150/1; Close Grip Benches: 125/5, 130/3; MG Curl Bar Rows: 100/5, 105/3.
• 3/25/18 - 3 Count Pause Benches: 137/3, 145/1; 2-count Pause RB Benches (#2, monster-minis): 157/5, 165/3; CG Super Curl Bar Rows: 100/5, 105/3.
• 3/31/18 - Benches: 145/3, 152/1; Close Grip Benches: 127/5, 132/3; MG Curl Bar Rows: 102/5, 107/3.
• 4/8/18 - 3 Count Pause Benches: 135/4, 137/3; 2-count Pause RB Benches (#2, monster-minis): 162/4, 167/3; CG Super Curl Bar Rows: 102/5, 105/4.
• 4/15/18 - Dead Stop Cambered Bar Benches: 132/3, 140/1; Rack Benches: 167/3, 175/2*; MG Super Curl Bar Rows: 105/4, 110/2 (not recorded).
• 4/25/18 - Benches: 142/3*, 150/2; Close Grip Benches: 132/4, 137/2; MG Super Curl Bar Rows: 105/5, 110/3.
• 5/2/18 - 3 Count Pause Benches: 137/3*, 145/2; 2-count Pause RB Benches (#2, monster-minis): 167/4, 175/2; CG Curl Bar Rows: 110/4, 115/2.
• 5/9/18 - Benches: 142/5, 145/3, 150/2; Triceps Pushdowns: 42/10; WG Super Curl Bar Rows: 110/3.
• 5/16/18 - Dead Stop Cambered Bar Benches: 132/4, 140/2; Rack Benches: 167/4, 177/1*; MG Super Curl Bar Rows: 107/4, 112/2.
• 5/23/18 - Benches: 152/2*, 157/1*; 3-Count Pause Close Grip Benches: 125/4, 130/3; WG Super Curl Bar Rows: 107/4, 113/3+.

Summer 2018 Tetra/ Trinity Training Plan

• 5/30/18 - 3-Count Pause Benches: 137/4, 145/2; CG Benches: 135/4, 142/2; WG SCB Rows: 110/5!/, 115/3! (not recorded).
• 6/6/18 - 3 Count Pause One Chain Benches: 150/3*, 155/2; Wide Grip Benches: 140/4, 145/2; Medium Grip Super Curl Bar Rows: 105/5, 110/3.
• 6/13/18 - Benches: 147/4, 155/2; 3-Count Pause Close Grip Benches: 127/4, 135/2; Close Grip Super Curl Bar Rows: 105/5, 110/3.
• 6/24/18 - 3-Count Pause Benches: 142/4, 150/2; CG Benches: 135/4, 142/2; WG SCB Rows: 112/4*!, 115/3^.
• 7/1/18 - 3 Count Pause One Chain Benches: 150/4, 157/2; Wide Grip Benches: 135/4, 142/2; Medium Grip Super Curl Bar Rows: 107/5, 112/3.
• 7/8/18 - Benches: 147/4*, 155/2*; 3-Count Pause Close Grip Benches: 135/4, 142/2; Close Grip Super Curl Bar Rows: 110/5^/, 115/3^.
• 7/16/18 - 3-Count Pause Benches: 147/3, 155/1; CG Benches: 147/3, 155/1; CG SCB Rows: 115/4^, 120/3!.
• 7/23/18 - Dead Stop Cambered Bar Benches: 145/1; Rack Benches: 165/5, 172/3, 180/1; Wide Grip Super Curl Bar Rows: 115/4!, 120/2!
• 7/30/18 - 3 Count Pause One Chain Benches: 155/3, 162/1; Wide Grip Benches: 142/3, 155/1; Medium Grip Super Curl Bar Rows: 110/4, 115/2.
• 8/6/18 - Benches: 157/2*, 165/1^; 3-Count Pause Close Grip Benches: 140/3, 147/1.
• 8/11/18 - Benches (Peaking Workout): 150/4, 155/3, 160/2, 165/1.

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