Bench workout sets of 5 Universal Nutrition Athlete Ben Rice 1 31 11.mp4
Today is my intermediatee week that is basically a high volume reload to get ready for my next 3 weeks of going heavy. Todays sets were the same as usual except the rep range was 5.... If you know me at all you know that 3 reps to 5 reps is an absolute world of difference for my strength I am definitely not big into rep sets which is why I think taking this week in between 3/2/1 cycles is good for me. so without further adue. Bench 45x5 135x5 225x5 275x5 315x4 (should have had an easy 5 but I got a super jacked up liftoff from a spotter who was WAAAAAYY too excited and he pulled me out of my groove, then I barely missed the 5th rep) 295x5x4 (smoke show, only had 1 rep that I didn't think was up to par and it was like rep 2 of set 3 so whatever) Band bench + doubled mini bands 205x5x6 Flat bench Pause rep burnout 225x11 Xtreme Rings Bulgarian Dips BWx11x3 Skin the cats BWx3x3 DB high Incline 70x10,8,7 Leaning lateral raises 40x10(PR) 40x9 35x10 Flat bench eccentric hold 315x20 seconds at the bottom Called it good there. If you've been following my log you'll notice that todays bench sets for 5 were basically the same weight that I did for my 3s week 4 weeks ago, and if you watch the video you'll probably say that the reps have gotten cleaner along the way. I definitely see this as a good sign that my bench strength is on the rise and I'm really excited to see where I can push it before this meet. Next week I'm back to the triples and everything will basically be the same ...
Bench Press 345 x 3 x 4 sets at 225 lbs
I'm pretty happy with today's workout. My original plan was to try 325 x 6 x 4 sets but decided that was too much volume. My next plan was to try 345 x 2 x 4 sets (got the idea from RB) but I thought I needed more of a challenge...so I went for 3 reps on each set and nailed it!
Video Rating: 5 / 5
Question by Isaac G. Bounds: Are there good arm workouts with just a 110 pound weight set with no bench?
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