My Road to a 4x Bodyweight Deadlift: Episode 12

by Jordan Syatt October 13, 2014

My Training Log

Week 3, Day 4: Bench Press Workout

Not a bad day, overall, but definitely not my best.

The last day of this initial 3-week phase, I was mostly just going through the motions after the main Bench Press movement.

Hit an all-time Bench Press repetition PR, though, so very happy on the day.

1) Bench Press: 4 x 6 @ 200

An all-time PR, this is my first time hitting 200lbs for 6 so, all in all, it was a good day.

Granted, it felt harder than I wanted it to (especially the last 2 reps) but I gotta pick my battles.

A PR is a PR.

Period.

2) Dumbbell Bench Press: 4 x 10 @ 65lbs

I went up in weight from last week and it felt surprisingly easy. 

I was taking pretty long rest periods fraternizing with lifters of the opposite sex preparing myself for the next set, though, so that very well could have had something to do with it.

3) Chest Supported Row: 4 x 10 @ 100lbs

Felt good.

Otherwise this is self explanatory.

No commentary needed.

4a) Dumbbell Row: 3 x 12/arm @ 75lbs

The technique nazi in me hates my form on these but I know I’m being a nit-picky ass hole.

Overall these felt great.

Well…I guess “great” is a relative term.

4b) Seated Dumbbell Shoulder Press: 3 x 12 @ 40lbs

Did some drop sets with these later on because my triceps were burned out but really wanted to blow my shoulders up.

Otherwise nothing special to note.

That’s a Wrap!

Start to finish, warm-up included, this workout took a little over 75-min. 

Being the last workout of this initial 3-week phase, I was very excited to get through it and couldn’t be more amped to start the next phase.

Lot’s of good stuff prepared for the next 3-weeks so stay tuned.

-J






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