Danger Will Robinson Danger!!! August 10 bench….

Danger Will Robinson Danger!!! August 10 bench….

Aug 13, 2014

If I had the robot from the 60’s TV show “Lost in Space” this is what he would be saying and best summed up the workout. It was downright awful. If I had to find a silver lining it would be I didn’t flat out miss any of the attempts or sets. The weight felt heavy and moved sloppy. When you are competing at a national world level I EXPECT to perform like that competitior and this was not to that standard. In a way I am happy it happened now and not next workout where it is my opener workout or God forbid at the meet. Sometimes this is a good thing when you have a compilation of good meets and workouts it is not a surprise to MAYBE overlook the task at hand and just assume you will nail it because that is what you have been doing up to this point. I feel I am planted in my outlook and I don’t believe I have become outlandish or expectant where I assume just being successful all the time.

I said last week the next 2 bench workouts are about technique and that sure went to hell on the full rep set but when shit is heavy the form goes to hell.

I always speak of overtraining/volume and either I gave too much gas in the last 2 workouts or being on call for 2 straight weeks where losing 1 ½ hr sleep a night(6-8 hrs a week) has caught up to me. Well after this workout I condensed my 2 upper body workouts on August 10 and basically did no shoulder work and cut down arm work. I did end with a rep out set on the close grips but I stopped with my in the tank. I don’t lock the out in the beginning because I want the constant tension on the tris. To me this is like holding a lockout for a 10 count but just a MUCH lighter weight with the tension. I am also training the squat and dead heavy because of the meet I have a month later which also has to be factored into recovery.

Off to the workout or here is the vid (this is worse than a grainy b horror flick).




August 10 shoulders/back/arms



machine pullovers

115 8 reps 2 sets

185,235,275 5 reps each

Lat pull downs

210 5 reps

245 5 reps

Reverse pec dec

90 5 reps 2 sets

Reverse pec dec shld assist

105,105,120,135 5 reps each

Preacher curls

30,40,55 5 reps each set

130 5 reps

155 4 reps

Rack presses 4-5” above chest

315,375 2 reps narrow

420 2 reps

455 1 rep

480 miss wide grip

Close grip bench

225,295,340 3 reps each set

370 2 reps

385 5 reps with Large RAM

225 24 reps pausing last reps




August 6 chest


335 3 reps raw

385 1 rep raw 2 board

425 1 rep to a 2 board raw( I like to feel the weight raw before going into a shirt)

515 2 reps to a 3 board(shirt)

535 1 rep “         2 board

555 1 reps 1 board

570 1 rep full ugly

Switch shirts

545 1 rep 2 board

560 1 rep 1 board

375 1 rep raw

405 2 rep raw(miss)

335 5 reps

After what happened with the shirt I knew next week I would not be doing heavy raw reps except with the RAM that is the reason for the extra sets at the end.


Well I have taken the foot off the pedal slightly and hopefully my next article I am not being Ultra Man with a rapidly blinking light.


Till next time….

Focus First.

Thanks to IronAuthority, The GYM and Tan Line, Titan Support Systems, ATP Extreme, and RockTape



I want to thank Titan Support. The gear is flat out the best and if you fail it is your fault not the gear.

Till next time.


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