June 1 last camber bench and not a great one……

June 1 last camber bench and not a great one……

Jun 11, 2014

Ok it has been a busy couple of weeks with one son graduating high school and the other son with never ending baseball (yes I hate baseball). So I am behind on my log BUT I have not missed any workouts.

I have three more bench workouts after this week before I start my contest cycle (for bench nationals in August) where MORE rest is installed into the regimen!! Thank God. This is last week where I do camber first and well its timing couldn’t be better. I did not have a great camber workout this week which I believe is due to the workload on the front delts which changes after this week. 320, my last set, was awful. I DO NOT believe you try low reps on a movement that greatly exaggerates the range of motion. My intent was 4 but like I said if I don’t get a set of 4 it is by accident not by structure.

One thing I try to do is up every set by 5-10 lbs. from the previous week OR add 1 rep to an unchanged set.

Next week I still incorporate the camber bar but as a secondary movement and I am curious how regular bar benches goes next week.

Anyways off to the workouts.

The video will display camber presses.


June 1 chest

Bench camber

155,205, 255 8 reps each

290 6 reps

320 3 reps

Floor press

235, 265,295 5 reps


205 8 reps

265 5 reps


Stamina again little better but shoulders can feel being overworked. So I just stop to avoid injury shoulders or possibly.


June 3 shoulders and back


I do EVERY workout reverse pec deck and r.p.d. shoulder assistance. They are 2 different movements. R.p.d. is when a person holds a dumbbell, keeps their elbow stationary and moves their forearm from front of them to their side(parallel to the ground) I do the same at the pec deck. This takes the downward stress off the shoulder and just focuses on the lateral movement.

Reverse pec dec

95,125,140 8 reps each set

Reverse pec dec facing forward for rotator strengthening

60×2,80 8 reps

95 6 reps

Pullup machine

190 8 reps

205,235 6 reps

Lat pull

195 6 reps

225,230 6 reps each

No shrugs this week lower back hurting from night before deads and legs.

Seated military press

160.180 8 reps

200 4 reps

225 4 reps

Totally shot was expecting 2 more reps on the last set of presses.

June 5 arms

Preacher curls

35,45 8 reps

55 6 reps

64 4 reps


Stand dumbbell curls

50 6 reps

60 5 reps

70 4 reps

Tri pushdowns

90 8 reps

105 6 reps

120 5 reps


105 8 reps 2 sets

125 6 reps

150 4 reps


Supplements are glucosamine, fish oil, turmeric, and caffeine. That’s it and numbers lagging slightly but with the focus I have put on the front delts which I haven’t isolated as much as this offseason I will take it. Next week back to normal benching…..

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.

Focus First.


Print Friendly, PDF & Email
Please follow and like us:

© 2012-2017 IronAuthority All Rights Reserved

Enjoy this blog? Please spread the word :)

Follow by Email