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RWFit.com Workout: Monday 6/4/12

Posted by eric on June 4, 2012

Back nearly 18 years ago, when I was 25, I was probably the strongest I've ever been. I could pretty easily bench 315, and would decline 365. Since then, a lot has happened.

I got married. Bought a house. Had kids. Traveled for work more.

Somewhere in the last 18 years, I've lost my bench press mojo. Of course, I've gained a lot too (not weight, thankfully). I'm more fit from a cardio standpoint, more well-rounded from a social standpoint, and happier overall from a family standpoint. I've branched out into more CrossFit-esque workouts, incorporating lower weights with more reps and things like running, rowing, and plyo.

That being said, sometimes you just want to get back to the basics and try and push some real iron around. That was my day today.

Round 1: Do 3 Sets

  • Barbell Bench Press
    - 135 x 8
    - 185 * 6
    - 205 *3
  • Independent Cable Lat Pulldown
    - 100 * 8
    - 120 * 8
    - 120 * 8

 Round 2: Do 3 Sets

  • Incline Barbell Bench Press
    - 135 * 8
    - 155 * 6
    - 135 * 7
  • Dumbbell Back Flies
    - 20 * 8
    - 25 * 8
    - 25 * 8 

Round 3: Do 3 Sets

  • Decline Barbell Bench Press
    - 135 * 8
    - 185 * 6
    - 205 * 4
  • Independent Cable Rows
    - 100 * 8
    - 120 * 8
    - 120 * 8

 Round 4: Do 3 Sets

  • Dumbbell Chest Flies
    - 3 sets of 40 * 8
  • Back Extensions
    - 3 sets of 15 

Result:

Wow, it had been awhile - several months, probably - since I'd done bench presses. It was nice to do them again, but a little humbling to struggle as I did. With being on the road as often as I am, I've tended to stay away from those types of exercises that I can't do in a hotel.

So, what I want to start doing is incorporating more of this into my workouts. Not because I want to say I can bench "X" pounds as much as it's good to do some of these more "old school" workouts to get the stretch in my chest and remind me a little bit as to why I got into weightlifting in the first place.

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