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Started By
Message
1
Posted on 2/3/25 at 8:07 am to jose
I'll be following this thread in spirit while doing PPSA Benchamin Franklin 2. I love it so far, over halfway done.
Posted on 2/3/25 at 8:26 am to mylsuhat
How long did the workout take you?
Posted on 2/3/25 at 8:26 am to jose
45 minutes
I only did 2-3 warmup sets on Bench
90-120 second rest
8 sets of closegrip bench
I only did 2-3 warmup sets on Bench
90-120 second rest
8 sets of closegrip bench
This post was edited on 2/3/25 at 8:28 am
Posted on 2/3/25 at 9:00 am to jose
Day 1 down.
Took me 1:25, but it could've been much shorter.
I warmed up with stretching, 3x20 empty bar bench, and 3x10 pushdowns. Then before the 5x5, I added 8@42%, 5@60%, 2x3@68%. For the narrow grip, I went with 8@42%, 5@51%, 3@60%, then 1@69%, 82%, 91%, 95%, 97%. The 97 wasn't super clean so I stopped there. For the push-ups, I used the lowest 3 settings on the Smith machine. Those push-ups were a lot tougher than I anticipated; especially reps 16-20. I watched the IG reels yesterday and Bill was talking about how much those activate the upper back over other tricep focused exercises.
I also threw in 5x10 goblet squats to make sure I get a little legs each day.
Took me 1:25, but it could've been much shorter.
I warmed up with stretching, 3x20 empty bar bench, and 3x10 pushdowns. Then before the 5x5, I added 8@42%, 5@60%, 2x3@68%. For the narrow grip, I went with 8@42%, 5@51%, 3@60%, then 1@69%, 82%, 91%, 95%, 97%. The 97 wasn't super clean so I stopped there. For the push-ups, I used the lowest 3 settings on the Smith machine. Those push-ups were a lot tougher than I anticipated; especially reps 16-20. I watched the IG reels yesterday and Bill was talking about how much those activate the upper back over other tricep focused exercises.
I also threw in 5x10 goblet squats to make sure I get a little legs each day.
Posted on 2/3/25 at 9:11 am to Tiger_n_Texas
quote:I need to do something similar
I also threw in 5x10 goblet squats to make sure I get a little legs each day.
Posted on 2/3/25 at 9:50 am to Tiger_n_Texas
quote:
For the push-ups, I used the lowest 3 settings on the Smith machine.
Great idea. That's what I'll do too.
Posted on 2/3/25 at 12:00 pm to jose
Tomorrow says BB Cubans. Is that a Cuban press?
Posted on 2/3/25 at 12:14 pm to Maytheporkbewithyou
quote:
Is that a Cuban press?
Yes. LINK I'm going to try them with the EZ curl bars.
For the Back Attack, I was thinking subbing Good Mornings. However, after watching one of Sorinex's videos and reading the comments, I'm sticking with the recommended SLDL. Several people were saying just sub Good Morning and whomever controls the Benchuary account (assuming it's Bill) pointed out that Good Mornings are actually the opposite weight curve from the Back Attack. Pushing thru the glutes while doing a SLDL are probably the closest mimic to the Back Attack.
Posted on 2/3/25 at 12:17 pm to Tiger_n_Texas
Day 1 done
Day 1 taught me I have neglected by bench these past few months, oh well we are where we are
Got 205 on close grip, ain’t mad at it. As previously with Squatober & Deadcember I’ve never truly tried to max out my bench or at least at this stage in life. Using training max I used for all Pen & Paper plans I did in ‘24
Cheers fellas
Day 1 taught me I have neglected by bench these past few months, oh well we are where we are
Got 205 on close grip, ain’t mad at it. As previously with Squatober & Deadcember I’ve never truly tried to max out my bench or at least at this stage in life. Using training max I used for all Pen & Paper plans I did in ‘24
Cheers fellas
Posted on 2/3/25 at 12:35 pm to b_w
Day 2 done.
Those tricep pushups were a doozy. 16-20 I was struggling. I am going to feel this one in my back just he says.
Those tricep pushups were a doozy. 16-20 I was struggling. I am going to feel this one in my back just he says.
Posted on 2/3/25 at 1:41 pm to b_w
That took longer than it looks on paper. Right at 80 minutes with 3 sets of leg curls at the end.
Same but on Smith machine. Still happy with that.
I’ve never benched 225 and that’s my goal for PR party.
quote:
Got 205 on close grip
Same but on Smith machine. Still happy with that.
I’ve never benched 225 and that’s my goal for PR party.
Posted on 2/3/25 at 1:45 pm to jose
Can someone post day 2 when they get a chance? I would appreciate it! Thanks!
Posted on 2/3/25 at 2:19 pm to SaintTiger80
Ask and you shall receive sir!
Posted on 2/3/25 at 2:34 pm to jose
You da man!
Posted on 2/3/25 at 3:14 pm to Tiger_n_Texas
quote:
For the Back Attack,
I had to google this, looks like an overbuilt back extension machine Sorinex makes.... Will be with you on the SLDL's, garage gym no machines just the basics
Posted on 2/3/25 at 4:12 pm to b_w
quote:
I had to google this, looks like an overbuilt back extension machine Sorinex makes.... Will be with you on the SLDL's, garage gym no machines just the basics
Same. I'll be doing SLDLs.
I doubt many people have a back attack machine.
Posted on 2/3/25 at 4:27 pm to jose
quote:
I doubt many people have a back attack machine
It can be yours for $5k, lol
I do miss the back extension machine I used when I went to the Y though
Posted on 2/3/25 at 6:15 pm to b_w
quote:
back extension machine
It's been so long since I've used any machine at the gym. Forgot we even had one of these. What do yall think is more effective in replicating the Back Attack; SLDL or Back Extension?
Posted on 2/3/25 at 6:48 pm to b_w
Finally get to use my back attack machine.
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