10-2-14 – Max Effort Bench Press

Prepared and excited to finally do my max effort squats with reverse band, I hurried to the gym without even making protein or grabbing a drink. Stretched out just as I usually do, being especially careful to my pulled or strained hip, stretching it much more than the rest of me. Beginning with only the bar, I hadn’t felt any pain and felt this as I sign that I was finally ready to go with these things, but as I moved forward through my warm ups, by the time I reached only 200 pounds, I was forced to stop by the same sharp pain through my hip as I fired out of the hole. After talking to big Eric Lewis, I decided to just break it down. Luckily enough, I wasn’t sore from just a few days prior completing my dynamic upper body day. So, without even needing to move the bands, I broke down the weight, slid a bench in, and began with my max effort reverse band bench press. Now, the last time I did this particular exercise, I was to say the very least “on a role” and fired my way up for a pretty difficult grinder at 235. Today, the weight felt very similar to that day, but something felt a bit off about my set up on each set. At 200, I decided to make smaller jumps in sets following with 205 than finishing with a grinding 210. Slightly disappointed, I moved into my down set at 85%, or 180, and finished it for an easy 5 reps. Thus leading into my accessories that although I dragged with them after being disappointed by squats and bench, still grinded through and finished.

Max Effort Reverse Band Bench Press
Warm Ups
100 x 5
120 x 5
140 x 3
160 x 3
Working Sets
180 x 1
195 x 1
205 x 1
210 x 1
Down Set
180 x 5
Meadows Rows
4 x 10 - 65
Dumbbell Side Raises
3 x 15 - 20
Standing Lat Pulldowns w/ V-bar
5 x 10 - 90, 100, 110, 100, 100
Two Board Close Grip Bench Press
3 x 8 - 120
Barbell Curls
3 x 10 - 65
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