11-11-13 – Bench Press

Today was an early training session. With a lot of work being piled on it was important to make the most of my time. My body felt good to go this morning. Warming up and foam rolling made it easier to get in my arch.

My working sets felt a little heavier than they should have. I was focusing on pulling the bar apart when I was benching. This allowed my engage my lats more in the lift, making it easier to control and press. This helped out a lot. I stayed steady and the weight moved up in a controlled manner. The speed just wasn’t there today. I guess I was just focusing on the form more than the force on the bar.

Accessories went well. I love doing incline bench press so I kept it in my training cycle. One exercise I also kept in this training cycle are band assisted pull-ups, which I hate! I need to improve on these so why not practice them? They are coming a lot well but I still dread doing them. You have to do what you suck at doing to get better. Overall good session.

Bench Press
Warm Ups
Bar 2 x 8
x 5 - 155
x 5 - 175
x 3 - 195
Working Sets
5 x 5 - 210, 230, 250, 270, 290
Incline Bench Press
3 x 8 - 215, 235, 250
Facepulls 3 x 15 - orange band
DB Side Raise 3 x 12 - 25
Band Assisted Pull-ups 3 x 10 - grey band
DB Extentions 3 x 12 - 35
Hammer Curls 3 x 12 - 30