12-2-14 – Max Effort Close Grip Bench Press

Today was Day 2 to getting my training back together. I am a little sore from my session but not as much as I thought. I wanted to work my triceps a little more today so heavy close grip bench press was the perfect solution! From my warm ups to my last heavy set, every rep felt great! I focused on keeping my upper back as tight as possible and keep my heels driven into the ground. This gave me a solid foundation to push from. I didn’t take a hand off on any of my sets because I feel that this helps condition my shoulders even more. I probably should have taken a hand off on my last set, but I survived. I did all of my accessories in a circuit for the “cardio” aspect. Great session today! Coming back slowly but surely!


Max Effort, Upper Body
Close Grip Bench Press
Warm Ups
bar 2 x 8
135 x 5
185 x 5
215 x 3
245 x 3
Working Sets
275 x 1
295 x 1
315 x 1
325 x 1
335 x 1
345 x 1
Down Set
275 x 8
Chest Supported Rows
4 x 10 - 50
Dumbbell Side Raises
3 x 15 - 20
Standing V Bar Lat Pulldowns
5 x 10 - 110
Tate Press
3 x 12 - 30
Hammer Curls
3 x 12 - 30