3-11-14 – Bench Press & Push-ups

Bench day today was stalled for a little bit due to the fact that Jesse and I had to finish our squat accessories from the day before. However, as soon as squat day was officially over, we immediately dove straight into bench day. Just as any other day, the warm ups and first few working sets felt very easy. For once, my final working set of 135 x 3 was exceptionally easy. My left arm actually felt like 100%, the lift was easy, level, and form was great. This gave me a lot of confidence moving forward into what would be the most weight I’ve ever done for reps on bench the following week. After bench, Jesse and I moved into one of my most loved accessories Mike has ever given me. That would be 100 reps of barbell pushups in the least sets possible. Previously, I finished the 100 reps in five sets (30, 10, 20, 20, and 20). This week, I finished the 100 reps in just 3 sets (41, 40, and 20). The pump that I feel in my chest and all throughout my arms is exponential. Next, we moved forward into standing DB shoulder press where I increased the weight from 25 lbs. DBs to 30 lbs. DBs. Later, we had to do 3 sets of 10 of tricep extensions. This accessory is where I really feel my left arm fall into fatigue and give up on me so I only used 15 lb. DBs.

Bench Press
Warm Ups
2 x 10 - 45
3 x 5 - 60, 75, 90
Working Sets
3 x 3 - 105, 120, 135
Pushups x 100 reps in least amount of sets as possible - 41, 40, 20
Pendlay Rows 4 x 10 - 115
Standing Overhead Press, palms in 3 x 12 - 25, 30, 30
Band Spread 4 x 25
Tricep Extensions 3 x 10 - 15
*Superset* Reverse Barbell Curls/Hammer Curls 3 x 10/10 - 50/25, 25, 20