3-19-14 – Bench Press Progress

Benching today went good. Going through my warm ups the weight felt very good and I concentrated on my form a lot. When I went into my working sets I felt very pumped and the weight felt light. These past weeks I have somehow grown away from pausing the weight on my chest and I think I will revisit that in my next cycle. My first working set was 155×5 and my form stayed solid all the way through. My next set of 175×3 felt difficult on my first rep but I concentrated on pushing my heels towards the ground which helped tremendously. My last working set was a AMAP (as many as possible) at 195, I wanted 5 reps to match what I did in the previous cycle and ended up with 4 which I am very happy with. The first three reps felt very solid but my 4th rep was a long grinder and I decided to leave it at 4. Over all I am pleased with my progress and the way my training sessions have been going.

Bench Press
Warm Ups
2 x 10 - 45
3 x 5 - 80, 105, 125
Working Sets
155 x 5
175 x 3
195 x 4 (as many as possible)
Push Ups w/ hands on barbell x 100 reps least amount of sets as possible - x 65, x 36
Pendlay Rows 4 x 10 - 120
Standing Dumbbell Overhead Press 3 x 12 - 30
Band Spreads 4 x 25
Dumbbell Tricep Extensions 3 x 10 - 20
Reverse Barbell Curls/Hammer Curls 3 x 10/10 - 50/30