3-21-14 – Bench: Foot Position & Leg Drive


So I woke up with a headache and couldn’t get rid of it. I’m the type of person that doesn’t like to take any kind of medication unless it’s completely necessary. Not even Advil or Tylenol. So instead of training this morning and making it worse, I waited until the afternoon and trained then. My headache still hadn’t completely gone away, although it was a little better. Today I tried a new foot position pictured below. Instead of my typical foot position stretching back and only on my toes, now I’m going to try benching with my legs/feet spread apart and feet flat on the ground to get better leg drive. There were a couple reps where I felt like the weight was heavier than it should be, but I don’t know if it’s due to the foot position or something else. For example, the atmosphere was a little different for me today. I trained in the afternoon, while there were a few members in the gym, when typically I train before or after business hours with just Mike. Lots more distractions than usual. Who knows, but I’m going to keep this new foot position because I felt a better leg drive from it.

Screen Shot 2014-03-21 at 8.25.05 PM

Warm Up Sets
2x5 45 lbs
1x5 50 lbs
1x3 55 lbs
Working Sets
1x5 60 lbs
1x5 65 lbs
1x5 70 lbs
1x5 75 lbs
1x5 80 lbs
3x10 barbell pushups
4x10 one-arm DB rows
3x12 seated DB cleans
4x10 inverted rows
3x12 tricep pushdowns
3x10 hammer curls