3-26-14 – Close Grip & Arms
Back to flat bench close grip bench and still trying to focus on keeping my elbows straight and not flare out. Today I had a great session of close grip, I felt that I was explosive and that I kept my elbows straight until my last set in which I was getting fatigued. I stayed at 175 for 3×3 pausing on every rep, especially on the last rep. My last set was 185 for 3 and then doing a slow negative on the 4th rep. One movement that has helped me keep my elbows in is skull crushers superset with 10 reps of whatever weight I have on the EZ bar. This has helped me focus on keeping my elbows close and straight, while also getting some volume training in as well. Special Thanks to Mark Rose for the help on the last set of 185, and especially on the negative, and another thanks for the handoffs to Evan Davis.
| Close Grip Bench Press |
| Warm Ups 3 x 10 - 45, 45, 95 2 x 6 - 135, 155 |
| Working Sets 3 x 3 - 175 185 x 3 (+1 negative rep) |
| Tricep Pushdowns (dropset) 100 x 10 90 x 12 80 x 15 |
| Skull Crushers/Ten Presses 3 x 10 - 60 1 x 15 - 50 |
| Barbell Curls x 28 - 60 (7 regular reps, 7 :03 second count on negative, 7 half reps up, 7 half reps down) |
| Reverse Grip Curls 2 x 10 - 50 |
| Abs Oblique Twists x 3 - 15, 10, 5 w/ 20 lbs Rope Seated Cable Crunch Crunch & Oblique Crunch 3 x 15 |