3-3-14 – Close Grip Bench Press w/ Chains

I have been on a chains kick lately. I love the feeling of the weight gradually getting heavier as I press it. I have been in the need of working my triceps so today was the day. During my working sets of my bench press the weight felt heavy in my hands. This made me more conscious of keeping my body as tight as possible to be able to press the weight successfully. The weight was surprisingly coming off my chest with good speed. I had a strong lock out on a lot of my sets. Before each set I was in a relaxed state of mind and focused on the task at hand. This puts me in a good position for success because I am able to conserve me energy until it counts, under the bar. I ended with 335 lbs and it felt great. I felt the bar travel back towards my head but I was able to stay in control and lock it out.

After my down set of 285 lbs for 5 reps I hit some accessories. Tricep work was the goal for today so I did another close grip movement with my incline bench press. I continued with working on muscles that would make my weaknesses strong(er). It was a pretty good session today. What a great way to start off the week!


Close Grip Bench Press w/ 40 lbs of Chains
Warm Ups
2 x 10 - 45
3 x 5 - 135, 135, 175
235 x 3
255 x 2
Working Sets
6 x 1 - 275, 290, 300, 315, 325, 335
Down Set
285 x 5
Close Grip Incline Bench Press 3 x 10 - 185
Pendlay Rows 4 x 10 - 135
Tricep Pushdowns w/ band 4 x 20 - orange band
Curls w/ Battle Rope and Kettle Bell 4 x 10 - 50