3-31-14 – No Flare Bench Press

Today was the first new week of benching with new numbers and some new training accessories. Everything felt light and everything felt fast. Usually bench days are tougher for me than other days, but today felt really good. As far as my elbows flaring out, I felt I did a good job on keeping them in until the lock out. I stayed tight, and had leg drive throughout the entire movement on all my sets. Though on my last set of 190 for 5, the hand off count was a little off, but I powered through and managed to stay tight the whole time. Something that has helped me with my bench press is working on triceps. I use the Dave Tate press, seated. This allows me to get more range of motion and also work on my stability. One new movement that I have added to my new cycle is band face pulls. These are great for working on keeping your shoulder blades and back tight.

Bench Press
Warm Ups
3 x 10 - 45, 45, 95
2 x 5 - 135
Working Sets
3 x 5 - 160, 170, 190
Rear Delt Raises 3 x 10 - 20
Tricep Pushdowns
50 x 15
2 x 10 - 70
60 x 12
Reverse Grip Bent Over Rows superset w/ Band Spreads 3 x 7/10 - 135/red bands
Hanging Abs superset w/ Ab Roller x 2 to failure