4-14-14 – Learning Under the Bar

Throughout my time lifting weights, I’ve learned that there are certain things that just are not necessary when it comes to training. For the longest time I had been stagnant in my all of my lifts, they stayed at around the same weight and my form was definitely not the best. I’ve been fortunate to learn from some of the most knowledgeable people at HPF on how to train and also technique. I have learned how to train the muscles that are included in all my lifts, and how to increase my lifts significantly with this type of training. Today’s bench session of as many as possible went exactly how I thought it would go. My first set was 165 for 5 which felt light, then came 185 for 3 which also was not a problem for me. Lastly came 210 for AMAP which was pretty heavy but I was able to get it for 3. I stopped at 3 because my technique was getting sloppy and I didn’t want to possibly injure my shoulders.

Bench Press
Warm Ups
45 x 10
2 x 5 - 95, 135
Work Sets
165 x 5
185 x 3
210 x 3 (as many as possible)
Rear Delt Raises 3 x 12 - 20
Tricep Pushdowns w/ Grenades 4 x 10 - 50
Tate Press 3 x 10 - 25
Hammer Curls 2 x 10
*Super Set*
Band Face Pulls 3 x 12
Barbell Rows 3 x 7 - 150
Ab Roller 2 x failure
Cable Crunches 2 x 20
Oblique Cable Crunches 2 x 15
Reverse Hypers 2 x 10 - body weight