4-21-14 – A Work In Progress
New cycle begins today and I was feeling pretty good going in to bench. Today was not a heavy day of course every set was for sets of 5 reps. My numbers were just right and the weight did not faze me at all. What I did notice was that I was not staying tight on my left side, and that was because I was not controlling the weight on the way down. It is noticeable on my first set of 145. On my second set I corrected the problem and paused on the last rep, always makes me feel confident that I can hold the weight at the bottom and explode right up. On my last set, the one rep that my elbows flared out on was the fourth rep. I let the weight drop to my chest as I was bringing it down causing my elbows to flare out. I corrected it on the last rep, and my elbows did not fare out. All in all this is still a work in progress.
| Bench Press |
| Warm Ups 4 x 5 - 45, 45, 95, 135 |
| Working Sets 3 x 5 - 145, 165, 190 |
| Reverse Hyper Dips x 6, x 7, x 8 |
| TRX Skull Crushers 4 x 10 |
| Red Band & Grenades Push Downs 2 x 10 - standing 2 x 10 - on an angle x 1 superset of both |
| Dumbbell Curls x 12 - 15 3 x 6 - 35, 40, 45 x 30 - failure |
| Reverse Curls 3 x 10 - 55, 65, 75 (superset last set w/ hammer curls to failure, 30lbs) |
| Shoulder Raises w/ plate 2 x 10 1 x failure |