4-28-14 – Improving by Sticking with the Basics

Bench training this morning felt great and strong. My elbows stayed in and my last set which was 205 for 3 felt easy. My speed on the way down felt faster than my first two sets, and also my speed coming up felt faster too. I stayed tight and those 3 reps came up fast and strong. My training has been very simple and I stick with what has been working for me. One thing that I have taken out of my bench training is other press movements such as DB flat bench and incline. I feel that when I was doing them on my bench day it only made my shoulders sore and also I wasn’t getting any stronger from them. I will do some DB bench work on my 4th week of my training cycle just to get my volume work in. Lastly, from a technical aspect of training, I try to stay as tight as possible, and drive back using my heels to get the weight up, while also keeping my elbows in.

Bench Press
Warm Ups
4 x 5 - 45, 45, 95, 135
Working Sets
3 x 3 - 165, 185, 205
Dumbbell Side Raises
3 x 10 - 25
Tate Press
2 x 10 - 25
1 x 8 - 30
Tricep Pushdowns
1 x 12 - 80
4 x 8 - 90
*Superset*
Back Rows 3 x 10 - 135
Band Facepulls 3 x 10
Abs
Rope Crunch 2 x 15
Ab Wheel 1 x 20