4-7-14 – Bench Press

Bench press, week 2 of my new cycle and that means that my sets for bench press will be for sets of 3 reps.  The weight today felt easy and my technique was good throughout my sets. I keep focusing on not flaring my elbows out when I’m pushing the weight up, but rather pushing it away from me and flaring on the lockout. Handling the weight today I felt strong, and I felt fast of the chest, which in another one of my focus points. My last set of 200 for 3 felt really good, and on the third rep I flared to early on the bottom which caused it to be the slowest rep of the two.

Bench Press
Warm Ups
2 x 10 - 45, 95
2 x 5 - 135
Working Sets
3 x 3 - 155, 175, 200
Dumbbell Side Raises
2 x 12 - 20
1 x 10 - 25
Rope Tricep Pushdowns
1 x 12 - 50
4 x 10 - 60
Tate Press 3 x 12 - 20
Bent Over Rows superset w/ Band Face Pulls 3 x 10
Hammer Curls
2 x 8 - 40
1 x 6 - 45
Abs
Rope Crunch 2 x 25 - 60
Rope Oblique Crunch 2 x 25 - 60
Ab Roller 2 x failure