4-7-14 – Bench Press
Posted in Ozzy Capetillo Training Log
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 |