4-7-14 – Max Effort Close Grip PR

Today was an early session because we were getting new lights installed at HPF. There’s nothing like a heavy bench session early in the morning to get your week started. I made sure I warmed up and foam rolled really well because I was still a little tight from yesterday’s max effort squat session. After loosening up I was ready to bench. The grip that I use for my close grip set up has my index fingers on the smooth part of the bar. All of my warm ups felt great. I knew it was going to be a great session from the way I was feeling. I was focusing on squeezing my hands as tight as I could to help keep my wrists straight, and pushing my heals down as hard as I could throughout my entire set. This helped me stay tight and push the bar with the a lot of power. With every heavy set I felt more confident. I decided to go for past my previous PR, 365 , and shoot for 375. My body position was solid, and the weight felt lighter than usual. I was able to get the weight off my chest and lock it out. It came up a lot easier than I expected! I decided to shut it down from there since I already hit a PR. No need to get greedy. I did a down set of 300 for a set of 8 and continued with the necessary accessories to get strong(er).


Close Grip Bench Press
Warm Ups
2 x 10 - 45
2 x 5 - 135
3 x 3 - 185, 225, 265
285 x 2
Working Sets
5 x 1 - 305, 325, 345, 365, 375
Down Set
300 x 8
Tate Press 4 x 10 - 35
Chest Supported Rows 4 x 10 - 50
Band Spreads 4 x 25
Dumbbell Overhead Press 3 x 15 - 50
Hammer Curls 3 x 10 - 35