4-9-14 – Building a Strong Bench
Posted in Ozzy Capetillo Training Log
One more day closer to a stronger and more powerful bench. Today I chose to do incline close grip press with the easy curl bar which I haven’t done for a while. I chose to use the easy curl bar because I wanted to switch it up from always using the regular bar. When I do incline bench press I put the one board in the middle of the 2nd incline level so that I’m not too nor low. I stayed at 165 for 4×3 and pausing on every rep. The weigh wasn’t to challenging and I was able to pause for at least a 2 count and bring it up strong on each rep. I still focus on keeping my triceps in so that the lift can be more explosive and also to strengthen my triceps.
| Incline Close Grip Bench Press |
| Warm Ups 2 x 10 - 45 2 x 5 - 135, 155 |
| Work Sets 4 x 3 - 165 |
| Tricep Pushdowns (V Bar) 4 x 10 - 80 |
| Incline Skull Crushers (Finn Bar) 4 x 10 - 60 |
| Curls (Finn Bar) *pyramid set 65 x 15 75 x 12 85 x 10 90 x 8 95 x 6 |
| *Super Set* Hammer Curls 4 x 15 - 30 Spider Curls 4 x 20 - 20 |
| Abs Rope Crunch (on knees 4 x 12 - 50 Ab Wheel 3 x failure |