5-21-14 Bench Press
Posted in Aaron Starkey Training Log
Today is my bench day for my first cycle of 5/3/1. I ate great today. Plenty of good calories and a gallon of water. Training went really well. I was able to really focus on my form because it’s my first week and my percentages are so low. I was also able to move the weight quickly and accurately. This, I hope will transfer over as I my percentage goes up. I did 5 sets of 5 for bench and all kinds of assistance work including face pulls which I have never done before.
| Bench Press Warm Ups 135 x 5 155 x 5 175 x 5 Working Sets 190 x 5 205 x 5 225 x 5 240 x 5 260 x 5 |
| Chest Supported Rows 4 x 10 - 50 |
| Dumbbell Lateral Raises 4 x 10 - 40 |
| Tricep Rope Pushdowns 3 x 15 - (drop set on last set) |
| Band Spreads 3 x 12 - red band |
| Band Face Pulls 3 x 30 - orange band |