5-21-14 – Circuits of Death
Dynamic Effort Upper Body
Moved up my weight from last week and did the 3×3 of each of the three grips (close, competition, wide) of bench press today. These felt really good, and I got to work on my foot position/leg drive issues a little more too. I placed my feet further out today, extending my legs more, but still getting good heel/leg drive without letting my butt come off the bench. Gotta get ready for competition judging if I’m going to do the meet in August! Accessories were a bitch today! Mike and I trained together this morning before our facility opened so we both did the same accessories. To same time we superset our first two and then made a 4-round circuit out of the last 4…… and I almost died at round 1.5 LOL. Seriously. But thank goodness I have an amazing husband and training partner who pushes me and tells me I can get through it, so I finished just fine!
This was me halfway through:
| Bench Press |
| Warm Up Sets |
| 2x5 45 lbs |
| 1x5 55 lbs |
| 1x5 65 lbs |
| Working Sets |
| 3x3 75 lbs (close grip) |
| 3x3 75 lbs (competition grip) |
| 3x3 75 lbs (wide grip) |
| Accessories |
| Superset: |
| 4x10 DB bench press |
| 4x10 lat pull downs |
| 4-Round Circuit: |
| x12 DB side raises |
| x12 Tate presses |
| x10 barbell curls |
| x10 DB hammer curls |