5-6-14 – Fat Grips & Pumped Arms

Today I was able to work on my new bench press set up. I usually arch very heavily and tuck my feet far behind my body. I have recently not been able to get the most out of my leg drive. It was also brought to my attention that I don’t take full advantage of my high arch and when I do, I put myself in a bad position. I figured I would get the most out of my legs if I bring my feet forward, while still maintain a good arch, but not as high as usual. I found myself touching the bar on the same spot I normally do so the arch really didn’t make a difference.

I wanted to make this lift harder so I decided to use Extreme Fat Grips. The bar was harder to hold, especially since I have baby hands. I was able to control the weight by driving my feet into the ground a lot harder than usual. This pushed my back into the bench even harder, helping me get the weight up even easier. The new foot position was working! I was able to push up 365 lbs and it felt strong. After the set, my legs were tight! LEG DRIVE!!!

I wanted to hit my accessories hard and super set some exercises. Working on my GPP will benefit me as a lifter and in my every day life. Luckily I had my life’s inspiration training with me, my wife Gina. She was able to push me through my tough sets and helped make some exercises more difficult. I was able to push through with great intensity and finish strong. Today we had a great session!


Max Effort Close Grip Bench Press w/ Extreme Fat Grips
Warm Ups
2 x 8 - 45
3 x 5 - 135, 135, 185
225 x 3
Working Sets
7 x 1 - 265, 285, 315, 335, 345, 355, 365
Down Set
290 x 8
Dumbbell Extensions 4 x 12 - 35, 40, 40, 40
Meadows Rows 4 x 10 - 50, 60, 70, 70
Dumbbell Side Raises 2 x 20 - 20
Tricep Pushdowns w/ Grenades 2 x 15 - 60
*Drop Set
60 x 15
40 x 12
30 x 10
20 x 10
Hammer Curls w/ Rope & Chains
2 x 15 - 2 chains
*Drop Set
x 20 - 2 chains
x 20 - 1 chain
x 10 - 15 lb DBs w/ partner assistance on concentric & partner resistance on eccentric