5-6-14 – Max Effort Close Grip Bench
Posted in Gina Davis-Mireles Training Log
Today the goal was working up to a heavy single. I haven’t done very much close grip work, so it’s good to feel something different with these. I focused on tearing the bar apart with my hands, so I’m sure I’ll have some sore forearms in a couple days. I did really well throughout my working sets and did great with my down set with 9 reps on a expected 5-8 rep plan. One of the most simple accessory movements still kills me–dumbbell side raises! So simple… but damn! Those things hurt! But it’s okay, it will help my teardrop goal. That’s what I have to focus on, the end goal. Then I can have teardrops like these:
| Close Grip Bench Press |
| Warm Up Sets |
| 2x5 45 lbs |
| 1x5 55 lbs |
| 1x5 65 lbs |
| 1x3 75 lbs |
| Working Sets |
| 1x1 85 lbs |
| 1x1 95 lbs |
| 1x1 105 lbs |
| 1x1 110 lbs |
| 1x9 85 lbs (down set) |
| Accessories |
| 4x10 Tate presses |
| 3x20 face pulls w/orange band |
| 3x15 DB side raises |
| 3x15 tricep pushdowns w/grenades |
| 3x15 hammer curls w/rope & chains |