6-16-14 – Max Effort Upper Body

I am in the need of having heavy weight put on my triceps! I decided to use my max effort day to bench press to a 2 board with a close grip and chains. The chains added about 80 pounds at the top. The problem I see with benching with chains is that the weight hardy unloads because my range of motion is so short. I guess to make it worth my while I have to get more chains. That’s never a bad thing.

The weight felt good today. I was able to maintain a tight position throughout my sets. I stalled when the weight minus the chains was 365lbs. I relaxed when I touched the board with the bar and this made it more difficult to be able to lock it out. It was an ugly rep but I managed to push through with the help of my spotter, Jesse Kurth. My down set was even more ugly. My left arm kept pushing towards my face, causing the bar to hit the J-cup. I decided to cut my set short at three reps before it got any uglier and caused injury. After benching I worked the necessary movements to help strengthen my bench press. Good session in the HOT gym today!


Max Effort Upper Body
Close Grip Bench Press with Four Chains to a Two Board
Warm Ups
2 x 8 - 45
135 x 5
175 x 5
205 x 2
245 x 2
Working Sets
275 x 1
295 x 1
325 x 1
345 x 1
365 x 1
Down Set
315 x 3
Military Press
4 x 5 - 135
One Arm Dumbbell Rows
4 x 10 - 75
Tricep Pushdowns w/ Grenades
7 x 20 - red band