6-25-14 ME Upper, Dead Bench PR
I haven’t done this lift for a long time, the dead bench. I start with the bar about 1-2 inches away from my chest and push it up from there. This makes the lift a lot harder for me because there is no eccentric portion that helps me stay tight. I have to create the tightness in my body before I pick the bar off the pins. It was challenging before and it was challenging today!
I took smaller increases in weight with each set because each rep felt heavy. After the struggle of getting the bars off the pins subsided, I was able to lock the bar out pretty strong. It wasn’t until I started getting in the high 300s where the bar would drift back but again, I was able to lock it out. My previous personal record on this lift was 395 lbs and today I was able to get 405. It was a struggle but once I got it up, I didn’t want to put it down, as you can see in the video.
After my down set I did a good amount of accessories. My wife, Gina, told me that my shoulders needed to grow so I decided to grab 75 lb dumbbells and do shoulder presses. After beating up my shoulders I beat myself up more with the necessary accessories that would help make my weaknesses strong(er). It was a great session today!
MAKE IT HAPPEN
| Max Effort, Upper Body Dead Bench, 1.5 inches above chest Warm Ups 135 x 5 175 x 5 205 x 5 225 x 3 Working Sets 265 x 1 285 x 1 315 x 1 335 x 1 355 x 1 365 x 1 375 x 1 385 x 1 395 x 1 405 x 1 Down Set 365 x 3 |
| Standing Lat Pull Downs 5 x 10 - 160 |
| Standing Dumbbell Shoulder Press 4 x 8 - 75 |
| Upright Rows 3 x 10 - 75 |
| Dumbbell Cleans 3 x 15 - 15 |
| Two Board Close Grip Bench Press 3 x 10 - 225 |
| Hammer Curls 4 x 12 - 35 |