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!


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
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