6-30-14 – Bench Press
Posted in Ozzy Capetillo Training Log
Handling a lighter weight but staying under tension and maintain tightness has been improving my bench through this Bench program. I am controlling the weight and staying tight which to me has also helped with my incline bench. Though the weight is light I feel that I am becoming also more powerful pushing the bar away from me. Also, my grip is wider which to me it feels like it is keeping me more stable on the bench. I have found that when I do close grip that I should do a thumb away from the inside rings of the bar. I am still focusing on driving on my heels and engaging my lats while benching.
| Bench Press Warm Ups 45 x 5 95 x 5 135 x 5 Working Sets 5 x 8 - 145 |
| Incline Bench Press 95 x 15 105 x 12 135 x 10 155 x 8 175 x 6 185 x 3 190 x 1 |
| Tricep Kickbacks 1 x 20 - 15 3 x 10 - 25 |
| V-Bar Tricep Pushdowns 2 x 15 - 50, 60 2 x 12 - 70, 80 1 x 10 - 90 |
| *Super Set Dumbbell Rows 3 x 8 - 75 Curls (palms out) 3 x 10 - 30 |
| Abs Rope Crunch (kneeling 3 x 20 Lying Oblique Crunch 3 x 15 - each side |