6-4-14 – ME Upper Body, Close Grip Bench Press

Following my first max effort day on my new program, I have a whole other max effort day. Only this time, the max effort was for my upper body including close grip bench press. This was fine news with me because I had at least done a little close grip bench press work in the past. Just like front squats, I began with sets of five, working my way down to singles. First, I began with 65 for 5, then 85 for 5, then 105 for 5, then finishing my sets of 5 with 125. Looking back at it now, I definitely should have stopped around 110 for my sets of 5 because just my next set at 145, I completed it for 3 before dropping to singles. As for my singles, it started with 155, then my previous bench press max at 165 before failing twice at 170. The most frustrating thing about failing 170 twice was that I was really close. I just couldn’t quite get the lock out. Following my two failed attempts at 170, I completed a down set at 135 for 7 reps. I may have only been a few days, but so far I think I like this program more than my last. I enjoy the freedom in choosing what amount of reps I want to do for whatever amount of sets at whichever weight that I feel is right. Before, every set and every rep was given to me. It didn’t matter how I felt or anything, that’s just how it was. Now, I have no excuses for not always pushing myself 100% of the time.

Max Effort Upper Body
Close Grip Bench Press
Warm Ups
65 x 5
85 x 5
105 x 5
125 x 5
145 x 3
Working Sets
155 x 1
165 x 1
170 x 1 (fail)
170 x 1 (fail)
Down Set
135 x 7
Chest Supported Rows
1 x 10 - 40
3 x 10 - 50
Bradford Press
2 x 20 - 50
One Arm Dumbbell Rows
4 x 10 - 50 lb kettle bell
*Super Set*
Grenade Tricep Pushdowns
4 x 15 - 55
Reverse Barbell Curls
3 x 10 - 55
ARVE Error: Mode: lazyload not available (ARVE Pro not active?), switching to normal mode