9-6-14 – Max Effort Close Grip Bench Press

Lately I have not been feeling as strong as I have in the past. I am losing weight and it I feel it has been affecting my strength level. Even though I don’t like to see my numbers go down on my lifts, I am perfectly fine with my fat loss.

Close grip bench press went well. I didn’t take any handoffs or have any spots since I didn’t plan on going heavy, but it happened anyway. Each rep felt solid and my technique felt on point. One thing that always sticks in my head as I am training are the words that world record holder Matt Wenning said to me, “You are mechanically built better for a bench press but why is it that I am able to bench more than you?” He didn’t say that because he was boasting about himself. He said it because he was trying to make me realize that I have to build up my weaknesses. Even though I am able to put myself in a great position for a big bench, I can be even better if I can strengthen my weak points.

My upper back and triceps are the weak points of my bench. I made sure I gave them some good work today. I plan on hitting my upper back as the week goes on to get even better. All in all, it was a great training session. Looking forward to competing in a light weight class!

Max Effort, Upper Body
Close Grip Bench Press
Warm Ups
135 x 5
135 x 5
185 x 5
225 x 3
265 x 3
Working Sets
275 x 1
295 x 1
315 x 1
325 x 1
345 x 1
355 x 1
Down Set
275 x 8
Dumbbell Bench Press
4 x 12 - 75
Pendlay Rows
4 x 10 - 135
Grenade Tricep Pushdowns
3 x 15 - 60
Reverse Flies
3 x 12 - 20
Tate Press
5 x 10 - 35
Hammer Curls
4 x 10 - 30