12-5-13 – Bench Press

Today was a good day under  the bar. Not only was I able to get more than one hour of sleep this morning but I was able to finish all of my planned exercises! I was still a little sore from yesterday’s squat session so I foam rolled my lower and upper back as well was my legs. This helped me set myself in my arch easier. I was feeling good throughout the entire session. The bar felt like it was flying off of my chest. I was able to maintain tight throughout my entire body by not only squeezing my shoulder blades together and down but also from applying pressure on my heals. Everything from my working sets to my accessories went smoothly. I guess I should try to sleep more often.

Bench Press
Warm Ups
Bar 2 x 10, 3 x 5 - 160, 180, 200
Working Sets
5 x 5 - 215, 235, 255, 275, 295
Two Board Close Grip Bench Press 3 x 5 - 220, 235, 255
Pendlay Rows 4 x 10 - 135
Dumbbell Side Raise 4 x 10 - 25
Lat Pull Downs 4 x 10 - 150
Band Tricep Pushdowns 4 x 20 - orange band
Hammer Curls 4 x 10 - 30