10-1-13 – Bench Press
I decided to make it in early today. I met my training partner, Aaron Harvey, at HPF at 6:00 am. He was already here as I pulled up. We climbed out of our cars, coffees in hand and ready to work.
We got into the gym and finished the rest of our coffees as we warmed up. We only had on half of our lights on in the gym and since it was still dark outside it set the mood for some good training. We foam rolled and did band work all while the stereo was blasting Tupac. This is the way to start the morning!
The weights felt really good. Body and form were solid. I want to take all my sets during this cycle with no hand off just to be able to prepare myself if I did not have a training partner to spot me. We decided to do our accessory work as a circuit. This allowed us to not only keep our heart rates increased but also it made us finish our session in good time.
| Bench Press - Warm ups |
| x 5 - 145 |
| x 5 - 165 |
| x 3 - 185 |
| Working Sets |
| x 5 - 200 |
| x 5 - 220 |
| x 5 - 235 |
| x 5 - 255 |
| x 5 - 275 |
| Incline Bench Press |
| 3 x 5 - 200, 215, 230 |
| Performed in a circuit |
| Chest Supported Rows |
| 4 x 10 – 50# DBs |
| DB Front Raise |
| 3 x 10 -20# DBs |
| Band Spreads |
| 4 x 25 - red band |
| Band Tricep Pushdowns |
| 3 x 15 - orange band |
| Hammer Curls |
| 3 x 10 – 35# DBs |
Link to the video: