February 10, 2013 – Bench Press Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x3
175x3
215x1
245x1
275x3
290x3
305x3
325x3
290x5

Wide Grip Barbell Bench Presses (paused)
255x6
255x6

Close Grip Barbell Dead Presses (short rests)
290x1
290x1
290x1
290x1

Parallel Bar Dips
bwx3
bw+50x3
bw+100x5
bw+100x5
bw+100x5
bw+100x5
bw+100x5

Dumbbell Front Raises
40’sx3
40’sx3
40’sx3

IYT’s
5’sx12
5’sx12
5’sx12

33 Minutes of Stretching

Comments: Lower body still feeling stiff and sore but didn't really hamper the workout. Benching felt alright. Felt a lot slower than it actually looked on camera. Again, assistance work was quite easy. Wide grips felt fine , with the second set being easier than the first, and dead pressing was flying up again. Dips were easier than last time. Weird doing front raises for low reps. Finished up with IYT’s for the tiny back and shoulder muscles and stretched a lot.