February 18, 2013 – Bench Press Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x3
175x3
215x1
245x1
275x1
300x3
320x3
330x3
290x6

Wide Grip Barbell Bench Presses (paused)
260x6
260x6

Close Grip Barbell Dead Presses (short rests)
300x1
300x1
300x1
300x1

Parallel Bar Dips
bwx3
bw+50x3
bw+100x8
bw+100x8
bw+100x8
bw+100x8

Dumbbell Front Raises
40’sx5
40’sx5
40’sx5

IYT’s
5’sx12
5’sx12
5’sx12

36 Minutes of Stretching

Comments: It was not a good weekend. Got into a mental funk, the kind where you wear pajamas for three days straight and go outside once. Feeling better but I really hate when I get that way. Should be thankful I had a three day weekend to get that out of my system. Laying around doing nothing is bad for me, had aches popping up left and right. Felt better once I started lifting. Weights felt heavy in my hands until I got serious. The benching felt fine but I was noticing that my hamstrings were trying to cramp up on me. Wide grip stuff was pretty easy. Dead benching sucked for the simple fact I wasn't able to use the power rack to do them this time. Someone was doing an Oly workout right in front of the rack (they had started before I even got to the gym) and when I asked them if I could work in the rack for 5 minutes, they said no because they were going to squat next. I was quite pissed off about their attitude but I stayed calm and took my time setting up a bench in the tiered squat rack. I had to elevate it with plates and mats. Cooled off considerably and was unable to get my legs into a good position so these were much harder than they should have been. I finished all of my sets before the person in front of the rack even did one set of squats. Moved on to dips. Didn't feel bad, some swaying caught me off guard on the last set. I may need to do some kind of accumulation set(s) for the front raises as jumping right in can be brutal. Finished up with IYT's and a ton of stretching.