September 20, 2013 – Press Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
140x5
175x5
205x3
225x5
260x5
295x11 PR+5lbs & 2 reps
225x8
225x8
225x8

Axle Strict Presses
145x3
185x8
185x8
185x8
185x8

Seated Dumbbell Overhead Triceps Extensions
60x12
60x12
60x11 (miscounted)

IYT’s
5’sx12
5’sx12
5’sx12

24 Minutes of Stretching

Comments: Mulling things around in my head and decided I wanted to do bench pressing. Benching as primary, strict overhead as supplementary. Initially the weights were going to be 5lbs lighter but my ego would not allow for me to do work sets of less than two plates a side. I was really surprised with how easy 295lbs felt. Cut it short once I felt like I could miss the next rep. Arms were pretty tried doing the down sets. Pairing the strict presses like I'm doing for jerks, 4x8. Took a little off of what I did last time since I was adding another set and doing it after a lot of benching as opposed to being somewhat fresh. For extensions, I went really light, working on being as strict as possible. Not bad, just lost count on the last set. Finished up with upper back and shoulders, stretching and burritos.