February 04, 2014 – Week 3, Day 1

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
230x3
280x5
300x5
320x5
340x2* (spotter grabbed third rep)

Band Face Pulls
AB+LBx25
AB+LBx25
AB+LBx25
AB+LBx25

Incline Bench Dumbbell Rows
110'sx12
110'sx12
110'sx12
110'sx12

28 Minutes of Stretching

Comments: Felt stronger this session but not quite at my best for benching. My pressing felt slow but I didn't feel like the weight was going to crush me at the bottom like last time. Only 5lbs more than last time but it was certainly easier this time around. Since this was going to be my last bench press workout for now, I wanted to see if I could do some thing with 340lbs. I thought a triple would be possible. Will never know as when I started to struggle, the spotter grabbed it. Oh well. Higher reps on back after that. Fast and vigorous reps for the face pulls. Used to the band tension now and just repped out hard. With bench rows, I figured it would be easier this time around as I wasn't used to the movement. Made easy work of the weight I was struggling with last time for more reps. Quite a lot of stretching to finish up the session.