1A) Bench Press
95x20
135x10
185x10
225x8
275x6
315x5
365x4
405x2
*add 3B, 75lb chains, wraps
465x3
506x3
*remove 3B
495x1
2A) Incline Fat CG Bench 2x10
3A) Bent Over Kelso Row 2x10
3B) Skull Crusher (Susp KB) 2x10
*Almost hit my goal of a 500lb raw bench but decided to let it wait for a few more weeks. 495 came up fast and was one of my better reps as of late. SP gave me a good handoff, my lats stayed really tight, and elbows stay tucked just right. I have no doubt I will nail it next time. On a good note, I have placed major emphasis on changing my bench press technique in hopes of keeping my pec healthy. Staying slightly tucked and keeping the lats extremely tight seems to keep the anterior pec from being compromised from chest to 3" or so of the concentric motion. I am having some luck but putting everything together consistently for every single rep is easier said than done. Here's to speed work..
95x20
135x10
185x10
225x8
275x6
315x5
365x4
405x2
*add 3B, 75lb chains, wraps
465x3
506x3
*remove 3B
495x1
2A) Incline Fat CG Bench 2x10
3A) Bent Over Kelso Row 2x10
3B) Skull Crusher (Susp KB) 2x10
*Almost hit my goal of a 500lb raw bench but decided to let it wait for a few more weeks. 495 came up fast and was one of my better reps as of late. SP gave me a good handoff, my lats stayed really tight, and elbows stay tucked just right. I have no doubt I will nail it next time. On a good note, I have placed major emphasis on changing my bench press technique in hopes of keeping my pec healthy. Staying slightly tucked and keeping the lats extremely tight seems to keep the anterior pec from being compromised from chest to 3" or so of the concentric motion. I am having some luck but putting everything together consistently for every single rep is easier said than done. Here's to speed work..
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