First workout for bench nats and some behind the neck presses video….

First workout for bench nats and some behind the neck presses video….

Jul 13, 2014

Well it is on. I have started it up for bench nationals August 22. This week is the first week I get into gear. I have not posted the last 2 weeks due to being with baseball and graduations. I ,however have not skipped a beat in training. I have 2 workouts under my belt being both raw for reps of 5 previous to this workout. Soon the squat and dead will be thrown into the mix for Worlds September 26.

I decided this week to add a video of some behind the neck presses. I am a strong advocate for these presses for a strong stabilization on the handoff. Regardless you are a gear or raw bencher, this to me is a staple movement. I haven’t gotten to my arm workout, which is Tuesday, but I will post it in next week’s log .

My first impression is good. I had a slip up on the bench on my first 2 board set where I dropped my hips on the second rep and almost got buried. I came back to do it for 3 reps to a 2 board. I did a total of 10 work sets this workout and no other movements. I was satisified with this approach as it got some of the rust out of my system for gear and some reps afterwards.

Off to the workout or here is the vid.

July 10 chest


335 3 reps raw

385 3 reps to a 2 board raw

490 3 reps to a 3 board(shirt)

535 3 reps “                          “

570 2 reps 2 board almost a dump on 2nd rep

570 3 reps 2 board

320 3 reps raw

390 2 reps “

410 1 rep   “

355 3 reps  “

July 13 shoulders and back


I do EVERY workout reverse pec deck and r.p.d. shoulder assistance. They are 2 different movements. R.p.d. is when a person holds a dumbbell, keeps their elbow stationary and moves their forearm from front of them to their side(parallel to the ground) I do the same at the pec deck. This takes the downward stress off the shoulder and just focuses on the lateral movement.

Reverse pec dec

105,120 5 reps each

Reverse pec dec facing forward for rotator strengthening

75,90,105,120 5 reps each set


275 8 reps

425 5 reps 2 sets

535 5 reps

Behind the neck presses

155,175,195,215 5 reps each

225 4 reps

Lat pull

195,210,230,250 5 reps each set

Machine rows

140,190,240 5 reps each



Till next time….

Focus First.

Thanks to IronAuthority, The GYM and Tan Line, Titan Support Systems, ATP Extreme, and RockTape



I want to thank Titan Support. The gear is flat out the best and if you fail it is your fault not the gear.

Till next time.

Focus First.


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