Latest bench training and upper body…..

Latest bench training and upper body…..

Mar 18, 2015

Well another week down. This week is the last week I go with weight as heavy as I did this workout. I have 3 workouts left before Worlds and so far so good. This workout was the first full rep with the new shirt and was, beh.

Before I get into this past week’s workout I just want to note this is training video. My ass coming up is not a concern because the dimensions of the bench are different then the meet bench. In the previous 3 years of meets I have not had a problem with my ass coming up. When it has it was probably because the weight felt heavy and that was my measure to counter the heaviness. What other people do in their training works for them as this works for me. However with saying all this I will be focusing on tightening up my technique in the upcoming 3 workouts since this is a new shirt.

Here is the bench workout:

Bench Incline
385 1 raw435 1 Large Ram 285 3 reps325 3 reps
525 2 reps 3 board585 1 rep 3 board

635 1 rep 2 board

590 1 rep full

435 3 reps Large Ram475 2 reps miss 1

March 15 shoulders/back

Lat pull

195 5reps 2 sets

225 5 reps

240 5 reps

Machine rows

145 5 reps

205 5 reps

235 5 reps

265 5 reps

Machine side lateral

105 5 reps 2 sets

135 5reps

 

Shrugs

275 5 reps 2 sets

415 5 reps 2 sets

525 5 reps

595 3 reps rack pulls from above the knee(deadlifted day before lower back shot)

Behind the neck

165 5 reps

195 3 reps

220 2 reps

240 3 reps

March 17 arms

Preacher curls

35 6 reps

50 5 reps

60 4 reps

135 5 reps

155 4 reps

Curls

125 5 reps

150 4 reps

Racks 5-6” off chest

315,365 3 repseach set narrow grip

405,445 3 reps each set mid grip

480 2 reps comp grip

Close grip bench

275 3 reps 2 sets

325 3 reps

375 3 reps

405 3 reps Large Ram

435 3 reps   “           “

 

Till next time.

Focus First!!!

TOTAL HITS [209]

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