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Saturday, October 15, 2011

Bench Press Training - Week 3

15 October 2011

Experimented a bit with foot placement, etc. Found out that feet flat all the way is the best way for me to bench press and that I have no business doing arched-back bench presses; I can never get my feet right when I try to tuck them under and go on the balls of my toes, and I just end up unstable and wobbly, making even light weight difficult to press.

Bench press:

Warmup several sets
225 lbs. x 5
260 lbs. x 3
280 lbs. x 1
295 lbs. x 1
310 lbs. x 1 (all nice and crisp, as they should be at this weight)
285 lbs. x 4 sets x 2

Paused BP 235 lbs. x 5

Close-grip BP 235 lbs. x 5

Overhead press from rack: 135x5, 155x3, 175x3, 195x2, 205x1

Tricep pushdowns, heavy, 3 sets (gripping the bar with a close-grip-bench grip - a novel exercise that I think has a lot of potential)

Burn-out exercise (light weight, lots of reps):
Two-DB front and lateral raise combo 2 sets x 8-12
Pec deck machine 1 set x 12

Double-KB bottoms-up presses 3 progressively heavier sets

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