Misc Pressing Day

25 October 2011

Bottom position bench press:

135 lbs. x 8
185 lbs. x 3
245 lbs. x 3
265 lbs. x 3 x 5 sets

Mid-position bench press (above sticking point):

275 lbs. x 1, 315 lbs. x 1, 335 lbs. x 1, 355 lbs. x 1, 375 lbs. x fail

HammerStrength Seated Row:

2 plates x 8
2 plates + 25s x 8
3 plates + 5s x 5 x 3 sets

Pullups 3 sets x 5

Two-DB press 65s x 5, 70s x 4

Seated behind-the-neck overhead press:

135 lbs. x 5, 155 lbs. x 3, 175 lbs. x 2, 185 lbs. x 2, 195 lbs. x 1

Then did a quick bodybuilding-style arm workout, emphasizing the negative portion of the lift and super-setting bicep and tricep exercises whenever possible:

Two-DB hammer curls 3 sets x 5-7
Tricep rope pushdowns 3 sets x 5-8
EZ bar preacher curl 3 sets x 5-6
Seated tricep dip machine 3 sets x 5-8
Standing Olympic bar bicep curl 3 sets x 5
Olympic bar skullcrushers 3 sets x 5 (last set only 3)

The 3-second or longer eccentric really pumps the arms up nicely.

Incline ab board situps, unweighted, 2 sets