6/3/15 – Week 6, Day 2 – ME Upper

The final max effort day of this training cycle is complete. In all honesty, after today, I am glad to be done with floor press and look forward to hitting full range bench movements. Training today went as follows.

  • Stretch and Warm-Up
  • Close Grip Floor Press
    • Bar x15, 95×10, 135×5, 185×5, 225×3, 275×3, 295×3, 315×1, 325×1, 335×1, 345×1
    • 255×5, 285×3, 315×2
  • Wide Grip Bench Press
    • 245×10, 255×8, 265×5
  • Incline Dumbbell Press
    • 100×20, 110×17, 120×12
  • Kroc Rows
    • 80×20, 90×15, 95×10, 90×10
  • Cross-Body Hammer Curls – 3×10
  • Skull Crushers
    • 85×20, 95×15, 105×10, 115×10
  • Rolling Planks – 3×10

I was happy with hitting 345 for a single today. Two weeks ago during my close grip work I got 315 for a triple so this number is about right. I got worn out much faster today than usual and I don’t know why. My only guess is my increase in warm-up sets that I have added. This is one of the tweeks that I made in my training to hopefully get some additional technique work in for my lifts without sacrificing a lot of time in my already lengthy sessions. I have been hovering at a body weight of 260lbs but I will be starting to clean up my carb sources to slowly drop back to 250lbs by the end of summer before I make my final cut for the meet in September. I don’t like being this heavy but it has allowed me to make progress faster than if I had been counting calories.


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