7/14/15 – Week 6, Day 2 – ME Upper

Today was supposed to consist of heavy close grip benching but last week’s elbow pain left me with a bad taste in my mouth. I knew after hitting 335 last week I could do better but my body wouldn’t allow me to at that time. Today, I decided that instead of benching close grip I would use a regular grip and retry for a new max. I am feeling a hundred times better now then I was and I wanted to know exactly where my bench was at going into meet prep. Training broke down as follows.

  • Stretch and Warm-Up
  • Bench Press
    • Bar x2x5, 95×5, 135×5, 185×3, 225×3, 275×1, 315×1, 335×1, 345×1 (New PR)
    • 325×2, 295×4
  • 2 Board Press
    • 225×10, 245×8, 275×6
  • Incline Dumbbell Bench
    • 120×20, 130×17, 140×12
  • Meadow Rows
    • 90×10, 90×10, 115×10, 125×10, 125×10
  • Reverse EZ Bar Curls
    • 45×10, 65×8, 55×10
  • Straight Bar Tricep Pressdowns
    • 50×20, 62.5×20, 62.5×17, 75×15
  • Ab Rollouts – 4×10

As you can see, I upped my bench a little more today and am closer to where I want to be come meet day. The elbow held up very well and I’m nearly pain free now. I believe that when I played with the low bar squat at Brandon’s place I pinched a nerve in my shoulder which caused the issue. Either way, I got in a much needed all-out bench session. Today also finishes up my Max Effort work for this training cycle and the offseason as a whole. Now just a DE Lower and DE Upper day before a deload. I will come back from vacation and start an 8-week meet prep program Brandon has for me. That should take me up to the meet on September 19th. I’m officially 9 1/2 weeks out from the RPS North Kentucky Throwdown. Until next time!


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