July 5, 2013

July 1, 2013 Upper Body


  • Medium (standard) Grip Bench Press: 225*5 245*1 265*1 225*1
  • Pendlay Rows: 185*6 205*4 215*3
  • Push Press: 225*1 235*1 245*X
  • Neutral Grip Pullups: 85*3 85*3 85*2
  • Mini-banded landmine laterals: 45*3
  • Landmine Laterals: 45*10
  • DB Incline Bench: 105*6 105*3
45 minutes

When I bench press usually I take a super-wide grip; my chest was underdeveloped for a long time and I had to compensate, just sort of got used to it.  Wanted to try standard grip, keeping elbows tucked, etc.  WOW was not ready for that kind of stress on my triceps.  Not a bad thing, just kind of got ambushed. Rotated in Pendlay rows.  I'm thinking I'm going to start doing something a tad different with my benching that I lead off with; similar to what I do with my rows.  Every other week I'll do regular flat benching, but then I'll rotate in other forms; close-grip, db, etc.  I was scared rotating rows so much, which I do even more frequently would result in a back that was lagging if I wasn't doing BB rows each week, but that has not been the case.  Narrowly missed 245 on PP, think I was gassed from the benching

Tried band resisted landmine laterals; here's Ben Bruno demonstration.  WOW are these tough.  I don't usually do them for strength, so the added resistance from the band overwhelmed me.  



No comments:

Post a Comment