Wednesday, February 8, 2012

2/8/12 - Max Effort Bench - Close Grip

Today we work heavy emphasis on the triceps by using a closer-than-normal grip in the bench press. It is not quite so close as a "Tricep Press", but it is approximately body width apart, with hands inside the Index marks on the bar. This is about 4-6 inches closer on each side than a normal bench. We started out with sets of 3 reps.. and worked up to max singles which is normal about 90% of a normal Bench Press 1 Rep Max.

Kellie: 75x3, 95x3, 105x1, 105x1, 110x1, 110x1
Justin: 135x3, 185x3, 225x3, 225x2, 225x1, 230x1
Nick 135x3, 185x3, 225x3, 275x3, 295x3, 315x3, 315x1

We followed up with Hi-rep accessory work:
Dumbbell Rows, Reverse Flyes, and Straight bar tricep press-downs.

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