Friday, January 30, 2015

Thurs 1/29/15 - 9 Weeks out - Bench to 77%, 2 board

This was the 2nd week wave of my 10 week meet prep.. next week we deload, then head back into the gear a bit heavier. I found it a little hard to get my position the way I wanted to on the bench. My feet weren't fully planted for all the reps, and I could do a better job arching into the bar. The video below is two sets, of two reps w/455. I actually feel the 2nd rep on both sets were better than the 1st reps. I try to realize what I did wrong, or could do better on my 2nd reps..

1st set/ 1st rep - too much foot movement, didn't plant my heels
2nd set/ 1st rep - didn't arch into the bar enough and transition smoothly

Fred is also in this video, working on his Single ply bench. We have both been working on arching better in our setups, and staying tight thru the reps. He is working on maintaining tightness all the way down to the chest/boards without collapsing or "Crashing" the boards.. when you lose tightness, the bar falls quickly, and you fall out of the support of the shirt.


Bar x 5
95 x 5
135 x5
185 x 3
225 x 3
275 x 1
315 x 1 (3bd)
405 x 1 (Shirt, 3bd)
455 x 2 (Shirt, 2bd)
455 x 2 (Shirt, 2bd)

Raw Close Grip Reverse Light Band bench:
315 x 3
365 x 3
365 x 3

Chain Flyes w/40lbs Chains - 100 Reps

Band Tricep Extensions w/Micro minis - 100 Reps

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