APF State meet December 19, 2019
Training
So, I think I figured out my bench, I'm hesitant to even say this out loud. I was fighting something I should have been promoting and it took 6 years of fighting it to figure it out... and listen to my wife talk about geared benching. I was always told in raw benching to keep elbows tucked and I fought very hard to be good at that yet still failed 1/2 way up on benches (triceps). I programmed in tricep after tricep dominant bench movements with no positive outcome. Well, it was almost by accident where I "touched too low" and when I pressed I needed to allow myself to press back and elbows flare out. It went so smoothly and I never doubted being able to lock it out that I started touching a little lower and allowing the flare to happen. It ended up feeling great, not only that, when the weight got heavy I did not freak out when it slowed I just pressed back the more I flared and everything mechanically came together.I'vee been doing it ever since and things are feeling GREAT!
Workout
*Floor Press + 4 chains Max 2: 330 *Drop weight 25% KEEP CHAINS then 3x5 + 5 second negative: 245 *SSB JM Press 3x12: 165 *Bent Over Rows 3x10: 225 *Rope Cable Face Pulls 3x18: 7 *Bent-Over Rear Delt Flies 3x25: 20 *American Cambered Bar DEFICIT push-ups 75 reps
