Today's agenda was floor press, close grip w/ Metal Catapult, and pin presses with some upper body accessory work. Fuck me, right? I knew my triceps were going to be screaming but God damnit my lockout has never been stronger. One of the biggest things I will stress is on the floor press, PAUSE the weight once your triceps touch the floor, just for a second. This will force you to bring the bar down by loading up your triceps as opposed to just benching on the ground with a touch-n-go. This has helped control my bar speed as well as the development of my lockout in my bench shirt. Since the descent in a shirt is usually slower than a raw bench, the pause on the floor press helps mimic that movement.
A. Floor Press BW x 10 135x8 185x5 225x3 275x3 315x3x3 Sets
B. Close Grip w/ Metal Catapult 315x3 365x3 405x3 455x2 (Was supposed to do this for three sets but I only got two on the first set so I dropped to 425 for the remaining two sets.) 425x3x2 SetsMy elbows felt pretty fucking beat up after close grip so I opted out of the pin presses for the day. There are days you need to sack up, not be a pussy and just grind through the aches and pains...this was not one of those days. Since I've already had two surgeries on my right elbow (football related), I know when to hold back and when to push it.
C. Cable Rows 4x15 (Hold contraction for 2 seconds, slow eccentric and full abduction of scaps)
D. Tricep Rope Pushdowns (LIGHT!!) I did these to bring tons of blood into my aching elbows. Super light weight with lots of reps. 4x20
E. Hammer Curls 3x10 F1. Face Pulls 4x15 F2. Ab Wheel 3x10
