7.17.2011

Sunday - Bench. Workout #3 Cycle #3

Cool. I finally feel like my bench press is moving away from abysmal and embarrassing and closer to my ultimate goal of 300lbs. I also realized it has been over a month since I last got anything on video for bench, so I got over my embarrassment and set up the camera today. Progress after three months on bench has been better than I expected.  I started the program with a lift of 200x8 and today did 230x7. In terms of week #3 lifts (5/3/1 days) I've improved from: 220x2-->225x5-->230x7. My form is still trash: My elbows flare out, I don't keep a good arch, and my body is not very tight.

Goals:

180x5
205x3
230x1

Lifted:

180x5
205x3
230x7 (calculated 1RM of 283.6. 300 is coming into sight.)


Assistance work:

65lb db flat bench  for 5 sets (15,15,12, 10, 10)
85lb db rows 5 sets of 10. 

Stretch.





Video of final set below:

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