Bench Your Weight

BENCH DAY

Bench:

45 x 10

95 x 5

95 x 5

135 x 5

155 x 5

185 x 3

195 x 3

205 x 5 +3 Assisted. (Bally's spotters are the worst.)

Bench:

135 x 10

135 x 10

135 x 10

155 x 10

155 x 10

Barbell Row:

Double Overhand Grip:

45 x 20

95 x 10

135 x 10

185 x 10

Double Underhand Grip:

185 x 10

135 x 10

95 x 10

Tate Press:

30 x 10

45 x 10

45 x 10

Pullups:

2 sets of 10

Abs - Stability Ball Crunches:

100

Cardio:

3 miles of roadwork in a little under 30 min.

My bench press absolutely sucks. I'm not sure what exactly is the problem, but I'd be willing to bet that I'm just too damn weak. I've been looking into upper body plyo drills to aid with explosiveness, but we'll see. I often wonder if the lack of a speed bench day in 5/3/1 is negatively affecting me, as I felt that it did aid my bench when I was using the basic Westside template. All in all, I just need to focus more on my bench day and hit it harder if I want to progress. Shit isn't rocket science, just get under the bar and push it.

I did Barbell Rows today rather than the DB Kroc Rows I typically do. Because I can hit 25 with the biggest DB Bally has, which is just 100, I wanted to switch things up. I had only done BB Rows a few times before so I did a few sets with each grip just to see how it felt. I'm going to keep the BB Row in the rotation for a while to see how it feels.