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 Sets
My 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