APF State meet December 15, 2019
Training
Coming into training today I was not sure what to expect. I had no number goal in my head, the goal was to implement as much as I could from listening to Dave talk about what the true purpose of the incline was for which I was screwing up for years! Dave stated incline is to decrease the use of your lats, ironically I heavily rely on my lats and have been trying to recruit them more and more during this lift which was taking away from its transfer to bench. All the tips he gave during his social media post I did my best to implement and the results were fantastic.
-don't increase your arch during press to recruit lats, the incline is meant to decrease their involvement.
-do not over tuck elbows as this movement needs more chest and shoulders
Incline benches I always put as a 3RM for ME work cause I never get the right amount of strain on a single, I also opted to use the axle bar to work on grip and recruit more triceps. I was able to work up to 310, this is a fantastic number as the last time I took 310 it was on a normal bar and I was shaking like a leaf to lock it out. none of that happened today, shoulders and pecs felt great and I got a decent strain. Could I have done more, probably but the amount I was willing to add (5 lbs total) was not worth the potential miss.
Workout
*Incline Axle Bar (or fat grip) Max 3: 310 (smooth)
*Drop weight 25% then 3x5 + 3 second pause: 230
*Bent Over Rows 3x12: 185, 205 (bicep), 205
*Narrow Grip Neutral pull-downs 3x15: #10
*A1) Rolling Tricep Extensions 3x15: 30
*A2) Cable Face Pulls 3x20: #8
*Single Arm DB rows 3x15: 70
*American Cambered Bar Push-ups (chest to deficit) 3x30: