WARM UP
INSANELY NARROW-GRIP SWISS BAR BENCH PRESS
55/145x5, 195/225x3, 175/175x6
SCAP DEPRESSIONS
4 x 8
ARNOLD PRESS w/FAT GRIPZ
3 x 15 @ 17.5 lbs.
FACE PULL
4 x 6
We used the swiss bar today. The neutral grips on that thing are super narrow... I swear I was coming down and my wrists were on my nipples. This is how I'll run the swiss bar during my meet training. I'll work up to a pathetic triple, then do some sets at a high rate of speed for more reps just to get the CNS effect a bit more. It will also function as a sort of de-load at 6 weeks out. The Arnold Presses are for my weak front delts. It's seriously embarrassing how little I can do on these, but I WILL make progress! I plan to just keep looking back at the last week's training and up the weight and keep the reps the same. Since my front delts are weak in relation to my rotator cuffs and posterior delts, I'm killing off the volume on face pulls so I can get that balance a bit better. I didn't feel the need to do triceps since I did the close grip work... and because I swear I could lock out 405+ if I could just get it 4 inches off my chest.
Here's a video of me bench pressing 358.
2010 USAPL Nationals Bench Press
Mens Sana in Corpore Sano
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