08 Aug Dan Dalenberg- Week 14 Benching- Aug 6th

First real bench session since the meet a few weeks ago. Nothing crazy at 14 weeks out, just putting some work in and starting to ramp up a bit.

Warmup

Stretched pecs and hips

Banded Flyes

Face Pulls

Hammer Curls

Band Pressdowns

Training

Bench- Doubles to 80%

315, 365, 405 (video). Everything moved pretty good. No pain in the pec, no discomfort or anything. Very good, put that strain behind me and move forward.

2 Board Close grips- 4 x 4

275, 275, 305, 305. I SUCK off of 2 and 3 boards. This board height has been a main assistance movement for me and will continue to be. Every bench I have missed in the last 4 years at least has been at about this height or a little higher.

Machine Chest Press- 4 x 12- RPE 8 don’t remember the weight.

Skull crushers- 4 x 12. Did these with dumbbells, 40s for all 4

Band Fly and Facepull. 100 reps with monster mini band [share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]