555 Bench Press, Grippers and 2HP

July 4, 2011
555 Bench Press, Grippers and 2HP

1a) Bench Press
45 x 10
135 x 3
185 x 5
205 x 5
230 x 9 (298)

1b) Vulcan Black - Parallel
L3 x 5/5, L9 x 3/3
R L13 x 1mm, 1mm, L12 x 3+1a
L L12 x 2mm, 2mm, L11 x 1+1a

2a) NG Bench Press
165 x 10, 10, 10, 10, 10

2b) DB Rows - No humping and full ROM
162 x 5/5, 5/5, 5/5, 5/5, 5/5

2c) 2HP @ 54mm Euro
148 x 3
158 x 3, 4, 4 to 108 x 18

3) Sledge to Nose Lever
12# @ 31" x 2/1, 2/1

All in all felt like a good workout. I didn't get the reps I wanted in the bench but that's okay, next ones the 5-3-1 so I'll get to push it good there. One thing with going to narrow grip; when I normally bench I only keep about 1-2" of the knurling showing and for narrow bench I go in the smooth by about an inch. I was wondering about doing JM presses for my supplemental work instead of the narrow bench but I'm open to ideas.

Probably the toughest mentally and grunt work is those damn dumbbell rows. I love doing them and am ensuring that I'm getting full extension of my arm and then a full row, no humping or sloppyness on these. They really smoke the grip and lats good :-)

It's been a loooong time since I levered any significant weight with the sledge and the 12#er felt damn hard. I'd better get back at it.

I was also at a camp-out on the weekend and had a few people ask about bending and tearing so I can foresee the need to get back at the cards and horse shoes so I don't embarrass myself when asked to do some impromptu performing. I've been hitting a deck a day for a while but it's been quite some time since I've pushed on a shoe.