23 Dec 2014- Bench & Trap-MASS Continues

23 Dec 
0840 hrs

Speed and Aggression was the focus of today, I have done some reading and I was so focused on staying tight that I sort of forgot the eight was supposed to move with a certain speed. I am not a fast athlete to begin with. So this is part of why my Bench has stalled. Not to mention the hip but I cannot lean on that for everything.

My Low back and Hip felt A LOT better this morning. I was able to actually arch and drive through my legs a little without irritating my Hip. This Bench Session felt very good.

Chest Supported DB Rows 3 x 20 x 20 lbs
Excellent Warm Up movement.
Bench
1 x 30+ x Bar
1 x 5 x 80 lbs
1 x 5 x 105
1 x 5 x 125
1 x 5 x 135
1 x 5 x 155
1 x 7 x 175
Dynamic Bench
8 x 2 x 145

I am working the percentages exactly because my Bench has stalled. The 7 reps with 175 was fast and explosive. I stopped before things slowed down. The 8 sets of 2 reps felt decent and moved very fast.

Neck Crunch 10 x 20 x 25 lbs
In between sets of DB Fly Rows and Bench. the last two sets I struggled a little. I am sure I am sure I will feel these tomorrow.

STONE COLD! STONE COLD! STONE COLD!

DB Row (No rest, Back and forth until completed)
2 x 11 x 80 lbs
1 x 9 x 80 lbs
1 x 7 x 80 lbs
 Moved Left to Right with no rest until all the sets were completed. Looking to build a little conditioning in my Lats. It also helped my lower back using the lighter weight.

Superset
Face Pulls 4 x 20 x 70 lbs
Tricep Pushdowns
1 x 15 x 70 lbs
1 x 11 x 70 lbs
1 x 9 x 70 lbs
1 x 7 x 70 lbs

Excellent superset. I had written down sets of 9 reps for the Tricep work, I thought about sticking with it but I decided to push the reps. I did hold the Contraction on the last 2 sets of Tricep Pushdowns.

ITWY 2 x 15 x 2.5 lbs
Serrano Press 2 x 20 x Orange mini EFS Band

The ITWY's is a regular. The Serrano pres was something I was introduced to yesterday. It sucked. But everything in my upper back and rear delts fired to hold fast. The Serrano Press is done with your chet on an incline bench. You press your hands over head while the bands pull downwards. Rear Delts and Upper back were on fire. Excellent Combo with the ITWY's.

Keep Moving Forward, Keep Getting Strong(er)