Feb 8 2018
Warm up: DB Decline press 70s 4x15/Cable upright row (rear delt focused) 60 4x15
ME Upper
Close grip (Index touching smooth) High Incline Press 3RM: barx10, 95x10, 115x5, 135x5, 155x3, 175x3, 185x3, 195x3 (PR)
Close grip high incline press off pins at nose level: 135x4x8, 1x6, 115x3x8, 95x15
Pendlay row 185 3x8/Rotating KB tricep extension 30s 3x15
SA DB Row 100s 4x8/elbows out extensions 25 lbs 4x15
Cable shrugs 200 4x20/DB lat raise 10s 4x20
Plate front raise 25 3x15
The high incline is by far my weakest ME variation, as I’m pretty long limbed it puts me at a pretty poor mechanical advantage. However, it overloads the hell out of my arms, especially triceps, so it’s very useful for me. 195 was a 30 lb PR in this movement and it kind of came out of nowhere as I’ve struggled to get 5 lb PRs the last several times I’ve done it. Needless to say, I’m pretty excited about what the variations closer to a normal bench later this cycle will be because of this PR. Time will tell though.
It kind of flies under the radar, but I really think a lot of my progress (DISCLAIMER: I’m not strong I know, but have made a ton of progress recently, that’s what I’m speaking too now) can be attributed to the DB bench I do as a warm up. I stole the idea from Matt Wenning, but changed it up a little to fit my needs. He recommends 4 sets of 25 before the main workout. However, Louie often talks about doing DB presses every other day for 4x15 and has had a lot of success with that. So I do 4x15 every time I go in the gym, rotate the angle I press at every time, and add 5 lbs whenever a weight gets easy. This has really helped my pressing as well as upper body mass IMO. Once again, I know I’m a below average bencher, but all I can do is try to make progress and this has helped a lot. Would love to hear some feedback, tips to make it better, etc. from y’all.
Trap