de upper!

[kingc_79]

today on bench i started practicing my wider grip and arching my back and workin hard on speed.

speed bench(index on ring) 10 sets of 3 w/135lbs
close gr inc 3 sets of 10 w/135lbs
weighted chins 3 sets of 5 w/45 plate
push press 3 sets of 5 w/155lbs
face pulls 3 sets of 7 w/90lbs
db tri ext 3 sets of 7 w/30lb db

this was first time i done face pulls and i really like them. my upper back is weak so i thought i should start doin these regularly.

 

[cheesecake]

Awesome work man.

Face pulls work your upper back like nothing else. I love them. They should really help with your bench.

How long is it until your powerlifting meet?
...chad...

 

[kingc_79]

its oct 4, so i got bout 6wks from sat. so im gonna try 2wks bands, 2 w/o, 2w/chains right up to a wk prior to the meet i think. see how that works

 

[Lord_Suston]

nice, looking like you getting some nice strength gains. Try to squeeze those shoulder blades. On the face pulls try to hold them tight against your eyebrow for a sec or 2 it kills. Man you getting some solid results bro

 

[kingc_79]

thanks man...ill do that on the pulls...yea on the bench i've really been emphesizing(sp?) form more and really squeezing my traps and drivin with my feet and arching my back. gonna be awkward for a while but ill get it.

 

[pwr_machine]

Keep it up!

 

[Lord_Suston]

cool how's the tricept strength overall cause most of the lift is that

 

[Lord_Suston]

Nee bentover rows IMO they are in the same plane as bent and help the lats immensly

 

[kingc_79]

i think triceps are decent...its the bottom(lats) i'm weakest on

 

[Lord_Suston]

ok, just making sure, try some speed pull-ups as well

 

[kingc_79]

i do those on my me bench day

 

[kingc_79]

ok, just making sure, try some speed pull-ups as well

ill try that