M95C25T2 #2 Banded Bench Press 91,5 kgs PR BP 116 & Dips

19 Feb 2017 M95C25T2  

BENCH Day

Got everything I wanted so I am happy. I think I will aim for 117,5 on regular bench after bands and then I will throw in a maxout type session but under QVT conditions so tiny increments all the way. I have some anecdotal advice for anybody suffering from elbow pain from bench pressing: I do experience this. Usually when I break the lockout and lower the bar in the very early stages of lowering the bar I get a sharp pain in my elbows. This is because I am tucking my elbows and creating an unnatural path for the bar. I know I should work on this, but this is difficult and no matter how much I focus on this, I do make this mistake. The problem is that once this mistake is done; the pain does not subside during the workout. So what I have learned to do is put in some bicep training the day before bench. I don't have a recommended volume or intensity but this is what has worked beautifully for me.

#2 Banded Bench Press:

82,5 kgs x 5 reps PR

85 x 4

87,5 x 4

88,5 x 3

90 x 3

91,5 x 1 PR

Bench Press:

107,5 x 3

112,5 x 1 @ 95.7%

116 x 1 @ 98.7%

BP Drop Set:

100 x 4

90 x 6

80 x 8

70 x 10

Dips:

BW x 10 x 3 sets

Tricep Band Pressdowns:

#1 x 20 x 6

Rope Pull-ups:

BW x 5 x 2

Preacher Curls:

10 x 6 x 5

Fat Gripz:

85 x 5s x 2

90 x 3s x 2

V = 16s