Bench
275x1
290x1
305x1
315x1
275x5
225x10
Dips
10; 10; 10
Facepulls
75x20
75x20
75x20
Jackknives
12; 12; 12
Calves
270x33
Notes
I benched with my ribs down, glutes contracted and abs braced today. This is going to be a game changer. There is a lot more to the position than I just listed, but essentially I benched in a manor consistent with everything I've been doing the past couple weeks. The power was immediately apparent. Speed on 315 was crazy. The limiting factor was my core/glutes. I felt my "nether regions" (mid/low back, abs, glutes) contract/spasm like crazy during this lift. I felt nothing in my arms. It was like my body pushed a button and my arms were levers.
I need a ton of reps under the bar to get comfortable with this, but I feel it is the right approach for me. I don't give a flying fuck if everyone thinks a big arch and disconnected rib cage is the "right way" to bench. I'm going to be compact and solid.
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