Bench (Explosion Day) 6-11-13

This is a day to work on speed from the bottom of the lift.  So I did my best.  The gym I go to has some really strong guys there and it was quite busy where I was so I didn't get to do everything I wanted to.  And of course I was as weak as I feared on the bench.

Flat Bench Press:

Bar(45lbs) x 12 reps
95lbs x 10 reps
135lbs x 10 reps
155lbs x 6 reps
155lbs x 5 reps
155lbs x 5 reps

Skullcrushers: 

35lbs x 10 reps
45lbs x 10 reps
50lbs x 8 reps
50lbs x 8 reps
50lbs x 7 reps

Cable Pushdowns:

40lbs x 15 reps
40lbs x 10 reps
40lbs x 10 reps
40lbs x 10 reps 

Close Grip Bench Press (rest pause):

95lbs x 15 reps (rest/pause) 5 reps
95lbs x 12 reps (rest/pause) 4 reps
95lbs x 8 reps (rest/pause) 4 reps

I really feel like my triceps are the weak point in my bench.  Hence the extra work on them this week.  I did not like this workout though.  I really wanted to do some incline DB presses.  But the bench for the incline was taken the entire time.  It was a very busy afternoon in the gym.  I really needed to do some ab work as well, but I ended up forgetting about it.  I was only in the gym for something like 40 minutes, which is a short time for me.  But it was kind of needed as I was heading to a ball game with my future wife something like 30 minutes after I got home.

I'm so weak on the bench.  But I'll turn my weakness in to a strength.  My younger brother at one time set the Oklahoma under 18 record by benching 500+lbs.  Some day I'll get there. I just need to keep working at it.  And I guess I need that kind of self loathing to keep going.  The fire to keep getting better will always be pushing me back in to the gym and will hopefully make me great.