ANS Fortitude Day 6 | Colby Strunk

4/1/13

Yesterday was a true test of my mental focus and strength. I was tore up from Sunday’s workout, I would have loved to hit legs Monday instead of bench.

Getting The Mind/Body Right

Chris called a few of us out last night and it was my time to either rise to the challenge or hang my head, I stepped up to the plate and did well. I have been struggling with my bench form for quite some time (I press power lifting weight with a bodybuilders technique).  I spent a lot of time with him working on my technique, a PVC pipe then finally a bar. I was working on “bending the bar” and pulling down with the lats to maximize power.

The MAX Effort Bench Workout

Max Effort Incline Press

Chris devised a three week plan of doing max effort bench work on the incline bench press with chains. 5 working sets of 5. I was using a wide grip and sinking the bar to my top ab.

  • 135lbs+100lb chain 1 set
  • 155lb+chain
  • 185lb+chain 3 sets of 5
  • 225lb+chain for 2 reps

Flat Barbell Bench Press

I got my wish and was able to shirt up. I used an Inzer Rage X shirt, I have no idea how to use it, it was very “worn” out, limited pop left in the shirt. I did all my presses off a 2 board.

  • 275×5
  • 315×5
  • 365×2 (UGLY)

I then switched over to reverse grip bench to really work on activating my lat and bringing them into the bench movement to increase power. *See video for sets/reps*

Dumbbell Floor Presses

I did 2-3 sets of dumbbell floor presses with the 100lb’s to completely burn out the chest, I ended up hurting myself a little but I’ll be OK. I tried for 8-10 reps each set.

Accessory Work

I was pretty burnt out last night but pushed through a few sets of dips, and tri extensions with bands.

I then did a quick ab circuit such as hanging leg raises on the Olympic rings, black banded crunches and side obliques.

On ANS Fortitude…

I can feel that Fortitude in my system and beginning to change my physique, as I mentioned before my skin is getting tighter “shrink wrap”, aggression is up at the right times (in the gym) and I am feeling fuller and my appetite has picked up.

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