posted on February 8, 2019
This week I chose to bench with my feet up. This variation gives my back a little relief as well as works on my pecs more than regular bench. I always choose to go with the football bar when benching with my feet up because it allows me to use more of my lats to stabilize the bar.
My upper body training days have had two main goals: to increase my endurance and to put on some muscle mass. Unfortunately, I have been slacking on my eating which has hindered the latter. I just need to make eating more a priority. Eating enough food allows your body to recover fully which in return allows you to push harder the next time you are in the gym.
If you are looking to put on some muscle mass while increasing your endurance, I highly recommend doing some sort of superset. A personal favorite of mine is bench super setted with inverted rows. Here is an example of something I have used the past month:
Week 1: 6 sets
Inverted rows x12
Week 2: 6 sets
Week 3: 6 sets
Inverted x6 paused at the top
This week I chose to test my endurance. After 1-2 months of endurance style weight training I go back to making strength a priority- meaning no more super sets. This is what I did Tuesday:
Not only did I recover much faster than I usually do, I hit a PR!