My 9am Sunday morning bench days with the guys are a mix of everything, so it's not speed or max or volume. I call them happy fun days. Warm-up sets are omitted.
band-assisted bench:
these were done with the blue band draped over a low pin. The bar was at full weight for the last 3", and probably 200lbs less at the chest.
225 x 3
315 x 3
365 x 1
405 x 1
455 x 1
475 fail
475 fail
465 fail (but i failed higher, haha)
dumbbell bench, feet off the ground:
100 lb. dumbbells x 10
110 x 8
110 x 4 (only 40 seconds rest)
110 x 6
close-grip 5 x 5's:
(These are where you to do 5 back-to-back sets, starting with the 1 board and adding a board each set. They are brutal at the end since your triceps get worked more with each board)
185 - failed on the 3rd rep of the 5board
185 (regular grip) - switched it up to hit the triceps a little different. failed on the 5th rep of the 4 board
155 - complete. this was exhausting
band-resisted decline abs:
green band, 4 sets til failure
We just got a prowler at the gym so I did a few laps with it. Most of the guys were almost dry-heaving after it. I've been doing cardio (ultimate frisbee) 3 days a week, so it wasn't as bad for me. That thing is a beast though. It feels a lot different than heavy sled work. Definitely a good workout for hard cardio.
1 comment:
Now you just need a shirt that gives you 200# off the chest.
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