Speed Bench (quadded minis): 95x3x6
105x3x2
Manpon Press (medium grip): 185x3
195x3, 3
205x3, 2
Tate Press + Cable Triceps: 37.5x12
stack x 15
37.5x10
stack x 8
37.5x10
Cable Rows: 150x10
180x8
190x8, 8
+ the swiss ball leg rotation ab thing with the ball that has sand in it x 3 sets
Today was good. I worked on arching more and I tweaked my benching to where I keep my elbows more tucked all the way up using more triceps and lats. I felt a lot faster and just as strong doing this, rather than flaring my elbows. It felt a lot stronger on the manpon presses too. I will need to really work on my triceps to make this my regular bench style though.
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