05/08/10 Bench

Awful workout today. The normal grip comp pause bench was horrendous. Some of it was the fact that my triceps were still pretty sore from the JM Presses the session prior, but still not an excuse to do this poorly. Just need to regroup. The last set of the reverse band was the easiest of all the sets. I think part of the problem with that exercise is that I haven't handled heavy weight since the meet. Floor presses went well.

Normal Grip Competition Pause Bench
255 lbs x 2 reps x 1 sets @ 9 RPE
265 lbs x 1 reps x 1 sets @ 10 RPE
255 lbs x 1 reps x 1 sets @ 10 RPE
245 lbs x 2 reps x 1 sets @ 9 RPE

Reverse Band Bench (greens at pin 6)
315 lbs x 3 reps x 2 sets @ 8 RPE
335 lbs x 3 reps x 1 sets @ 9 RPE
335 lbs x 3 reps x 1 sets @ 8 RPE

Floor Press (Medium Grip)
225 lbs x 5 reps x 4 sets @ 8 RPE

Finished with some supine rows, banded face pulls, and banded curls.

Total Workout Time: 2 hours (lazy Saturday)

BW: 183.2

This One's for The Haters - Banded Bench and Back Day 5/8/10

-> Since I experienced some elbow pain last week, I am going to do mostly the same workouts but with the resistance bands instead of the weights to not aggravate my very important elbow joints further.

-> great idea Dave for "Body by Ben" however somebody beat us to it haha (bodybyben.com -> I am not an official sponsor, please note that BodyByBen does not endorse this statement). However, this did not stop me from having an amazing day and coming up with some new exercises that use only resistance bands. The creativity is always flowing.

... SO WITHOUT FURTHER ADO, HERE IT IS ...

Banded Bench (no weight)
8 reps with 1 purple (doubled) and 1 red (doubled)
2 reps with 1 purple (doubled) and 1 purple (singled -> looped around me)
4 reps with 1 purple (doubled) and 1 purple (singled -> looped around me)
4 reps with 1 purple (doubled) and 1 purple (singled -> looped around me)

Banded Incline Bench (no weight)
5 reps with 1 purple (doubled) and 1 red (doubled)
5 reps with 1 purple (doubled) and 1 red (doubled)
4 reps with 1 purple (doubled) and 1 red (doubled)
5 reps with 1 purple (doubled) and 1 red (doubled)

Banded Shoulder Press (no weight)
8 reps with 1 purple (singled - looped around me)
8 reps with 1 purple (singled - looped around me)
8 reps with 1 purple (singled - looped around me)

Banded One-Arm Rows (looped bands through handles on the 100lb plates)
7 reps each arm with 1 red (doubled)
5 reps each arm with 1 red (doubled) and holding the 10lb plate looped through the bands
5 reps each arm with 1 red (doubled) and holding the 10lb plate looped through the bands
5 reps each arm with 1 red (doubled) and holding the 10lb plate looped through the bands

Banded Lateral Lat Pulldown (no weight)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)

Banded Face Pulls (no weight)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)

Banded Chest Flys (no weight, thumbs in)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)

Banded Shrugs
8 reps while stepping on 1 red (doubled)
8 reps while stepping on 1 red (doubled) & holding 10lb plate looped through bands in each hand
10 reps while stepping on 1 red (doubled) & holding 10lb plate looped through bands in each hand

---->>> NO ELBOW PAIN TODAY!!!!

**** SOME STRETCHING AFTER ****