ME bench day

ME benchin

Warmup with bands
pull apart – x15
fly – x 15
static stretch x 15sec each shoulder

Floor Press
bar x 20
95×10
135×5
add 1 chain per side
135×3
add 2nd cps (~100lbs)
135×3
185×3
225×1
255×1 PR

straight weight floor press
add single ply bash- everything from here is a PR. old pr was in HPHD (285lbs)
315×1
365×1
405×1
455×1
505×1

avg band pushdowns
3×20

lat pulls
3×10

curls
3×10

Been training when I can. Work has been nothing but a pain lately and it’s killing me. I’m hitting PR’s but can only imagine what I’d get if I could actually be consistent.

1.25.10

Benchin

Bar x a bunch
add 50lbs of chains – no deload at the bottom
bar x 5
add 2nd set of chains
bar x 5
95x2x3
Chains were sliding off the bar. Took one set off, put on a lead chain, and looped it through multiple times. still no deloading at the bottom
95x2x3
135x6x3

floor press
135x4x10

Chain press – looped chain in blast strap handles
3×10

GB lats
3×10

PB rows (one band per hand)
3×10

GHR abs with blue band
2×25

PB pushdowns
3×15

Arms were twitching while doing the floor press so didn’t really want to push it. Felt unstable after all the chain benching. Chain pressing KILLS the triceps. The purple band rows were interesting. Used those instead of the blast straps and it worked pretty well.

1.16.10 – PR squat

high box spider bar squattin.

75x2x5
165x2x3
255×2
add box and 100lb chain
345×2
435×2
added belt
485×2
525×2
575×1
665×1

Standing abs with band on ghr
Green 3×15
blue 1×25

Done. Good day today. Last squat was the hardest of all. Once I remember to pop the hips through I seem to have no problem at all getting the weight up. Everything felt light when unracking so that’s a good sign. That spider bar sure does amplify any wobbling you do.