Post by rwess on Feb 22, 2012 22:32:49 GMT -5
2-22-2012
Dynamic Bench Day
General full body warm up then:
Barbell Bent Rows:
Bar x 30 squeezing upper back hard
135 x 15
155 x 10
175 = 3 x 10
135 x 20
Warmed up chest with incline bench: bar x 50 reps squeezing upper pecs.
Dynamic Bench:
Bar & red mini band x 10
95 lbs. & red mini band x 5
115 lbs. & red mini band = 8 x 3 reps, rotating 3 grips
Standing Barbell Military Press: (Bar touching chest each rep and used a little momentum to throw bar upward)
95 x 10
105 = 2 x 10
Superset each set with 5 reps of widegrip chinups using palms facing inward grip on chains hanging from top of power rack)
...yes is hurts the hands!
Rack Lockouts: (approx 8 inch lockout range)
225 x 5
275 = 2 x 5 reps
Biceps:
Bar x 20 reps
Bicep pullups (full range) 3 x 5 reps
Partial Deads:
135 x 20 reps
Dynamic Bench Day
General full body warm up then:
Barbell Bent Rows:
Bar x 30 squeezing upper back hard
135 x 15
155 x 10
175 = 3 x 10
135 x 20
Warmed up chest with incline bench: bar x 50 reps squeezing upper pecs.
Dynamic Bench:
Bar & red mini band x 10
95 lbs. & red mini band x 5
115 lbs. & red mini band = 8 x 3 reps, rotating 3 grips
Standing Barbell Military Press: (Bar touching chest each rep and used a little momentum to throw bar upward)
95 x 10
105 = 2 x 10
Superset each set with 5 reps of widegrip chinups using palms facing inward grip on chains hanging from top of power rack)
...yes is hurts the hands!
Rack Lockouts: (approx 8 inch lockout range)
225 x 5
275 = 2 x 5 reps
Biceps:
Bar x 20 reps
Bicep pullups (full range) 3 x 5 reps
Partial Deads:
135 x 20 reps