Post by rwess on Jan 8, 2012 8:03:06 GMT -5
1-8-12
Had a great training session with the guys at John Borek's place in Concord, N.C.
I was scheduled for dynamic bench work and they were working heavy bench.
Afterward we blasted delts and tris.
Dynamic Bench:
upper body warm ups then:
135 = 3 x 3 reps (rotating 3 grips)
145 = 5 x 3 reps (rotating 3 grips)
Assist work:
Seated front military press with 2" fat bar
bar x 20
95 x 10
105 x 10
95 x 20
Rack lockouts: (approx. 10" lockout)
225 = 3 x 5 (appox 45 sec rest between sets)
Close grip pushups on bench:
30 rep burn out set...tris were fried!
Had a great training session with the guys at John Borek's place in Concord, N.C.
I was scheduled for dynamic bench work and they were working heavy bench.
Afterward we blasted delts and tris.
Dynamic Bench:
upper body warm ups then:
135 = 3 x 3 reps (rotating 3 grips)
145 = 5 x 3 reps (rotating 3 grips)
Assist work:
Seated front military press with 2" fat bar
bar x 20
95 x 10
105 x 10
95 x 20
Rack lockouts: (approx. 10" lockout)
225 = 3 x 5 (appox 45 sec rest between sets)
Close grip pushups on bench:
30 rep burn out set...tris were fried!