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4/19/2012 6:22:02 PM -
Bench Day

Bench Day

Warm up

Lacrosse Ball on delt and upper back
Rumble roller on entire back
Stick on lats, tris and pecks
Traction for delts against strong bands

Bench

333 Day. Reps prescribed only

45 for 10
135 for 5
185 for 3
225 for 3
275 for 3
295 for 3
335 for 3
380 for 3

Bench against double minis with start and pause commands

315 for 1
365 for 1
405 for 1

Incline D.B Press

85’s for 3 sets of 15

Lying Triceps ext with barbell on the floor

135 for 3 sets of 8

Done. Solid workout today. I did only reps prescribed and it’s a nice mental break to not have to go for broke right now. The mini band bench at 405 was tough. I hoped to do some mega cool top end type lift but that was already set up. I consolidated pause work with top end work and I may do this regularly. Kill two birds with one stone right. I may do this on squat day as well. I want to hit a GM and use the yoke bar each week. I may just do Gms with the yoke bar. I’m looking for efficiency and recovery right now to maximize gains. For the D.B work I plan to start at 85's for 3 sets of 15 and keep adding 5 lbs and going until I get 3 sets of 15 then add another 5 lbs and so on. Volume!!!!!!




,
Scott Yard


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