EFS Q&A - Log Team Most Recent Logs Comment On Log Coaches LogsBob YoungsDave TateHarry SelkowJL HoldsworthJosh BryantMarc BartleyMark WattsMatt RhodesPro Powerlifting LogsBrian SchwabDave KirschenHannah JohnsonJeremy FreyJo JordanJoey SmithJulia LadewskiMarshall JohnsonMolly EdwardsShane ChurchSteve GogginsTed ToalstonZane GeetingPro Raw Powerlifting LogsBrandon SmitleyCasey WilliamsJennifer PetrosinoScott YardVincent DizenzoPro Bodybuilding LogsMark DugdaleShelby StarnesStrongman LogsAmy WattlesAndy DeckChase KarnesClint Darden
elitefts™ Foam Roller 36x6 Regular $19.95 / On Sale $12.97

Work out the kinks with our tough roller.

TK Bands (Tommy Kono)  $39.95

A Tommy Kono original.

11/16/2012 11:48:32 AM -
Bench Day

Bench Day

Another simple and realitively easy workout. Not a deload day but very close. Lots of icing going on right now post workout. I kept it simple and this workout lasted only a half hour with ample bullshitting in between sets.

Warm up

Mobility work:

Push up plus, Wall slides, Peck mobs, Upper back twist on all fours, Spider man walk, Prone knee raise, and a few more that’s names escape me right now.

1 set of 10 reps each movement.

Indian clubs: 20 swings each arm

Soft tissue work:

About 10-15 seconds each spot of the following.

Rumble roller on entire back

ELITEFTS roller on legs

Lacrosse ball on pecks and delts

Stick on forearms, biceps, and triceps

About 10-15 seconds each spot

Bench

135 for 10

185 for 3

225 for 5

315 for 5

375 for 5

Speed Bench with feet up

225 for 3 sets of 3

D.B front raise/side raise set. 1 rep of front raise then one rep of side raise and repeat 8 times for 16 reps

1 set with the 20s

1 set with the 45s

Rope pushdowns

3 sets of 10

DONE

Ice Ice Ice




,
Scott Yard


Email This Training Log To A Friend


Now it's easier than ever to share, Click Here to email this Question to a friend.

Link To This Training Log







ELITEFTS
INFORMATION
GET CONNECTED





We are not EliteFitness.com
©1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved