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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


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


Ice Ice Ice

Scott Yard

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