Tuesday, January 31, 2012

Wed 2/1 Max Effort Bench

Today was a great workout! Justin & Kellie worked out the AM Crew, and worked up to 115# and 245#.. the PM Crew was Nick, Fred, and Ed .. (it rhymes!)

Ed worked something a little different and did 4 sets of 275 flat bench for 8 reps - Strong performance.. calculates to a 348lb 1 Rep RAW BENCH!

Nick & Fred did Floor presses, where you lay on the floor in a Rack and bench press partial reps - until your elbow hit the floor. The idea of this exercise is it isolates your pressing muscles and basically takes your entire Leg Drive out of the lift.. typically a lifter will press 90-95% of their 1 Rep Max Bench on a Floor Press due to no leg drive.

Floor Press: 225x2, 275x2, 295x2, 315x1, 325x1, 335x1, 315x1
Tricep Push Downs: 75x20, 85x20, 95x20, 105x20
Lat Pulldowns : 140x15, 160x15, 160x15, 160x15
Face Pulls: 100x15 (4 Sets)

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