Thursday, February 16, 2012

2/15 Max Effort Bench Press Future

Today's Max Effort Bench Press exercise was the Future method.. where we attach bands to the top of the power rack while we bench press. This causes the weight to be lighter at the bottom of the press, and heavier at the top..the bands are stretched as the bar is lowered down to the chest. It is called the "Future" method because it is a weight you would be able to lift in the future...

Bench Press Future:
Ed - 315x4, 365x2, 405x2, 455x1, 475x1, 485x1, 500x1, 335x10
Fred- 315x4, 365x2, 405x1, 455x1, 475x1, 485x1, 485x1, 385x10
Nick - 315x4, 365x2, 405x1, 455x1, 475x forced rep x 3sets, 385x9

We performed the last few heavy sets with a 2 board to really hammer the triceps. This is especially important when training for a Shirted Bench.

Tricep Pushdowns V-Bar
80x20, 100x20 x 4

Wide Grip Lat Rows
140x15, 160x15, 160x12, 180x10

Side Dumbbell Raises
22.5 x 5 - 4 Sets

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