January 20, 2016
Bench Day
The team had 4 people today. Matt was in charge.
Bamboo Bar with 25lbs kettle bells each side....speed reps for 25 reps then immediately to
Fat V Bar Pull Down 70lbs x 25 reps 4 rounds of this.
Barbell Speed Bench Press: Double Red Bands causing 100lbs of tension, 25lbs + 5lbs on each side so the bar was set at 105lbs + band tension.
x 3
x 3
x 3
x 3
x 3
x 3
x 3
x 3
last 2 sets speed also as fast as possible
x 20
x 20
Accessories
A cycle done 4 rounds:
Face Down on Incline Bench Rowing 2 50lbs kettles to failure (first round x 30, second x 20, third x 15, fourth x 15) bruta;!
25lbs hammer curls till failure (first round x 20, second x 15, third x 10, fourth x 10)
V Fat Bar Pulldowns 130lbs till failure (First round x 30, second round x 30, third x 30, fourth x 25)
Tricep Rope Press Downs 70lbs to failure (first x 20, second x 12, third x 12, fourth x 12)
After that....
Bent Over Rope Circles...brutal one set to failure.
Then....
Orange band Face Pulls
x 40
x 40
x 40
Killer!!!!
FUARK!!! Looks like a BEAST of a workout there bull! Your training volume never ceases to amaze, awesome work brother.
How'd you like benching with the bamboo bar? My new gym has one and am pretty excited about throwing it in to my offseason training.
Also how's the sumo deadlift coming along/ how do you like it?
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