I'm sure some will remember the Etch A Sketch doodling toy. It had a screen with some magic sand inside, and two knobs at the bottom that would move the arm inside vertically and horizontally by twisting them.
When you were done with one spider web drawing, all you had to do was turn it upside down and shake it to get a clear screen again.
Monday's are like that for me. It's the START of a brand new week. I get to practice the acquisition of strength and conditioning levels with my friends. I get to CREATE new ideas, and implement different techniques with old ideas.
I basically get a "do over" card EVERY week, or as I like to say...It's Monday...it's Etch a Sketch shake out day.
Since we are in full swing of the summer (my favorite time of year) I like to mix up the training a bit with more conditioning. What I will do is PRE EXHAUST muscles. I know, what about the strength gains? In my programming, right NOW, unless you are getting ready for Fall sport, I'm not very concerned about it.
What we did to PRE exhaust today was to GIANT set Blast Strap Rows, Push Ups, Dips for 250 reps of EACH before we benched.
Then...We benched x 10 reps until you can't do 10. Like Saturday's Squat training
So here's how it went:
45x10
95
135
155
185
205
215
225
250
265
275
and ONE guy actually punched out 285 for the TEN reps today.
I added:
Cable Lateral Raise: 3xx30
Bat Wing Pulldowns: 1x15x160;1x15x170;1x12x180
Single Arm/Standing Cable Cross: This is more for the Combat Chassis than it is a pec pump. (but...I got that too)
Benny wanted to run through the wall from my gym to the Xfit side, you know...just to make an IMPACT. But settled for me setting him on fire for time instead.
Bastard can stand the heat, that's for sure.