[youtube=https://www.youtube.com/watch?v=-eQROKGzyjw] Some huge Bench Press Pr's training On Tuesday


Brandon Cass Huge PR 805 x 5 Reps

Monday Workout

Squats 5 singles (felt okay)

Deadlifts off 3 inch deficit (top set of 3)

Speed Deficit Deads 3 x3 (didn't feel recovered, slow but got through)

Shrugs 3 sets 12 reps

Tbar Rows 5 sets of 6

Yoke 3 sets x 15 yards

GHR 3 sets 6

Band fly flight 3 sets 20, abs neck staggered in throughout

Tuesday (fluff arm workout)

10 minutes of occlusion training giant set (machine curl, hammer curl, overhead tri ext with rop, tri rope pushdown)

Dbell Concentration curl 6,8,10,12,15 superset with kaz press 12,12,12,12,12

Abs Neck Throughout

Heavy bag intervals at end

Weds Hill Sprints (on treadmill out of town)

12 sets 10 seconds on , 30 seconds off

Video here

Thursday at different gym 8 sets of 10 floor fly dbells paused incline dbell fly 3 sets 15 reps dips max reps in 60 seconds, max in 45 sec, max in 30 sec in and out here are some flys

#chesticles with @noahstrength today! #chesttraining #hood #pigiron #jailhousestrong #Jailhousestrongshirt #westmont

A video posted by Jailhouse Strong (@jailhousestrong) on Apr 1, 2015 at 2:48pm PDT