Today was offically the first day of my training cycle for my bench only July meet. My legs need some more work and Im going slow. I have been getting after it for 15 years. Hitting the breaks wont kill me. I decided to check out the 5th set ebook sold here at Elitefts by Swede Burns. Good book! I like the basic premise and decided to have some fun with it the next few weeks before I dive into heavy singles and start peaking for the meet.
Bench
135 for 5 3 sets
225 for 2
315 for 2
400 for 2 4 sets pinky on ring grip
400 for 9 with comp grip. Ring finger on ring
2nd set of 400 for 2
https://www.youtube.com/watch?v=3LctHeMMxwI
5th set of 400 for 9
https://www.youtube.com/watch?v=rLn6YHRE4TQ
Dead bench with reverse black bands with bar at chest
405 for 1
455 for 1
495 for 1
550 for 1
Incline DB Fly
65 for 8
75 for 8
85 for 8
close grip bench with elitefts shoulder saver pad with hands touching pad sides. (very close grip)
135 for 10
185 for 10
225 for 10
Rope push downs
3 sets of 20
DONE