Bench Training

*xband walks
*banded hip extension
*internal & external rotations

Bench

  • Bar x 30
  • 145 x 10
  • 225 x 5
  • 325 x 2
  • 375 x 1
  • 415 x 1
  • 325 x 8

Low Cable Row

  • stack + 45 x 12
  • stack + 45 x 12 x 2 vs. light band
  • stack + 45 x 8 x 2 vs. light & mini band

Single arm pressdown

  • 60 x 20 x 3

DB lateral

  • 30 x 15 x 2
  • 40 x 15 x 2

Light Band Pull-apart

  • 100 total Reps

After taking a couple of weeks off from benching I felt much better today. The elbow, shoulder and lower back were all functioning within parameters again so it was a good day.

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