I made the 3 hour each way drive to Elitefts to train last weekend. It had been a few months since I've trained at the S5 compound, this trip was long overdue. I benched with my regular training partner, Ted Toalston and with Dave Tate. Two of my favorite people to train with. We bench heavy, caught up, and BS'd, as always it was a great training session with these guys.
Bench vs Chains
We worked up to 225 lbs and 1 chain per side and started to add chains
225 - 1 chain x 3
225 - 2 chainz x3
225 - 3 chains x 3
225 - 4 chains x3
225 - 5 chains x 3
245 - 5 chains x 1
275 - 5 chains x 1
315 - 5 chains x 1
335 - 5 chains x 1
355 - 5 chains x 1
I felt great and had a lot of fun. I definitely miss training there every weekend.
Accessory work: I told Ted I wanted to do something different today.... here is what he had in store:
We used one of the original "Westside Freak Bars" with a short mini band around the wrists.
https://www.westside-barbell.com/products/the-freak-bar
The idea was to keep the springs on the bar all the way out. We did 3x10 with 1 plate on the bar and it was pretty hard. I've never used that bar before and it was a pretty cool secondary movement.
After that we took the band off and did 3 sets: 10 pushing the handles together at the top, 10 reps pushing handles together half way, 10 reps pushing handles together at the bottom.
I texted Ted the next day to let him know my shoulders and upper back were so sore!
Chest Supported Cambered bar rows 5x10 @ 185 lbs
It was a great day, already looking forward to my next trip down there.
