Max Effort Bench

Monday was a max effort bench day at Apollon

I'm taking a few weeks out of the shirt in order to recover a bit, although I'll be getting back to it soon to prep for a September meet.

The exercise of the day was a 2 board press with a doubled mini band and two chains.

Started with the bar, then a plate for a few reps, then added the chain.

135 x 1

Added band next

135 x 1

185 x 1

225 x 1

250 x 1

270 x 1

290 x 1

305 x 1

The 305 was clean, but a good grind, so I called it there.

Next up was a dumbbell overhead press. I took one warm-up with 60s, then did 4 worksheets of 10 with 80s

After that, 4 sets of 10 dumbbell chest supported rows with 100s

4 sets of 15 on the shrug machine with 4 plates

4 sets of 15 on the dip machine.

That was pretty much it. I may have done a few sets of curls as well, but I don't actually remember, lol.

Good work today, I feel like my raw bench strength is starting to come back.