Now that I've given my body some rest after the APF Summer Bash, I'm running an off season training cycle, where my goal is to build upon my healthy movement, and hopefully hit the platform raw, full power in late 2017 or mid 2018, and rack up another 10x bodyweight total.
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Sunday morning I got in some more max effort benching with everyone. Since they were getting up to some pretty heavy attempts for their meets, I just jumped in with them and use the foam board to mix up my variations a little bit. I got some pretty crappy sleep that night, and after having a long day at work on Saturday, plus my squatting, I knew things weren't exactly going to be ideal, so I just did what I could. I was hoping to hit 255x10, but on the 8th rep I just decided to cut my losses there for the day. The close grip Spoto presses against chains was a good variation I'm going to need to keep around. Otherwise, another good Sunday with the girl the rest of the day before starting a long week. Hopefully things good much better next Sunday.
Items Used in this Training Session
Sabertooth Bench Bar
EZ Loaders
Chains
Spud Ab Strap
Monster Mini Band
Warm Up
Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads
Cats/Camels - 10 each
90-90 T-Spine Rotation - 10 each side
Push Up to Downward Dog - 10
Band Dislocations - 10
Alternating Band Dislocations - 10 per arm
Band Pull Apart Super Series - 1 round
Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) Foam Board Bench Press
55x10
105x10
145x10
175x10
195x10
235x10
255x8 - PR
215x12
225x12
B1) Close Grip Spoto Press vs 2 Chains Per Side
165x12
145x2x12
C1) EZ Bar Skull Crushers
4x12
D1) Spud Strap Pressdowns
3x15
E1) Overhead Band Tricep Extensions
100 total reps
E2) Seated Bent Over Rear Delt Raises
100 total