So starts our off season training. We use this time to get in shape, dial in form and technique, train weak areas and try out new ideas and movements. Our next meet is not till November 2015 so we have a lot of time to work on things. Im still weighing my options of my first meet back. I have a lot of work to do myself so im just taking my time and will be testing the waters soon.
There are several things that have helped my bench press over the years. Bench Reps for sure but also overhead press, push ups, dips, overhead tricep, pushdowns, tons of back work, tons of shoulder work, tons of forearm work and so on. We will focus and lock in on these areas more so and with a lot of volume.
This begins our 10,000 reps
Raw Form Benching
all lifts are controlled, paused, medium grip, 100 total reps, arch work
used 6" foam roller on all sets
1 x bar - 10
1 x 135 - 10
1 x 225 - 10
1 x 225 - 10
1 x 225 - 10
1 x 225 - 10
1 x 225 - 10
1 x 225 - 10
1 x 225 - 10
1 x 225 - 10
1 x 225 - 10
1 x 225 - 10
Push Ups
100 total reps
Assited Pullups
100 total reps
Standing DB Overhead Press
100 total reps
Pressdowns
100 total reps
Abs, planks, crunches