Yesterday, we hosted our annual push pull meet at The Strength Lab. All of the competitors, spotters, loaders, and judges did an excellent job. Since our judges actually "walk the walk" as well, they came with me to elitefts to train today. They are all pretty good lifters and like to train hard so I was excited to have them with come up to train.
It was nice to have Ted Toalston and Lily back from vacation to train with as well. It was the normal weekend crew in the gym, which was great. Ted and Steve Diel are getting ready for a meet in August so it will be nice having to work harder than usual to attempt to keep up with them.
Our bench group today was the 4 of us from The Strength Lab (myself, Adam, Josh and Justin), Ted, Lily, JD and Nate. We all worked up to a heavy reverse band single. Here is what my sets looked like:
Warmup: 50 light tri pushdowns, 50 light facepulls
All sets with blue elitefts reverse bands
135x10
225x5
315x5
405x3
455x2
495x1
545x1
I don't think it was as much band tension as we usually use but I felt pretty good. My PR (with more band tension) is 555 and today the 545 wasn't too bad. So, I can tell my bench is improving.
Dumbbell Bench
75s x10
95s x 10
110s x10
140s x8
Modified JM press with the elitefts Safety Squat bar
I mentioned in my log after the first time I did these that I love them because they smoke my tri's and are easy on the elbows.
barx 10 - just to get the motion down- its only the second time I've done them.
135x10
225 x 3x12
Chest supported rows 3x10
hammer strength plate loaded rows 3x10
As, always it was a great training session and well worth the trip up there.