Another great workout, at least on paper it was. Wk 9 of this gave me a BRUTAL chest pump which is a rare thing for me as I like to not use my chest while benching and accessory movements cause im a walking compensation. Week 10 however I overdid it on squat and, since im broke, was hurting from playing the WII with my son and my triceps were both killing me. For my dignity, I am going to blame it on the duffalo bar though. Was only able to push through benching wk 10 and it was with 50lbs less than week 9, might be time to deload as I am feeling beat up
A. Duffalo bar bench with chains – 3x10, drop set the last set by first taking chains off, then cutting weight in half:
(Example: last set
315x10 + 2 chains each side, rack it, take chains off,
315 no chains, stop short of failure, rack it, decrease weight,
155 to failure)
B. Straight bar close grip bench – TEMPO, 3x8 (3 sec down, 3 sec up):
C. Pec deck – 3x15
D1. High incline tate press – 3x12: 45
D2. Pushdowns with mace balls – 3x10/10/10:
E. Dips with chains – 1 massive drop set