MONDAY - DYNAMIC EFFORT BENCH
Warm up
Speed Bench
Football bar w/dbl mini bands:
Inside grip 185 2x3, 205 1x3
Med grip 205 1x3, 225 2x3
Wide grip 245 2x3, 255 1x3
Supplemental
Football bar ext w/dbl mini bands 95 5x10
Post-hab

TUESDAY - SQUAT/BACK
Warm up
Squat
Safety squat bar 225 10x10
Back
One arm dbl rows 50 5x11
Biceps
Chain rev curls 3x10
Post-hab

WEDNESDAY - CONDITIONING
*1 mile jog on treadmill

THURSDAY - CONDITIONING
20 minute walk w/40 lb weight vest

FRIDAY - MAX EFFORT BENCH
Warm up
Bench
Raw bench 500x1
Shirted bench - Metal Ace 590x3, 680x1, 770x1
Supplemental
Shoulder saver close grip w/legs up 350x15
Assistance
Pushdowns 100 3x15
Post-hab

SATURDAY - DEADLIFT/BACK
Warm up
Deadlift
Trap bar dl 235 10x10
Back
Standing fat bar pulldowns to sternum 140 5x11
Biceps
Chain curl 3x10
Post-hab

SUNDAY
Day off

FRIDAY'S BENCH VIDEO

Another solid week of training in the books. Spoke with my man Rhodes which is always great. We always talk training. It just confirms, keep doing what I'm doing. No need to fix what ain't broke. I only changed out one thing. I'm using chains on a handle for single arm curls and reverse curls. One biceps is repaired from a complete rupture and the other partial, it's nice how the chain deloads at the bottom where my arms are the weakest.

Friday night we got the band back together and trained at our old spot. It was good to see Brian and the Gooch. For those of you who do not know the Gooch, he works with Brian and not that long ago was a newbie training with us. He was gaining weight and kicked serious a$$ in his first meet. He was so coachable and heading in the right direction. Then he asked Brian if he was getting fat, of course Brian said yes. Brian wanted to sabotage any potential competition he could have. The Gooch has since conditioned off every last ounce of muscle he has. He's completed ruined himself, but we still love him. Probably because he's turned himself into the ultimate twink, but I digress.

The best thing Karsten and I realized was, training in the basement at Casa De Muerte II pays dividends when you get back on good equipment. We went from a regular bar on a combination bench with a split pad, to a competition bench with a competition bar. It felt like heaven. I honestly did not know how my raw warm ups would go. I wanted 500, but did not want to grind at all considering I was putting a shirt on. As I jumped weights each felt better than the last. I could not believe how easy 500 felt at this bodyweight even after banging it off the rack on the way up. I'd be curious to know what I could hit after a decent training cycle at this weight, but I committed to a shirted meet for August.

Regarding the shirt, I just wore an old Metal Ace I had lying around. I was then again surprised how easy 770 was. It felt like old times. I mean, it was the first time I was in a shirt in 11 months. Good times.

All that rehab time has paid off. I ground through it and never gave up, even though I wanted to a few times. 11 months of rehab sucks, but that's what I needed to do. SFW!

*Oh yeah I also jogged a mile this week. It was for no other reason than I wanted to. It was no big thing as it was only a 15 minute mile, but it's a start. Plus it did not adversely effect my body or training. It's something I will add in once a week. If for no other reason than it sucks. You are supposed to get better at things you suck at. Just an fyi