Band Bench Day
Flat Band Bench, Weight plus Red Bands 35lbs, bands loose 4" from chest, tight at top
Barx15, 140x10, 230x5, 320x3, 410x1, 460x3, 480x3, 510x2 3 was a failure big time.
THE FUN ONE
put 230 on bar, then hung 45's off the end with the bands (320 total), this makes it shake and harder at bottom, used this for some speed reps. 4 set of 3 with 60 sec breaks. then one set of 8 nonstop with pauses on chest. My triceps felt like they were going to blow out of the back of my arms!!!
3x15=135, i know its light, but my tri's where screaming and stabbing me with knives!!
Cable Cross overs
Tonight felt the best on bench I have felt in a very long time.