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Old 10-16-2011, 08:13 PM   #507
Traphouse86
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Join Date: Jan 2011
Location: Hartsville, SC
Posts: 1,361
Training Exp: 6 Years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Muscle Milk & Xtend
Reputation: 15557
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Quote:
Originally Posted by jp_ottawa View Post
Max effort bench. Today was a max effort bench with foam presses and chains. The goal was to go raw, overload the top of the lift, and then work those tri's to death.

Bench press (raw):
bar x 12 or so
95 x 8
135 x 6
135 + 60 pds chains x 2 (3'' foam)
225 + 60 pds chains x 2 (3'' foam)
235 + 60 pds chains x 2 (3'' foam)
245 + 60 pds chains x 1 (3'' foam)
155 + 60 pds chains x 12 (3'' foam)

Incline CGBP:
135 x 9
145 x 8
145 x 7

Incline EZ-bar triceps extensions:
70 x 10 x 3 sets

Triceps pushdown:
Half rack x 2 sets until fail (~15 reps)

Face pulls:
Half rack x 8
Most of rack x 8
Most of rack x 8
Straight brutal
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"I donít believe that anyone knows what his or her full potential is, I donít believe in genetics as a ceiling for performance, and I donít believe in plateaus." JMB



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