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Old 10-19-2011, 02:14 PM   #514
jp_ottawa
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Join Date: Dec 2010
Location: Ottawa, Canada
Posts: 736
Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: bench press
Reputation: 11032
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Default Wed Oct 19th

Dynamic bench. Got a big bench session coming up this weekend, so today's workout was light and moving fast. I used the reverse bands to get in the groove of having max resistance at the bottom of the lift, which is what happens in my bench shirt. The bands take off 45 pds at the chest.

Bench press:
bar x 12
95 x 8
135 x 5
225 + reverse medium bands x 3
225 + reverse medium bands x 3
225 + reverse medium bands x 3
235 + reverse medium bands x 3
235 + reverse medium bands x 3
235 + reverse medium bands x 3
245 + reverse medium bands x 3
255 + reverse medium bands x 3

One arm DB overhead press:
20 x 5 each arm
45 x 5 each arm
60 x 8 each arm
60 x 8 each arm

Cable lateral raises:
10 x 3 sets

Grip work: two 45 pds plates, walking around the gym twice

Abs (crunches with resistance bands on incline bench)
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