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Old 10-08-2012, 06:07 PM   #27
linedriver465
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Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
Fav Exercise: Deadlift
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10/12/12: DE Bench
Pre: 2 scoops NaNo Vapor (new formula)
Intra: 1 scoop Endurance BCAA
Warm-up: jump rope, foam roll, box jump, med ball throw

DE Bench
45x 2 sets x 15 reps
65x8
85x8
105x76
125x3
(added red fitness bands wrapped around 95lb DBs)
125lbs x 8 sets x 3 reps (alternating between narrow, regular, and slight wider grip all were within the outer knurling)

Band Pull aparts (between bench sets): 10 reps x 5 sets

Floor Press (heavy tricep work)
95x8
135x5
155x3
175x3
205x4 -> a little sloppy
195 x 6, 6, 5, 5 -> much better, focused on staying tight and pausing at the bottom then flaring the elbows when driving up

Standing OHP (heavy shoulder work)
45x10
65x5
85x3
105x3
125 x 4, 4, 4, 3, 3

Chins (neutral, semi supinated, supinated, neutral)
Bw+45 x 8, 9, 5, 5
Shrugs
135x10
225x10
315x10
405 x 10, 12, 12

Superset w/

Standing Cable Facepulls: 100lbs x 3 sets x 12 reps

How does my DE bench day look?
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