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Old 01-21-2013, 09:16 PM   #1137
jwood
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Join Date: Jul 2009
Posts: 6,351
Training Exp: 5
Training Type: Strongman
Fav Exercise: Push press
Fav Supp: Razor 8 Blast Powder
Reputation: 96944
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Monday Bench Press
Felt solid today, changed my set up a little bit. Going back to flat feet on the bench. Going to focus on leg drive and not getting as many knots in my low back

Bench Press
135x2x5
185x5
205x4
225x3
245x2
265 x 4 sets x 5 reps
Solid!

Klokov Press
95x5
115x3x5
95x2x10
Shoulders blew up

DB Chest supported Row
60s x 12
70s x 4 x 8
70s x 10
These were strict and squeezed at the top. Back was feeling tired from the strongman

Skull Crushers SS with curls
85 x 3 x 10-skull
85x3x10-curls

Circuit
Pull Ups bw x 3 x 6 super wide
Blast Strap Push Ups bw x 3 x 10
Band Pushdowns light band x 3 x 15-20

I am pretty happy with this workout. Finished up with some reverse hypers. I also read an article on juggernaut today about squat assistance by Corey Hayes, talking about split squats and how they stretch and strengthen. I think these are key for me, looking back at training when I was healthiest I was doing lunges or split squats on each lowers day. Specifically last year when I ran juggernaut I did a ton of split squats. And my lower back was the healthiest it has been in a while. I will keep these as a staple and see how it works ou.
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