Monday- bench
Raw guys- warm ups x5 reps. Work sets- (light band around the back and held in the hands.) Work up to 3 sets of 5. Go as heavy as you can. Start at 80% and then add weight. Good bar speed is important here.
Standing Shoulder Press- 1 warm up x 5 reps, then 2x5 go heavy on these.
Banded Ball push ups- Use the heaviest band you can for 3x15 reps.
Laterals- 3x10
Abs- Ab wheel 15 reps, Body Curls 35 reps.
Coach Phipps- I did Upper Back work.
Tuesday- Upper Back
EZ Bar Curls- 4x10
Banded Lat Pull ins- 3x15
Single Arm Db Rows- 3x10
Arrow Pulls- 3x15
Abs- Ab Wheel- 15, Body Curls- 25, Crunches- 25
Coach Phipps- Bench (shirt work) warm ups x 5, did 6 sets. Shirt on (Single ply Rage X 46 Loose Competition shirt) 345x3 3 boards, 365x3 3 boards, 385x3 3 boards, 405x2 1 board, 425x1 1 board, 440x1 1 board.
Superset:Tri Push Downs 3x15, Over head banded Tri Extensions- 3x15
Abs same as the guys.
Tonight was awesome! This is the best I have benched in a while 440 was smooth and soild. My shoulder is still hurt but slowly getting better. Joey missed 405 twice on Monday but he was real close, maybe next week.
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