Bench day! 7/17/12

Posted: July 17, 2012 by squat1000 in Athlete Blogs

Warm up

reverse hypers w/ a band (3×10) X rope abs (3×20)

glute-hams (3×10) X land mines (3×10)


Bench- 175lbs 3 sets of 5, 2 sets of 4, 

             185 x3

195 x3

Band Bench- 135lbs 9×2 medium and close grips.


Ball press- 60lbs 3×8

machine band press– 3×8

jerks- 155lbs 6×3

behind neck seated dumb bell press (35lbs) X plate raises (35lb) 3 Sets of 10

one arm snatch (40lbs) X dumbell clean and press (30lbs) 3 sets of 10

Triceps circuit: 2 Sets of 10 each

close grip bench- 95lbs with bands

close grip push downs

line dumbbell extension- 35lbs

*Warm down*

Sled Pull


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