7/20/12 heavy bench

Posted: July 20, 2012 by squat1000 in Athlete Blogs

Today’s workout was pretty good. I’m still trying to figure out how to make my body recover better from Thursday’s deadlift session. I came in with minimal energy and achy muscles. Luckily through many years of training (i love being able to say that being only 19 :D) I have learned how to push through and still get my numbers for that day with a low energy level.

It also comes with knowing the difference of when you’re tired but need to still keep pushing through and when your hurting and should stop because its actually not going to benefit you.

Warm up

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

glute-hams (3×10) X land mines (3×10)

Lifting

Reverse band Bench- 605lbs 5×3

Three board Press- 335lbs 5×3

Floor Press- 295lbs 3×6

Assistants

Incline dumb bell press- 50lbs 3×10

Decline dumbell press- 50lbs 3×10

Cleans- 135lbs 5×3

Grapplers 35lbs X seated press 30lbs 3 sets of 10

Tricep Circuit: 2 sets of 7,16,7

close grip reverse band

       rope push down

       skull crushers (curl bar)

*WARM DOWN*

Sled pull

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