ME BENCH: Felt energized the second I woke up..
Reverse Band Bench:
Light bands choked around the top of the cage.
225 x 10
225 x 10
275 x 5
315 x 5
365 x 3
405 x 2
435 x 1
455 x 1
365 x 6 DROP
365 x 5 DROP
- I haven't done these in a very long time. I really like it because it allows you to really focus on form with the first 5 sets (lat recruitment, breathing, ect), and helps you mentally by using extremely heavy poundages so when you eventually go back to regular flat bench, 405 lbs doesn't look like shit on the bar..
Reverse Band JM Press:
185 x 5
225 x 5
245 x 5
This exercise still really feels like I'm grinding my elbow joint. My outlook has always been to do a Max Effort Bench variation followed by a Max Effort Triceps press for sets of 3-5 reps.
I've been rotating every other week with my Max Effort Triceps Press of
4 board and
Rev. Band JM Presses. The 4 board is my absolute favorite bar none. So for the next however long I've decided on rotating 4 board presses with my medium grip, and 3 board presses with a close grip. I thought about pin presses, but I don't think they'd be good with sets of 5 reps. I still might try occasionally pin pressing IF I'm already in the cage, which is the case only for floor and reverse band benching. On my other bench day, I always prefer an extension for sets of 10-12..
Pendlay Rows: 285 x 3 x 8 (+10 lb PR!) Gonna stick with the 285 lbs now until I feel I need another increase..
Hammer Strength Overheads: 250 x 2 x 10, 1 x 8
Face Pulls: 2 x 10 with the stack plus another 10 lb DB. Nothing special, super form..
Barbell Curls [125 x 3 x 10] ss w/ Banded Pressdowns [2 x 20]