Monday: DE BENCH - This mesocycle I'm using pin presses.
Banded Speed Bench: 185 (plus bands) x 9 x 3
- Set pins at chest level. Choked purple bands around the bottom of the rack and an additional 50 lb DB.
Closegrip Bench: 225 x 5, 245 x 5, 265 x 5, 285 x 5
- 2 min. between sets timed. Prolly could've done another set w/ 305, but I wanted to do it all without a spot to get the volume in.
Triceps Pressdowns: 150 x 15, 15, 15
Front Raises: 55 x 8, 8, 8
Rear Laterals: 35 x 12, 12, 12
Hammer Curls: 35 x 20, 20
Finished under 45 minutes.. Most of that time was spent setting up my bench. I'll bring my camera next time in case someone doesn't know what I'm doing with speed bench.. Come Thursday, I'll hang myself if I forget my camera!!
Also, for the first time in a long time I wrapped my thumb around the bar just for the hell of it.. A little weird, but I was a lot more powerful that way because I could focus on pulling the bar apart.
