DE BENCH / ASSISTANCE DAY

Warmup -

Pullthroughs: 150 x 12
Pushups: 20 ballistic
Pulldowns: 150 x 15
Abs Pulldowns: 100 x 15
* Rest 30 seconds, repeat circuit

Speed Bench: 205 x (8 x 3), 225 x 1, 255 x 1, 275 x 1, 295 x 1, 315 x 1
- No bands for this microcycle. Definately need to increase the weight. Afterwards, I did a workup to 80%. Easy goin'.

Closegrip - 225 x 17 reps
Medium grip - 225 x 15 reps
- 3 minutes rest, close to failure

Hyper/Gluteham Combo: 50 lbs x 10, 10, 10
- 90 seconds

Triceps Pressdowns: 100 x 15, 15, 15

Chest Supported Rows: 275 x 12, 12, 12

Heavy Abs
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