4April
Chest
1.Barbell Bench Press: 305 X 6, 315 X 5, 315 X 5
2.Incline Bench Press: 255 X 6, 275 X 5
3.Incline Dumbbell Press: 110 X 6, 115 X 6
4.Weighted Dips: BW X 12, 35 X 10, 35 X 8
5.Speed Bench: 6 Plates X 10
-Started off with an extra ten pounds on my first set of bench press. The rest stayed the same. I could've went a little heavier on the second and third one, but my triceps were really hurting for some reason. All these numbers are without a spotter touching the bar. Increased my inclines, both the barbell and dumbbell. Obviously I could've went alot heavier on my weighted dips, but I still feel like I'm still not used to the Max-OT workouts quite yet. As for speed bench, I did this just to finish off my chest. It isn't something Max-OT recommends, but I felt up to it. I used a machine and loaded three 45 lb plates per side. When I did my reps, I pushed as fast as I could, held for a second at the top of the movement, then had a good three second negative. I let the machine go all the way back until it touched the beginning, then did it again. I like the variation of using this method because it really strengthens my fast twitch muscles and joints for the heavier loads to come.
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