Strength and Power, Plain and Simple

Posts tagged “bench

Dynamic Squat/Deadlift

DE Squat/Deadlift

Box Squats against Blues on Tensors (+200):
barx10x2sets
145×3
235×3
285×2
Add briefs:
325×2
375×2
425×2
465×2
505×2
555×1

Sumo Speed Pulls:
225×2
315×1
405×1
455×1
495×1
545×1

Really good training session. End of the cycle so we worked up a bit. Everything was fast sans my last set. Carter worked up to around 675 and Tim hit around 475. Speed Pulls were solid, and speed stayed up on all sets. We trained down in a neighboring town so we ran short on time and bailed after the pulls. Deloading and traveling next week.


Max Effort Bench

ME BENCH @ DSBB

Raw Reverse Band Bench (bands took 100lbs off at the bottom):
225×10
275×5
315×3
365×3
405×2
455×1
495×1
525×1
545×1 – PR
Super Close Grip:
315×10
315×10
315×10

CS Rows (supersetted with last 3 sets if bench):
3 sets of 10

Band FacePulls:
2 sets of 12

Towel Curls superset with band pushdowns:
3 sets of 12

Awesome session. Pretty big PR with this reverse band setup. My raw bench is really progressing. Carter hit 5 sets if 3 up to 445 with the slingshot and Tim hit a solid 455. Everybody had a solid night.


Dynamic Bench

DE BENCH

Bench with doubled minibands:
Barx20
135×10
190x3x9sets with 3 different grips

Pullups:
BWx10x2sets
BWx5

CS Rows superset with band pullaparts:
4 sets of 10 each

Superset:
Miniband Pushdowns:
100 reps over 4 sets

BB reverse Grip Curls:
4 sets of 12

Front Plate Raise:
4 sets of 12

Done in about 45mins. Very little rest between sets. Busy weekend coming up so I had to adjust my training schedule.


Max Effort Bench

ME BENCH

Floor Press with 100lbs if chain:
Barx10x2sets
95×5
135×5
185×3
225×3
275×3
315×1
335×1
345×1 – PR

DB Bench:
105’sx20
120’sx10
140’sx9.5

Lat Pulldowns:
3 sets of 12

Facepulls:
4 sets of 10

RG Curlz:
3 sets of 10

Good session. Hit a good PR on floor press with chain. Pleased with the session. Will be doing DE Squats tommorrow, DE Bench Friday then out of town till Sunday and will hit ME Squat Sunday night when I get home. It’s gonna be a busy few days.


Dynamic Bench

DE BENCH

5-board/lockout work:
Doubled monster mini’s on all sets:
Barx20
135×10
Add boards:
185×5
225×5
275×5
315×5
365×5
405×5

Speed Bench with Fatbar and Doubled Monster Mini’s into foam:
195x3x9sets using 3 differet grips

HS Row:
5 sets of 10

Trap Bar High Pulls:
5 sets of 8

DB Curls:
5 sets of 8

Good session. Lots of work. I’m ready to eat.

Will


Max Effort Bench

ME BENCH

Raw Bench:
Barx20
135×10
225×5
4-board:
315×5
365×2
405×2
455×2
495×2 – PR
No boards:
315×12

CS Row ss with Monster Mini Pushdowns:
5 sets of 10 each

BB Curls:
3 sets

Really solid session, hit a pretty big raw PR tonight, so I am pleased. We had 5 guys at Foundry Barbell tonight, with everyone but me in shirts, so I did a good bit of lifting off. Carter hit a very fast 2-board 505 press in his 2-ply RageX, which was his first time in a multi ply shirt. We will get him working with heavier weights once he gets some alterations made to the sleeves. Tim was in a shirt fo the first time ever an hit a solid 425 to a half board. Chris worked to 455 to a 2-board and Gordon hit a PR 3-board. All aroud very good session.

Will


DE BENCH

DE BENCH at Foundry Barbell

Bench:
Barx50
Add doubled monster mini bands:
Barx10
135×10
185×3
195x3x9sets (3 different grips)

Pin Press (6in ROM):
225×5
315×5
405×5
455×5

CS Rows:
5 sets of 10

Pushdowns:
3 sets of 15

Miniband Pullaparts:
3 sets of 10

BB Curls:
4 sets of 8

First official training session at Foundry Barbell. Had a really good training session even though it was pretty hot outside. I gotta admit, training in a garage gym is about a billion times better than the commercial gym…loud music, chalk…it’s great.

ME Squats tommorrow,
Will