Most of the time when we bench for strength I cue the team with "pull the bar apart". Today because I want more of a "bodybuilding" bench we are holding the weight at the top of the movement with a short pause while SQUEEZING inward with horizontal flexion of the pecs. The goal is a pre-exhausted pec and then fill it with blood! It is far better to follow the order for today. Today's Training: AirDyne: 30 mins Meridian Stretch Bike Commute: 24 mins Concept II Row: 5 mins steady state 12x 15/45 Push-Ups: 5x30 Pin Press: Work up to a PRE of 6 or 7 doing 5 reps Once the weight is established do 5x5 at that weight Supine DB Tricep Ext: 5x10 Dips: 5x20 Bike Commute: 31 mins.
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