| Monday | 2 chains | 3 chains |
| Bench | 415-435-455 x2 | 455x2, SS 475x2, 505x2 |
| Pause 1 board 2 chains | 325-375-415x3 | 375x5, 325x8 |
| Lat pull down | orange band | 3x10-15 |
| Chest supported row | 3x12 | |
| 1/4 dips | 150# | 4x15 |
When I laid out this part of the bench cycle, I wasn't sure how much the chains would affect me, or put simply, how to adjust the bar weight based off of 2-3-4 chain set ups. Given the last couple bench days, I had a better idea of how to warm up today, and really get the most out of this training day.
I warmed up to 3 plates and added two chains to each side, starting doubles. I went 415, 435, and 455. It all moved well and I was feeling confident compared to other bench days. So I added a chain and hit 455 for another double. With the "work" being doing, I grabbed the slingshot for some overload work. I hit 475 and 505 for doubles there, with the last set being about 575 at the top.
455x2 plus 3 chains/side
[youtube=http://www.youtube.com/watch?v=7dko2kAmk_M]
505x2 plus 3 chains/side with a slingshot
[youtube=http://www.youtube.com/watch?v=DjUXW7vt9CY]
