Monday was a bench day at Apollon, and the exercise for the day was a 3 board press with doubled mini bands. They may have been monster-minis but I actually didn't even stop to pay attention and just got to work. I didn't have a pr in it so all that really mattered was that I got a good strain in. Either way, this was a killer top-end builder.
Warmed up with the empty bar, then added the bands for a few reps. then went:
Full range
95 x 5
135 x 3
185 x 1
Added 3 board
225 x 1
265 x 1
295 x 1
315 x 1
325 x 1
340 x 1
350 x 1
This was HARD!
After the main movement, Paper, Anthony and I did a JM press variation using the cambered bench bar, with our hands inside the camber. This was really challenging, even with light weights because the camber cause the bar to swing, making it tough to get a solid press.
Started with 6 reps at 95
135 x 6
155 x 6 x 2
Moved on to the dip machine to really finish my triceps off, doing 4 x 15 at "I don't remember but nothing impressive" pounds. 4 sets of parallel grip pulldowns were up next, with another 4 sets of 15 face pulls to finish up for the day.
