Buffalo Bar with monsters, just in time for holloween

APF State meet December 15, 2019

Training

After the last training cycle implementing this bar with a one board, I fell in love with it. The angle that you have to press and hold the bar allows me to really focus on triceps, and not go too much into a deficit. This variation gives about 1/2 inch deficit which does not kill my shoulders but still more than a standard bar. Sticking to what I am comfortable with on band setup and doubled the Monster Mini's which consistently gives me good tension throughout the movement. For those who do not nave shoulder issues I have found this variation is also fantastic without the board, it forces you to stay tight (especially when bands are implemented) and allows you to really feel when you mess up off your chest due to position and the characteristic of the bar.

 

Workout

*Buffalo Bar one board + Bands Max 2: 285 + bounce monster mini *Drop weight then 3x5 + 3 second pause: 215 + double monster *modify (seated row) + red band 3x10: 90 *Narrow Grip Neutral pull-downs 3x12: 120 *A1) Rolling Tricep Extensions 3x12: 30,40,,40 *A2) Cable Face Pulls 3x18: #9 *Single Arm DB rows 3x12: 80 *American Cambered Bar Push-ups (chest to deficit) 3x25: