Monday was a max effort bench day at Apollon
I'm taking a few weeks out of the shirt in order to recover a bit, although I'll be getting back to it soon to prep for a September meet.
The exercise of the day was a 2 board press with a doubled mini band and two chains.
Started with the bar, then a plate for a few reps, then added the chain.
135 x 1
Added band next
135 x 1
185 x 1
225 x 1
250 x 1
270 x 1
290 x 1
305 x 1
The 305 was clean, but a good grind, so I called it there.
Next up was a dumbbell overhead press. I took one warm-up with 60s, then did 4 worksheets of 10 with 80s
After that, 4 sets of 10 dumbbell chest supported rows with 100s
4 sets of 15 on the shrug machine with 4 plates
4 sets of 15 on the dip machine.
That was pretty much it. I may have done a few sets of curls as well, but I don't actually remember, lol.
Good work today, I feel like my raw bench strength is starting to come back.
