Max Effort Upper: Fat Bar Reverse Light Band Bench Press [PR]

After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.

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I ended up having to get my max effort upper day in on Monday solo, which was pretty risky based upon the movement I had up for the day. Sunday I ended up doing a ton of family stuff with Adrian and just never got the time to squeeze in any training. I ended up getting home around 8:30pm, and I just knew that any training that took place was going to be a waste, so I just opted to move everything to Monday, and I ended up having a PR day - so well worth it. The plan next week is to get in the shirt and give some big weights a go. I'm ready for it.

Items Used in this Training Session El Gordo Fat Bar Light Bands Mini Band Swiss Angle Bar

Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15

A1) Fat Bar Reverse Light Band Bench Press 75x10 165x5 - add bands 215x5 245x5 275x5 305x3 335x3 350x3 360x3 - PR 335x2x4

B1) Close Grip Fat Bar Reverse Light Band Bench Press 255x10 275x10 285x10 - PR

C1) Decline DB Skull Crushers 3x10 C2) DB Bent Over Rows 3x15

D1) Cross body Tricep Extensions 3x15 D2) DB Bent Over Rows 3x15

E1) Band Pressdowns 2 sets, max reps E2) Chin Ups 2 sets, max reps E3) Band Pull Aparts 2 sets, max reps E4) Swiss Angle Bar Curls 2 sets, max reps