Week 9 / Day 4 - Bench Training w/ Video

*treadmill *super series warm-up

Bench

• bar x 20 x 2
• 95 x 10
• 135 x 10
• 185 x 5
• 225 x 5
• 275 x 3
• 315 x 3
• 365 x 1
• 405 x 1 - catapult
• 495 x 2 - half reps - added Bash
• 545 x 2 - 2 board
• 605 x 2 x 2 - 2 board
• 615 x 1 - 1 board
• 675 x 2 - 3 board
• 675 x 0 - face dump

Mid-grip Pulley row

• 185 x 15 x 3

DB Hammer Curl

• 50 x 15 x 2
• 50 x 12

Grip Work

• 60 x 10 x 4

A huge thanks to Junior, Wilson, Nate and my handoff man, Louie, for all the help and saving my face on the last set. I appreciate all the help from you guys more than you know.

[youtube=https://www.youtube.com/watch?v=wCp54XUCGdw]