We will get to that in a minute. Since that's what you are all here for. But first let me talk about how I mildly conned Dave into letting me get a new shirt when he was so against it like 2 weeks ago.

 

Preface: I bench in a Bash and Dave said I couldn’t get a new shirt until I could touch light weight in a bash.  I put my shirt on last week and uh I think the only thing I touched was 300. or 285 on like the second rep.

 

Ok now the story: Nate Harvey was in today getting some work in in his new shirt. This sweet pro bencher, And Dave was talking about how much he loved the shirt and the sleeves and while he was going gaga over it I quickly said “can I get one?” and HE SAID YES. So needless to say I ordered one post haste so he couldn’t take backsies.

Proshirtking

 

Josh (eliteFTS videographer and media editor extraordinaire) was in taking videos of Nate and happened to capture this beautiful and loving fisting exchange between Dave and myself.

 

 

Also after this was posted online, I received a few messages with TONS of other pound town ideas which I will gladly be utilizing on Dave once he forgets that this happened and will let me fist bump him again.

 

Thursday 

 

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

 

 

  • Speed bench 55% current max plus chains 1.5 girls 2 guys

 

If you were wondering if I will be doing sub-max work on my speed bench days like with my squat, the answer is fuck no. So 115 9x3 using 3 different grips

 

 

 

  • JM press with yoke bar 4x5

 

135 4x5 except I dropped down 20 lbs my last set because my elbows were bowing out ungracefully (aka they hurt)

 

 

  • Chest supported row elbows out chest up try to hit upper back 4x8

 

Plate quarter quarter. Double Quarter Pounder.

 

 

  • Angle bar OHP 4x10

Man I suck at these I have like two dimes on each side yikes.

 

 

  • Lat pulls 4x15

 

 

  • Band extensions 60 reps total

 

 

  • hanging leg raises 3x12 as many toes to bar as possible

 

 

  • SS Yoke Bar Upper Back Arching for one song

 

I do a combo of upper back arching/rounding, shrugs, and just standing there with the bar on my back pondering the mysteries of life.

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