*10 Weeks Out from Lexen Xtreme Fall Classic*
Today I bumped up my speed bench sets from 145+chains to 175+chains for 8x3, and was feeling good so worked up to 275+chains. Sets were done with no more than 30-45 secs between sets (tried to crank em out within 3-4 Rage Against the Machine songs).
Notes for Improvement: Need to keep my heels locked down better, and keep my bar path a little more consistent.
Last Week's Training: Dynamic Effort Bench Wk1
Next Week's Training: Dynamic Effort Bench Wk3: Bump up weight 10-15 lbs.
A1. Standing Pull-down Abs - 4x10
A2. Lat Pulldowns - 4x12
B. Incline Dumbbell Bench - 4x15
C. Speed Bench w/ 80lb chains
[youtube=https://www.youtube.com/watch?v=LCBzFsRUvlE]
8x3 w/ 175+chains
185x1
205x1
225x1
245x1
275x1
D. Shoulder Saver Pad Pause Bench - 3x5 w/ 235+chains
[youtube=https://www.youtube.com/watch?v=T3edhEMj6s0]
E1. Front/Side Dumbbell Raises - 3x15
E2. One-Arm Dumbbell Curls - 3x10
F1. Tricep Rope Extensions - 4x20
F2. Dumbbell Curls - 4x15
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