Chest/Shoulder/Tri 5/12/07
Chain Bench Press
warm ups 135x6/135+chainx2
work sets 225+chainx2/275+chainx2
add 3 board and 3 second pauses
315+chainx2/335+chainx2/345+chainx2
Band Push Ups(small band around back)
BWx5/BW+45x5/BW+90x5/BW+135x5
Small Band Pushdowns 4x20
Kennelly Extensions 6x10
ABS 9 sets
Used 3 board b/c I tore my suprasupiniatis doing reverse grip last week and going to the chest with 275 and chain was very painful. The way I've decided to do this meet was to stick with my original plan but just do 3 weeks of 3 board with chain followed up with 8x2 speed bench, deload, then 3 weeks of 3 board with lots of bands followed up with speed bench, deload, then meet. Will use purple band+weight for pushdowns and alternate between floor extensions and kennelly extensions.
posted by Michael at 5:31 AM
2 Comments:
Hey Mike,
Looking good over here, hoe the inury is fine. What do you look to hit at the meet? should be good....
6:37 AM
I'm actually thinking of taking a token bench and just going all out for squats and deads b/c of the shoulder. I will try some light reverse grip benching Saturday to see if the pain is less. Right now I'm looking at 630+/405 token/650+.
5:26 PM
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