ME Bench, Bench Assist + House Work

Monday ME Bench
Warm up
Lil Dave’s Timed Bench Death
-Doubled mini’s + bar + dimes x 1 minute
-1 minute rest w/ hands on bar & bar on chest
-Take off dimes, go as far as possible. Take off bands put dimes back on x 1 minute
-1 minute rest like before.
-Bar only x 1 minute.
-Die

-Double mini band push downs. (1 mini per hand)

-Standing Womacks

- Mil x 20

-Bar punch outs x 20

-Wide grips x 20

-Rev WG’s x 20

- 100 bench sit ups

Not certain on weights on this stuff as i lost the paper I wrote all the info down on. Needless to say that my anterior delts were fried.

Thursday Bench Assist
Warm up
Speed bench
3 x 3 x 135
3 x 3 x 165
3 x 3 x 185

Side raises
5 x 12 x 20’s

CG Slap 3 Boards
8 x 225
8 x 245
2 x 8 x 265

WG Push Downs
5 x 10

Hi Pulley Rows
4 x 12

Rev Pec Dec
5 x 12

Saturday
No Train/House Work
-Yard
-Paint upstairs bath (with anti mold primer...)
-Laundry
-And other important stuff too trivial too mention.

Put a slide rule in my bag to help calculate the weight of the leg press sled the next time I'm near one.


Maranatha

God Bless!