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Post by bnchprsr on Jan 12, 2013 18:16:27 GMT -5
Decided to start a new training log since I have started working Brandon Lilly's Cube Method for my raw bench. Started Week 2 today and so far, so good. Like adding back in some dynamic work and rep work. Don't have a meet coming up anytime soon. The only one I know is not till July, so lot of time to try new things.
Week 2 Rep day
Bench: 225x5, 240x5, 250x5
Close Grip w/Shoulder Saver pad: 225x10x3
Swiss Bar Rows: 135x8x3
Mini Band Tricep pushdowns: 25, 20, 12 (arms just stopped on the last set)
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Post by bnchprsr on Jan 20, 2013 18:28:43 GMT -5
Wk 3 Cube Method (ME bench)
Reg bench: worked up to opener paused for a single (300). Took 315 for a single as well. Little slower, but hit it.
close grip w/EFS shoulder saver pad: 315x3x3 (had good speed on this)
Bent BB rows: 225x5x3 (should have gone lighter and done more reps, but worked ok)
mini band tri pushdowns: 3xf (got 30, 25, 25)
Overall, I thought it was a real good day. Want to work up to 315 as my opener. Ultimate goal is a 400 raw bench, so think I am on the right track.
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Post by bnchprsr on Jan 23, 2013 21:56:16 GMT -5
Wk 3 Assistance day (BB day)
Hammer military: 3x10
Hammer incline: 3x20
Seated hammer rows: 3x8 (did these pretty heavy)
One arm rows w/landmine: 3x10
DB shrugs: 3x10
*Decent work. Really tried to hammer the back tonight and still have a real good pump going.
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Post by bnchprsr on Jan 27, 2013 18:18:13 GMT -5
Wk. 4: speed work
Speed bench: 210, 6x2
CG w/football bar: 225, 3x5
Rows: 3x12
Dips: 4x10
abs
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