Monday 8th August 2011: Bench Training
I am 9 weeks out from the Bullfarm meet.
A. Raw Bench Press:
Worked up to 170kg x 1
B. Shirted Bench Press:
230kg x 1, 272kg x 1, 295kg x 1, 317kg x 1, 330kg x 1
C. Raw 5 Board Bench Press:
220kg x 2, 235kg x 2, 242kg x 2, 247kg x 1
D. Hanging Blue Bands:
175kg x 2, 195kg x 2, 205kg x 2, 215kg x 1
E. Rear Delts:
10 to 20 reps x 4 sets
I was very happy with the session tonight. 317.5kg
was very strong and I just hit the racks with 330kg.
Given that 280kg was a struggle last week, this was
a brilliant session.
I added a few kilos bodyweight (as I was slightly
light) and this made my Bench Shirt fit properly
again.
For Bench Press tips and advice, click here:
Sat 6th August 2011: Assistance workout
A. Double Overhand Barbell Shrugs:
Worked up to 200kg x 3, 220kg x 3, 240kg x 3
B. High Deadlift (grip work double overhand):
260kg x 1, 280kg x 1
C. Low Cable Rows:
4 sets 12
D. V-Bar Pulldowns:
3 sets 12
E. Hammer Rows:
3 sets 12
F. Biceps Curls:
2 sets 15/20
G. x trainer
10 min interval training
To learn more about how to improve your Squat,
Bench and Deadlift and check out my new programs
on Conditioning for strength athletes and Pull-Ups, go
here:
http://www.andyboltonstrength.org/explode-your-squat-bench-and-deadlift.htm
Talk to you soon,
Andy B
