Today I did my speed bench day with Adrian Larsen ( btw his best bench in comp is 710 )
Bench press
doubled up thin bands ( 100 lbs of tension )
bar x 10 ( 145 )
135 x 10 ( 235 )
add another set of bands ( 100 lbs of tension )
135 x 3 close, 3 mid, 3 wide grips (335)
135 x 3 mid, 3 wide plus 100 lbs of chain (435)
135 x 3 close, 3 mid, 3 wide grips (335)
add loose f6 shirt
225 x 3 close, 3 mid, 3 wide grips (425)
315 x 3 wide (515)
3 sets of kennellys with 30 lbs kedal bells
Bench with deadlift bar with 2 sets of kedal bells haning off the ends with bands
about 225 lbs of total weight
close grip 3 sets of 3 and 1 set of 10
100 lbs dumbbell presses for 15 reps
over head tricep presses with bands from behind
3 sets of 10
Beat a tired with a sledge hammer for 4 sets of 15 to 20 reps
2 sets of seated sled pulls with rope 175 lbs
that was it for the day.. got a good work out!
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