Space ship benching

Bench day

Bench Press

bar x 10
bar x 10
135 x 10
225 x 10
315 x 6
405 x 3 to 1 board raw
shirt up
545 x 3 to 1 board
615 x 2 to 1 board
615 x 1 to 1 board
645 x 1 to 1 board

Take off shirt
drop weight to 185 of bar weight for rest of sets and use longer dead lift bar
add 1 green band streched under bench from one end of bar to other
2 sets of 8 reps
add 1 red bad to the green one
2 sets of 8 reps
add 100 lbs of chain to the 2 bands and bar weight
1 set of 3 reps
add 50 more lbs of chain to the 2 bands and bar weight
1 set of 3 reps
add 2 35 lbs keddle bells hanging from bar ends by bands, to the 2 bands ( red and green ) and 150 lbs of chain and 185 lbs of free weight.
2 set of 3 reps

talk about working lock out strength, that is a good way to do it.

after that I did some tricep and shoulder work including some ring push ups.

called it a day there but I felt like I was being lazy that day.. grrrr... im kicking myself for not working harder..