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Old 04-28-2009, 01:46 PM
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Bodyweight upon waking: 201

Week 1 Big Bad Bench

Day 2 — Dynamic effort day
1) Bench Press: 60% of 1RM. Total: 8 sets of 3 reps. Make sure sets are performed with compensatory acceleration i.e. lift the weight as fast as possible off your chest, really accelerating that bar. Rest 45 seconds between sets.

162x3, 8 sets

2) Bench Press (medium grip): 2 sets of 20 reps

112x20, 2 sets

3) Elbows Out Extensions (Tate Press): Warm up then 4 sets of 8 reps, using the same weight for all 4 sets

22x8, 4 sets - THESE FELT AWESOME!

4) Face Pulls: 4 sets of 8 reps using the same weight

40x8, 4 sets

5) Side Dumbbell Raises: 3 sets of 12 reps using the same weight

5x12, 3 sets (very strict, no momentum)

This program feels great, I am only 2 workouts into the 8 week, 16 workout plan. But it targets my weak point, triceps, and I think it is going to work wonders for my bench.

During this workout I worked in some squat work:

Squat
120x5
170x4
220x2
270x1
320x1
340x3 PR

Squat Widowmaker
200x20

Nice 30 lb jump from last widowmaker. This felt closer to how a widowmaker should feel. I had to pause at the 10th rep and from there it was basically a few reps at a time before pausing for a few breathes. I definitely have room to move up though.
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