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Old 04-28-2009, 01:46 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,728

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:

340x3 PR

Squat Widowmaker

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.

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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