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Old 06-23-2012, 06:34 PM
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Originally Posted by bigbear6708 View Post
great innovation!
Thanks, feels good to at least do something for the legs with weight. Don't get me wrong, I love the box jumps, but pushing weight just feels right.



Push Day

* Bench work supersetted with Bicep Pump work (not noted below)
* Preceded each new Bench exercise with Chest Pump work (not noted below)

Front Squat
120 (+10 each set) 160x5

SS w/

Chest pre-pump work (pushup partials)

Bench (Chains +50)
130 (+10 each set) 190x3, 195x3

175x6, 4 sets

Ring Dips
BW +5 x 6, 1 set
BW +10 x 6, 3 sets

Partial Bench (10 middle reps and 5 top reps - constant tension, then 5 full reps)
135, 3 sets

Chest Pump Work


Speed Bench (Chains +50)
120x3, 5 sets

2 sets of pushup to failure, emphasizing the stretch position with pauses and partials

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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