ABCbodybuilding - View Single Post - Commanding My Body
View Single Post
  #2150  
Old 01-30-2013, 06:45 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,458
Default

Wednesday - Incline Bench

Ring Dips - short rest, about 45 seconds
BWx12, 12, 8

Incline Bench Press
120, 140, 150, 160, 170, 180, 190, 200x3
180x4+3 - cluster set (90% of 3 rep set), rerack for 10 seconds and continue
180x4+2 - cluster set
180x3+2 - cluster set
120x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set) - 2 more rounds with 120
80x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest (40% of max 3 rep set) - 1 more round with 80

2 Board Paused Bench
80x12, 3 sets

* Very pleased with 200x3 for two reasons, I think it is in decent proportion with my flat bench strength (recently did 250x3) and also because I wouldn't normally do dips prior to the heavy work, so even with the additional fatigue I was able to get 3 clean reps and really feel it with my upper chest.
__________________

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
Reply With Quote