Raw Bench

On Monday i did a bench press session, this time i didnt have a training partner but i haqd a spotter when i needed it. I didnt go to 1rm. i worked up to about 85% of my 1rm.

BarX reps
135X10
185X5
225X5
275X3
295X3
315X2
225X14

then i did KB(52lb) dumbell cleans (from ground to overhead lockout)
3setsX 6 reps/arm

then SS twin purple band standing rows *bands attached to powerrack P/U bar with KB(52lb) bicpe curls
3X15 reps SS 3X 8reps/arm

still fat, still not strong enough

Back to heavy training

So i took about 10-12 days off of heavy training. I did some stuff, but not worth me typing up. Box jumps, pushups situps slead drags etc.

Monday i did some DE squats and step ups. worked up to 205 for 12 sets of 2.

Today we did some heavy bench
barXreos
135X8
185X6
225X3
added 2 board
275X3
315X1
335X1
365X1PR
375X1PR again

then did a tricep killer.
all done in one big set(bar did not rouch the rack)
225X5fullROM+225X5 2board+225X13 3board

then did what Joey Smith deamed as "Smith plexs"
1 setsX reps with purple band
2 setsX reps with green band

Heres a video of it being performed


Good to back training heavy. I miss benching.
-Donnie