10/04/11 - DE/RE Bench

N.B - Conditioning - on Sat (09/04/11) Two hour dog walk/run

Sunday -

Will be doing RE method on this day for the next three weeks, to allow for increase in body mass and rest the joints from speed work. This will allow for 2 sessions before comp to go back to DE work.

1) BP (Comp grip)
Weight    Reps   Sets
100kg       10        1
100kg       8          1
100kg       7          1

Will prob use mini bands looped around wrists to aid in teaching me to tear the bar apart.

2) Rack lockouts ~4" ROM 3x3
Weight    Reps   Sets
100kg       3        1
140kg       3        1
180kg       3        1 

3) MP 3x10 - bench press comp grip
Weight    Reps   Sets
Bar           10       1
40            10        1
50            10        1

4) Inverted rows, comp grip, rolling grip 3x10 bodyweight only

5) Tricep pushdowns - straight bar 4x12

6) BB Curls 3x10 30kg straight weight