12/4: Cube W7 Heavy Bench
Bench:
45x5
95x5
135x5
155x3
185x3
185x1x2
205x1
225x1
240x1
240x2 PR
225x2x2 paused
225x3 paused
225x2 long paused
225x4 2board
185x5 paused 1in off chest
I tried benching without a belt today and driving my heels down per the recommendation of Charles (world record holding trainer) and it worked out OK until the first set with 240. After barely getting the first rep I added the belt and was able to hit a double at 240 but it was a huge struggle. I'm no longer cramping without the belt but I think I might subconsciously set up with a smaller arch without it. Also, today was the first day in a longggg time where I felt ZERO strain on my anterior delts despite the smaller arch. The only thing I did differently was switch out Kstar's banded bully for Donnie Thompson's version and the difference was tremendous. If anyone is having trouble with internal rotation I highly recommend checking this video out:
http://www.youtube.com/watch?v=aFrXXc3spaM
Straight arm pulldown:
40x10x3
Seated cable row: unilateral
60x10
70x10x2
Landmine press:
45x10
70x10x3
One arm barbell row:
95x10x2
Barbell curls:
45x10x2
Lateral raises:
15x15
20x15x2
Triceps pushdown: rope attachment
40x12x3
Cable flyes:
15x10x2
Low cable flyes:
15x10
Pavlov press:
35x12
Ab wheel: kneeling
bwx11