10-NOV-10

Week II Metal Militia Bench Training - Low End Work

Bench Press - Contest Grip - 3RM
135 x 10
195 x 5
235 x 3
285 x 3
325 x 3
375 x 3
400 x 3  PR

Close Grip 3 Board
385 x 5
405 x 3
425 x 3  PR

Close Grip 2 Board
375 x 5
385 x 3
395 x 3 PR

Close Grip 1 Board
345 x 5
360 x 5 PR

Close Grip Decline Bench
315 x 5
335 x 5
340 x 5
350 x 5
360 x 5  PR

Rope Pushdowns  2 x 20-40
Med Grip Pulldowns  4 x 10s
DB Shrugs  4 x 20s