Wednesday's Training: Max Effort Upper

I'm sorry I didn't get this posted yesterday.

Trained with 4Board and Shawn
Warm-ups
Overhead band benchpress-green band-close grip-work up to 385x1, 435x1, 460x1 (PR), 410x5 (PR) *Note: Bar loaded to 205-pounds, hanging in the bands, weighs zero @ chest.
Decline benchpress-close grip-210 2x20
Upright rows-6x10-15/ 45, 65, 75, 85, 95, 105
Supersetted with Elbows-out tricep extensions (or Tate Presses) 4x15/ 30, 40, 45, 50
Hammer curls 3x15/ 20, 30, 40
45*Reverse hyper w/ footbar 275 3x25-35
Ball twists 4x10 w/ med. ball

Overhead band benchpresses are performed by taking blue or green Jump Stretch bands and choking them from the top of a 7' tall power rack. The bands hold the weight so, as noted above, with the green bands 205-pounds will feel like zero on the chest. It is similiar to using a bench shirt. It teaches the lifter to be fast with the weight or else you won't be able to complete the lift. The bar gets heavier as you press it to full extension. In my case, the 460 was like 255-pounds on my chest and the full 460 on top!

Overall it was a very good training. The weights felt light and moved fast (speed kills!). 4Board got a PR as well (455x1). He missed it the first time because he got out of the groove on the way up. Shawn called it (bow) and told him to take it again. It looked easy the second time.

Thursday: walked

Giving credit where due,
Ed T.