W/ 4board and J$
Warmups (usual plus shoulder complex and prone trap raises 3x12)
Benchpress w/ doubled mini-bands-3 grips: work up to 135x3 for 9 sets
3-Board Press-close grip: 225x5, 275x5, 295x3, 245x10
DB flat bench: 2x16, 12/ 95 pounds
Low cable rows w/ V-bar: 5x10/ 150, 175, 200, 225, 250
Zottman curls: 3x12/ 25, 30, 35
Triceps Creepers: 3x15 ea. arm w/ 3 mini bands
Landmine: 2x8/ 35, 45
Landmine. What is the Landmine? Put the end of a bar in a corner and holding the other (weighted) end with both hands rotate the bar from hip to hip. I don't know why it is called a "Landmine"...Good "core" work.
The bar weight is reduced by the approximate amount of band tension at the bottom of the lift (off the chest). Example: 175 = 50% of 350 pounds. Band tension for doubled mini-bands on the bar at the chest is approximately 40 pounds. 175-40=135 pounds.
I hope everyone had a Happy Halloween and ate lots of candy. I dressed up as a hungry guy and went to a party and gorged my self on chili, sub sandwhiches and stolen candy (from my god-daughters). Good times.
Stay strong,
Ed T.
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