December 13th 2011

Max Bench day

Incline bench press

- Work your way up to a 6RM in 3 - 4 warm up sets of incline.

- 8 sets of 3-6 reps @ 85-90% of 1RM (1 Repetition Maximum)

- Seated DB rows, Single arm row with KB, Tricep roll downs, Parallel bar dips 2x 15-20 Reps

Make sure you have a partner to spot you on max bench day.

The aim of this workout is to get  MAX power output from your bench press over a number of sets so that we lift a great total amount of weight. The warm up sets are super important to get the body ready for load and conditioned in the technique. Finish off with Rowing and Tricep exercises due to the back being so important in creating a strong chest. If you have a weak back your brain has a mechanism telling your body not to get a super strong chest or BENCH. SO work your back and TRIs in large reps after any Bench day.

Good Luck

TrickyFit

November 22

Bench Press


100 Reps 

November 11 2011

Did you take a minute of silence today? Lest we forget.

Moving forward Daily Dose-
Triplet

 Rounds of 30, 20, 10

8kg med ball sit ups
Double unders
Bench press 70 kg

October 23rd 2011 - Pump

DAILY DOSE

8 Sets

Squats (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!

8 Sets 

Bench Press (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!

October 16th 2011 - Ladder of Presses

Daily Dose

LADDER CLIMB - Climb as many rung of the ladder as you can. Climb the first rung of the ladder by completing 1 rep of both exercises. Then complete 2 reps of each. 3 reps of each...Continue this for as many rounds/ rungs as possible. 

Record time and Ladder rungs.

Bench Press 150lbs

Handstand Push up

Alternatively

Push up

Shoulder press ( A weight that is challenging to you)

September 20 2011 -

Daily Dose

3 Rounds with 2 minute break between sets

Sprint 800m
Bench Press your body weight (sets of 20/15/10)