chaos speed work and randoms

speed bench

raw bench
135x12 135x10 225x8 225x6  315x3 315x1
405- 3x1 (reg grip)
315- 1x3 (reg grip) 2x3 (close-grip)
365- 2x1 (close grip) 2x3 (reg grip)

incline db bench with mini around back
100s- 1x1; 1x3; 1x2; 1x5(with 10 sec rest in between)

incline flyes with mini around back
55s- 6x6 (6-10 sec rest)

PM dips
bw+90- 10x5 (10 sec rest)

military rack presses
225- 1x1; 1x3; 1x2; 1x5( with 10 sec rest)

side laterals
55s- 10x5 (10 sec rest)

close-grip floor presses
315- 1x1; 1x3; 1x2; 1x5( with 10 sec rest)

rolling extensiosn/tate presses
55s- 10x5 (with 10 sec rest)

abs(tons)

***it was a fuckin blast tonite. been away from the gym since sunday and man i wanted to hit it tonite. i also wanted to try a different variation on incline db presses but since BJ was out tonite i had to settle for incline DB with mini around my back. still good work. i can do more than 100s though with the mini around my back which gives me additional 25lbs of tension at the top.guess the crazy shit will have to wait til next week. speed bench went very well. 405 was moving a lot faster. Paul Key's advice was worth it since he uses the same setup so i brought my feet in closer. can't wait to start this new cycle...i'm goin to be smashing bench PRs! did some military rack presses which were new but this movement really will be key to strengthening my shoulders or front delts on the bench. CG floor presses were killer with the new method of reps i used. i sweated my ass off though...be back to heavy and insane shit next week...



done with deload,
TB