cHaOs513 bench- strength specialization week 4

band bench(+250)
barx3 135x3 185x3
225x1 205x3 245x3 225x3 335x1 335x1

raw bench
315x24

db incline
135x6 135x7 150x4

smith high incline
225x8 275x6 295x6 225x5 31x5
225x6 295x6 225x18RP

db flyes
100sx15RP

seated BTN overhead presses
135x10-155x6 155x6-185x2-135x6

front laterals
130x4 130x4

side laterals
70x6-55x6-65x6-45x6-60x6-55x6

CG band pin presses(+100)
225x5-275x4-295x3-315x2-335x1 225x15RP

pushdowns
w/o bands
stk-2 sets of 20
w/bands
10P-2 sets of 15


***tonite i had a really focused session. final session with bands so like squats i need to go all out. every set was fast as hell too. i'm proud of that. i finished up with 335 which was 590 at the top..more than last week. finished with repouts with 24 reps with 315. i fuckin lost count and had to hit the camera real quick and bang out 6 more after the first 18. i hate that. did some seated behind-the-neck overhead presses this week off pins. defintely hard without the momenteum and doin them from a dead stop. goin to give this a run for a few weeks and see what happens. did some CG pin presses after seein garrett griffin do then and they hit the tris for me harder and they were done a few inches or so from lockout. a friend of mine though gave me another movement to try out next week for triceps. gotta experiment with new stuff every now and again...



keeps me from bein bored...lol
TB