140430 5/3/1 Bench Press (deload)

Warm up:
Stick complex

Strength:
Bench Press x 5
80-100-120

Assistance:
DB Press 55# x 12-12-10
GHD Sit-ups 3 x 20

140409 5/3/1 Bench Press 5-5-5+

Warm up:
5 min DROMs
2 rounds of:
15 GHD Sit-ups
15 35# KB Swings
15 push-ups

Strength
Bench Press 5-5-5+
warm
80-100-120
work
130-150-170(12)

Assistance
DB Bench Press 55# x 10-8-8

Power Clean and Press x 5
95-115-135-145

140402 5-3-1 Bench Press Deload

Warm up:
 5 min DROMs
Barbell Complex
2 x 15 GHD sit-ups
2 x 10 Back extensions

Strength:
Bench Press 5 x
80-95-115

Assistance:
DB Bench Press 50# x 12 x 3
Clean & Jerk 5 x
95-115-135-135-135

140326 5-3-1+ Bench Press

Warm up

5 min DROMs

5 min Airdyne

Strength:

warm

80-95-115

work

145-165-185(7)

Assistance

50# DB press 3 x 12

GHD sit-ups 3 x 20

140312 5/3/1 Bench Press

C2D2

Warm up:
5 min DROMs
3 rounds of:
10 push ups
15 35# KBS

Strength:
Bench Press 5-5-5+
warm
80-85-115
work
125-145-165(12)

Assistance:
50# DB Press x 11-11-9
GHD Sit-ups: 20-20-12(greater ROM)

140305 5/3/1 Bench Press (deload)

Warm up:
5 min DROMs
Burgener warm-up
Chin ups 5 x 5

Bench Press
5 x 75-90-110

Assistance
50# DB Press 3 x 10

Conditioning
200m x 5

120226 5/3/1 Bench Press

Warm up:
5 min DROMs


Strength:
Bench Press 5-3-1+
75%(140)-85%(160)-95%(180) x 9

Assistance:
DB Press 50# x 10-10-10
Chins 5 x 5

140219 5/3/1 Bench Press

Warm up:
5 min DROMs
2 min jump rope
GHR 3 x 8
Chin ups 5 x 5
GHD sit-ups 2 x 20

Strength:
Bench Press 3-3-3+
70%(130)-80%(150)-90%(170) x 9

Assistance:
DB Press 50# x 10-10-10

140212 5/3/1 Bench Press

Warm up:
foam rolling
5 min DROMs
2 min jump rope
GHR 3 x 8
Back Extensions 2 x 15

Strength:
Bench Press 5-5-5+
65%(125)-75%(140)-85%(160) x 11

Assistance:
DB Press 50# x 10-10-8