Week 9: Max Bench


As I said in my last bench press post, Lester Estevez and I decided on a new bench program leading into the meet. This week was shirted three boards to a max.

The plan for today was to get at least 6 working sets in the shirt. Now to get close to my goal weight for the meet (675+ lbs.), I did multiple sets for each warm up set, then shirted up and took a big jump. As the weights got heavier, the jumps got smaller. I was very pleased with the outcome.

Warm-Ups
Bar x 10
Bar x 10
135 lbs. x 10
135 lbs. x 10
225 lbs. x 5
225 lbs. x 5
315 lbs. x 3

Start Boards and Shirt
445 lbs. x 1
545 lbs. x 1
585 lbs. x 1
635 lbs. x 1
660 lbs. x 1
700 lbs. x 1

Flat Bench Dumbbell Press, Wide
70 lbs. x 12
70 lbs. x 12
70 lbs. x 12

Triceps Pushdowns with Thick V-Bar
80 lbs. x 12
100 lbs. x 12
110 lbs. x 12
110 lbs. x 12

One more thing about my workout, my cousin-in-law, Melanie, is an AdvoCare rep. For the past few weeks she has been sending me supplements to try. Now, I’m not much for taking supplements, but I figured I’d try them and let her know how they worked. Today I tried their O2 Gold along with their Rehydrate product. She informed me to take 2 O2 Golds 60-70 minutes before my workout and I should feel some good strength effects. So I did. I will tell you this, the warm-up sets were feeling heavy and the first two sets in my shirt felt heavy, but, about an hour or so after taking the O2 Gold, the heaviest sets felt great.  This has me convinced; I’m going to have to pick up a bottle for the meet.  If you want more details about their products, you can find Melanie on Facebook, http://www.facebook.com/melanie.churchwell, she would be glad to help you.

GO MOVE SOME METAL!

teamjaxfl@gmail.comhttp://www.youtube.com/Teamjaxflhttps://twitter.com/#!/MonsterSquathttp://www.facebook.com/MonsterSquathttp://about.me/joeironmannorman

Advertisements

About joeironmannorman

Powerlifter with Teamjax, out of Jacksonville Follow me on twitter: https://twitter.com/#!/MonsterSquat View all posts by joeironmannorman

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: