Friday Oct 1 Heavy bench
For me friday is heavy shirt bench MM style training. But because i have the opportunity to go train at montreal barbell an extra day next week (monday) for shirt bench, today i decided to go heavy but save some cns for monday.
Floor press with quaded mini-bands
Warm-up 135 x 8
225 x 5
275 x 3
I added Mark Bell Slingshot (www.howmuchyabench.net)
315 x 3
Work set
335 x 4 sets of 3 reps
Rack lock-out (3 seconds hold)
275 x 5
315 x 3
365 x 3
405 x 3