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3/19/2011 12:18:12 PM - Ben Brand
Thurs Max Effort Bench

Football bar presses

warm up with battling ropes for about 10 min
20lb dumbbell circuit with a bunch of raises and row and curls etc.

football bar
bar x10
145 x10
195 x5
235 x5
295 x3
325 x3
375 x3
415 x1
465 x1
505 x1
555 x1
They all felt preety good with good speed I stopped at 555 not saying I could of done more but that bar when It gets heavy I swear I feel my tibia bending!

4" cambered bar presses
225 x15
275 2 sets x15

Green band pushdowns halved over top of power rack
3 sets x10

That was all no shoulder work today when I do that cambered bar it kinda takes a toll on my shoulders.




Thanks for reading!,
Ben Brand


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