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10/20/2012 10:15:08 AM -
Bench Day

Bench Day

Warm up

Soft Tissue work:

Lacrosse ball on delts and pecs

Rumble roller on back

Elitefts roller on thighs.

Mobility Work:

Indian clubs for 20 swings each arm

Mobility exercises for upper back hips and shoulders

5 movements for 1 set of 10


135 for 5 2 sets
185 for 5
225 for 3
275 for 3
315 for 3
370 for 5

Chain suspended flies/push up

3 sets of 10

1 arm db bench

70s for 2 sets of 15

1 arm rope pushdowns

3 sets of 10


This was another very moderate day. I took the time to focus on the assistance work but kept the main movement light. The assistance work is done slow and purposeful. I am doing some online programming for competitive lifters now. I programmed in some 1 arm DB work for a guy who needs to core work and isn’t too focused on his bench right now. These do hit your core and make you try hard to stabilize your self. I’m glad they do what I hoped.

Scott Yard

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