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12/21/2012 7:59:56 PM - Joey Smith

Week 5 Day 2 Bench Rep Day Cube Training with (VIDEO)

30 min upper stretching and mobility

Rumble Roller
Monster Mini Pull parts
Monster Mini Front Raises
Shoulder Horn
DB Shoulder Press
Average Band Shoulder Stretch
Smith Plex

BB Bench-Press Straight Weight

raw, med grip, comp setup

used 6" foam roller on all sets for arch

1 x bar - 3

1 x 135 - 3

1 x 185 - 3

1 x 225 - 3

1 x 275 - 3

1 x 315 - 3

1 x 365 - 3

1 x 405 - 3

1 x 440 - 3

1 x 450 - 3

1 x 460 - 3

BB Military Press Standing

1 x 185 - 10

1 x 225 - 10

1 x 225 - 10

Wide Grip Lat Pull downs

4 sets x 15 reps each set

Tri Press down with Fat Bar

100 total reps

Lateral Raises with 5lb Plate

100 total continual reps


Another great bench day today. Even sick as hell I felt strong today, well strong for sick as hell. The 440 for 3 felt like a 1000 pounds at first but I got my head out of my ass and hit my last two sets better and faster.

My flu symptoms are getting somewhat better. I’m just hoping my daughter does not get this mess. Her entire basketball team has it or has had it. I hope it skips over her!

Really enjoying training right now. The volume and diversity of exercises are making it fun again. The work is hell but I can tell it’s paying off.

Believe & Become....,
Joey Smith

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