I basically did this workout today. There were a few differences:
- I hit 405 lbs for 1.5 reps (needed a finger slap), and my spotter had to pull with both index fingers on the way up right in the middle. This was wearing my SlingShot and “multi-purpose wraps,” from Mark Bell’s Site, adn my crappy ass thick leather belt from Amazon. I plan on getting this one from Rogue Fitness soon. I don’t really need– and hate wearing –a belt while hitting the bench, but I do use a huge powerlifter’s arch.
- In the last part I think I hit 250 for ~8-10, 225 for 8, 135 for 12, then the 60lb band for 30 reps. Smoke-Fest. All with no rest in between.
- My wrists were beat at this point, and just not strong enough to handle the 70’s for the preacher curls, so I did 60, 50, 60, 60.
- I had to do the tricep extensions on a flat bench with no back support, so I did 120 for 8, 110 for 10, and 100 for 15.
- Stopped at 155 for 6, only 3 sets, because it began to get busy and I was using a flat bench.
- So the preset cambered bars only go up to 100lbs, and both of the other free cambered bars were being used, so I was limited to 100lbs. I had forgotten– never new?– that reverse skull crushers are so hard on your thumbs. I only did one set reverse for 8 with the 100, then did normal grip and repped it out for 12-15 for three more sets.
- The cable work went just as planned
There were quite a bit of “Snap City” residents in there, looking at me like I was crazy, for lifting that much weight or working that hard. You’re probably thinking, “why did he do that crazy strip set from 250 lbs?” This is the best way to train the 225 lb combine bench test, I don’t just want to be a fat guy that can bench 500 lbs, I want to be an athlete that can do so.
The quest continues, as I will be doing ridiculous “deficit” deadlifts on Thursday, and rowing until my back can’t row anymore. Next bench session will be pause sets with heavy weight on floor presses, and speed bench. I might actually use the “Smith Machine,” to only work the middle of the movement that is my sticking point.
