Friday 9 August 2013 Training

FLEX FRIDAY

Pause Bench
     135# x 5
     155# x 5
     175# x 10 x 5

SlingShot Bench
     185# x 8
     205# x 8
     215# x 8
     205# x 8
     195# x 8

Dips
     25# x 8
     20# x 8
     15# x 8
     BW x 8

JM Press
     75# x 10
     80# x 10
     85# x 2 x 10

Prowler
     170# x 5 x 30 yards @ :45s
     140# x 5 x 30 yards
      90# x 5 x 30 yards


Pause bench is hard. Real hard like. But, i will pause bench in competition, and i will pause bench in training. To me, its pretty different technique wise than repetition benching. On the repetition side of the coin, you can exploit the eccentric - concentric stretch and utilize a little more leg drive versus when you pause you have to hold tension in your entire body then explosively drive up concentrically from a dead stop. It's going to take some time to get used to holding the entire contraction at the bottom then being strong out of the hole, but i'm glad i'm going to work it these next few months specifically. SAID = specific adaptation to imposed demands. The imposed demand is pause benching, so ill train it accordingly. Everything else was good, slingshot for the overload, dips for more work, and JM to schmammer the triceps at the end. Week 1 of transition in the books.