Today's training was just working on my weaknesses on the bench, which is on the lockout and the explosiveness on the lift. To work on the lockout, I decided to go with the floor press and to work on the speed part, I went with plyometric push ups. Workout was for 30 minutes, so limited rest on all the sets, except for the top sets on the floor press.
Warm Up
Floor Press - 45lbs, 135lbs, and 225lbs - 10 reps
Workout
Floor Press - 275lbs - 2 reps, 295lbs, 315lbs, and 325lbs - 1 rep, and 295lbs - 3 reps
Plyometric Push Ups - 4 sets - 8 reps - 30 seconds rest between each set
Dumbbell Skull Crushers - 40lbs, 55lbs, 70lbs, and 80lbs - 10 reps - 30 seconds rest between each set
Tricep Pushdowns (Pronated Grip) - 100lbs - 12 reps
Stability Ball Crunches - 4 sets - 20 reps
Warm Up
Floor Press - 45lbs, 135lbs, and 225lbs - 10 reps
Workout
Floor Press - 275lbs - 2 reps, 295lbs, 315lbs, and 325lbs - 1 rep, and 295lbs - 3 reps
Plyometric Push Ups - 4 sets - 8 reps - 30 seconds rest between each set
Dumbbell Skull Crushers - 40lbs, 55lbs, 70lbs, and 80lbs - 10 reps - 30 seconds rest between each set
Tricep Pushdowns (Pronated Grip) - 100lbs - 12 reps
Stability Ball Crunches - 4 sets - 20 reps
RSS Feed
