DFTS

DONT FORGET THE STRUGGLE

BENCH DAY

Kevin, Riddle, and myself.

Warm Up:

Static stretching and dynamic stretching with bands

Band Pull Aparts: I, T, Y.

Glute Ham Raise:

3 sets of 8 (bodyweight)

I'm going to do three sets before every workout in order to boost my weak hams.

Bench Press:

Bar x 10

95 x 10

135 x 10

155 x 5

185 x 5

205 x 5

225 x 1

185 x 5

3 Board Close Grip Bench:

I had a crap raw bench set today, and I know its because this new workout scheme has been more tailored to a fighters game. Understandably, bench isn't as integral. Still, I'd like to make sure I hit my triceps as hard as I can.

The 3 Board, especially with the Close Grip, puts all of the work on the triceps. It was a little difficult to get used to, as the movement is best described as moving the bar away from your head, as it often feels on a standard press that your may move it towards your head. Emphasis here was on the tuck of the arms, touching but not slamming onto the board, and pressing the bar up while flexing the triceps at the top. Very rough.

185 x 5

135 x 8

135 x 8

135 x 8

Apologies for the poor picture. Its a 3 man operation, and we only had 3 men.

Overhead Log Press:

Log x 10

Log x 10

Log x 8

Pullups:

10 (Warm Up)

20

10 (I'm toasted at this point)

5

Chest Supported Row:

2 plates x 8

2 plates x 8

2 plates x 8

Armbar:

3 sets of 30 second holds for the right arm, just a couple of seconds rest between each set.

Then moved on and did the same on the left arm. Used a 24kg KB.

Abs: 2 sets, straight through.

Cable Crunches: 90 x 10

Ab Wheel: 15

Oblique Raises: 24kg KB x 10

Hard workout. Big time swoll.