Live With the Vice

STAY COLD

BENCH DAY

Ben was at work, so it was Kevin, Riddle, and myself.

Warm Up:

Static Stretching of the shoulders, lats, and chest.

Band Pull Aparts: I, T, Y.

Bamboo Bar Bench:

Bar + a 16kg Kettle Bell on each side x 10

+16kg x 10

+16kg & 10lb plate x 8

+24kg x 8

+24kg & 10lb x 8

+24kg & 12kg x 4

+24kg (for reps) x 15

This was the first time where I've really worked the Bamboo Bar in as a serious Main Lift. Usually the Bamboo Bar, which seems to be the favorite pressing movement for Ben and Riddle, is worked in as a bit of a warmup, or a supplemental lift. Today we really hit it, and we went about as heavy as we could. Although there is not the pressure present in a standard bench press, the bar, because it forces you to use so many muscles for stability, gave me a serious pump in my chest and triceps. It's pretty strange to press a relatively light weight and struggle with it, let alone to get a pump out of it.

Joe Riddle on the Bamboo Bar

Foam Block DB Bench (w/ Shoulder Extension):

I believe I've described this before, but I'll do it again. This, like the Bamboo Bar, is a pressing movement that will incorporate a lot of the smaller muscles in your shoulder. The movement is fairly simple, perform a DB Press while laying on a foam block, and extend your arm at the top of the press so that your shoulder blade comes off of the block. Basically, you're mimicking a punching motion. The key here is to "REACH!"

60 x 10 each side

75 x 10

75 x 10

DB Row:

75 x 10 each arm

100 x 10

120 x 8

Lat Pulldown:

1 plate on each side x 10

1 plate and 1 quarter x 8

1 plate and 1 quarter x 6 (Getting burnt out at this point)

Bottoms Up KB Press:

Kettle Bell shoulder press done with the bell end (lol) on top. An upside down kettle bell press. The object here is to keep the bell upright by gripping the shit out of the handle.

16kg x 8

16kg x 8

16kg x 8

Abs: 3 times through.

Cable Crunch: 90 x 10

Wheel: 10

Oblique Raise: 24kg KB x 10 each side.