Since I actually have nothingÂ silly to write about today I have decided to just write down a workout that I just had a client of mine do for his bench day today. He is coming off of a powelifting meet a few weeks back and instead of following any particular program for a while he is just letting me freestyle his training each day.
Bench press: his lifetime PR is 320lbs so I had him do this-
135×8, 135×8, 185×5, 225×3, 265×2, 280×1, 285×1, 290×1, 295×1, 300×1, 305×1
Then we took the bar down to 185lbs plus some light band tension for narrow grip benches for four all out sets till failure. He was getting somewhere around 10 reps.
Incline dumbbell press: 4 sets of 12 reps with a lot of stretch at the bottom
Seated two hand dumbbell extensions: 4 heavy sets of 8 reps
Superset 2″ axle bar curls with band triceps push-downs: we did ten reps of the curls and 20-30-40-50 reps on the band pushdowns
Towel curls with 55lb kettlebell: 4 sets of 10 reps