Training update - Max Effort Bench 17/01/2012

Max Effort Movement - Reverse Band Bench (green band)

Warm up sets
(60kg x 5) x 3, (100kg x 3) x 3, 140kg x 3

Working sets
160kg x 2, 170kg x 1, 175kg x 1, 180kg x 1, 185kg x 1, 187.5kg x 1, 190kg x 1


Assistance 1
DB Rolling Tricep Extensions (floor)

22.5kg x 15 reps, 22.5kg x 15, 27.5kg x 15, 27.5kg x 15, 30kg x 12


Assistance 2
DB Bench Rows (pair of db's)

27.5kg DB's x 20 reps,  27.5kg dbs x 20 reps, 27.5kg dbs x 15, 27.5kg dbs x 12


Assistance 3
V grip inverted rows
2 sets of 20 @ bodyweight


Assistance 4
Band Pull aparts
4 sets of 20