CHEST          11/22/12

#1  BB Power Rack Bench Press          3-3-3-3-3 reps

      Start a timer.  Do 3 reps at the start of each minute.  5 total sets.
      I will post a demo video of this one, by noon.  Adjust the pins so that when you
      are on the bench, the weight is resting on the pins and about 1" - 3" off your chest.  
      Try to be explosive as you drive the weight upward.  Lower the weight to the pins, 
      pause for 2 seconds, and then do the next rep.  
      Like the floor press, we are going for bar speed here.
      LOAD IS 50% OF YOUR 1RM.
      Use a close grip (index fingers just touching the smooth part of the bar).

#2  BB Bench Press

      Start with 3 reps at 75% of your 1RM.

      CONTINUE TO DO SETS OF 3 REPS, ADDING 10 LBS PER SET, UNTIL
      YOU FAIL.  Once you fail, you are done with #2.  

      Rest between sets.  

#3  Close Grip Pushups - 60 seconds
      REST - 60 seconds
      Close Grip Pushups - 45 seconds
      REST - 45 seconds
      Close Grip Pushups - 30 seconds

      Have the tips of your thumbs about 2" apart.  NO hand release.

#4  Do 2 rounds of:

      Nosebreaker (EZ Curl Bar) - 60 seconds
      REST - 60 seconds
      BB Bench Press (normal grip) - 10 reps

      Rest 3 minutes between rounds.  You pick the weight.