CHEST          1/3/12

#1  BB Bench Press          1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily manage
      and then increase weight each set.  We will post our results.

#2  BB Bench Press - 2 sets - Going to Failure + Spotter Assisted Reps

      Set 1 - Put 80% of your new 1RM on the bar and do as many complete reps as you
      can.  Then, with the help of a spotter, do 2 assisted reps.

      Set 2 - Same as set 1, but with 70% of your 1RM.

      The spotter needs to help the lifter keep the bar moving for the assisted reps.  Don't
      let the lifter completely stall out.  The lifter has to work, but keep the weight moving.
      Rest between sets.

#3  Do 1 round of:

      DB Reverse Fly 
      Standing DB Shoulder Press
      Goblet Squat
      DB Incline Press
      24" Box Jump
      Hand Release Pushup
      Plank (elbows and toes)
      BB Burpee

      Perform each exercise for 60 seconds and then immediately switch to the next
      exercise.  #3 is continuous work.  

      Results for the 1RM BB Bench Press:

      Carlo Anguiano - 290 lbs
      Rob Tijerina - 280 lbs
      Scott Johnson - 265 lbs
      Troy Etheredge - 280 lbs
      Tyson Poindexter - 345 lbs
      Mike Heeney - 335 lbs
      Matt Jackson - 325 lbs
      Chris Moren - 275 lbs