CHEST          4/9/13

#1  BB Bench Press

      Set 1 - 225 lbs to failure (NFL Combine Style)

      Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure
                  If you complete less than 10 reps on Set 1, subtract 50 lbs and go to failure.

      Rest between sets.  We will post our results.

#2  BB Bench Press WITH BANDS (no pause)

      Every 20 seconds, do 3 reps.  The sets begin at 0:00 seconds, 0:20 seconds, 
      0:40 seconds, 1:00 minute, 1:20, 1:40, and 2:00 minutes.  One round equals 21 reps.
      You will do 2 rounds.  Rest between rounds.  Choose a weight that is light enough for
      you to move the bar QUICKLY and EXPLOSIVELY on each rep.  I don't care if you
      have 5 lbs on each side of the bar.  The objective here is BAR SPEED!!!  If the bar is
      moving slowly, then the weight is too heavy.  

#3  Do 1 round of:

      Hand Release Pushup - 40 reps
      Air Squat - 30 reps
      EZ Curl Bar Nosebreaker - 20 reps
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 5 reps
      REST 2 MINUTES
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 5 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Air Squat - 30 reps
      Hand Release Pushup - 40 reps

      Results for the bench press to failure:
      Carlo Anguiano - 10 reps at 225 lbs and 2 reps at 275 lbs
      Scott Johnson - 6 reps at 225 lbs and 15 reps at 175 lbs
      Rob Tijerina - 8 reps at 225 lbs and 16 reps at 175 lbs
      Troy Etheredge - 13 reps at 225 lbs and 2 reps at 275 lbs
      Bob Vickery - 2 reps at 225 lbs and 8 reps at 175 lbs
      Jason Bryant - 5 reps at 225 lbs and 17 reps at 175 lbs
      Justin Slusher - 0 reps at 225 lbs and 10 reps at 175 lbs
      Kevin Rowe - 4 reps at 205 lbs and 15 reps at 155 lbs
      Kyle Langhorst - 13 reps at 225 lbs and 4 reps at 275 lbs