CHEST          4/21/13

As part of your warmup, do:
BB Bench Press with kettlebells hanging from bands   10-10-10 reps
Rest a minute or so between sets. (See photo on 4/19 shoulder workout for set up)

#1  BB Bench Press WITH BANDS for SPEED (no pause)

      Every 30 seconds, do 3 reps.  You will do 10 sets.  Your first set begins when you start 
      the timer, and your last set begins at 4 minutes and 30 seconds.  Use the same weight
      for all sets.  Go about 10 lbs heavier than the weight you used on 4/9.  On 4/9 I started
      with 95 lbs, but I dropped to 85 because the bar was starting to slow down.  The goal
      here is bar speed.  We want a quick, controlled downward phase, and then an
      explosive upward phase for ALL reps.  

#2  BB Rack Press      2-2-2-2-2 reps

      Start with a weight you can easily manage and work your way up to a 2 Rep Max.
      Make sure the bar comes to a complete stop on the rack at the bottom of each rep.
      Don't bounce the bar off the rack.  Try to set up the rack so the bar is about 1 - 3" off
      your chest at the bottom of the rep.  We will post our results.

#3  Do 2 rounds of:

      BB Squat Clean - 5 reps
      Standing BB Shoulder Press - 5 reps
      BB Front Squat (no pause) - 5 reps
      BB CLOSE GRIP Bench Press with a 2 second PAUSE (bottom of each rep) - 5 reps
      Jump Squat - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Medicine Ball Wall Ball - 20 reps
      DB Incline Bench Press - 20 reps

      Rest between rounds.  

      Results for the BB Rack Press 2 Rep Max:
      Bob Vickery - 210 lbs
      Carlo Anguiano - 265 lbs
      Troy Etheredge - 270 lbs
      Don Starr - 175 lbs
      Rob Tijerina - 245 lbs
      Scott Johnson - 230 lbs