CHEST          5/3/13

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

      Every 45 seconds, do 3 reps.  You will do 8 sets.  Use the same weight for all sets. 
      Go 10 lbs heavier than the weight you used on 4/21.  On 4/9, I used 32% of my 1RM 
      on the bar.  On 4/21 I used 36% of my 1RM.  Any heavier than that and I couldn't 
      generate enough speed on the bar for all sets.  For this workout I plan to use 40%
      of my 1RM.  

#2  You have 3 minutes to establish an 8 Rep Max for BB Incline Bench Press (no pause)
      We will post our results.

#3  This is 3 rounds.

      Round 1: Exercise A-5 reps, B-5 reps, C-10 reps, D-15 reps, E-15 reps
      Round 2: Exercise A-10 reps, B-10 reps, C-15 reps, D-20 reps, E-20 reps
      Round 3: Exercise A-15 reps, B-15 reps, C-20 reps, D-25 reps, E-25 reps

      A) BB Thruster          
      B) BB Bench Press with a 2 second PAUSE at the bottom of each rep       
      C) Toes To Bar          
      D) DB Lateral Raise          
      E) Hand Release Pushup
     
      Rest between rounds.

      Results for the 3 minutes to establish a BB Incline 8 Rep Max:
      Carlo Anguiano - 205 lbs
      Don Starr - 135 lbs
      Scott Johnson - 175 lbs
      Troy Etheredge - 205 lbs
      Rob Tijerina - 205 lbs
      Jason Bryant - 190 lbs