Blasting My Bench!!

[finfan]

First off I will tell everyone I will try to update every workout but I will probably miss some days. But I will post them later. I'm going to be using Blast your bench program which is a program that can up your bench up to 50 LBS. It is a program that shocks your body and is only 3 weeks long. I start Monday july 30th and will end on Aug. 18th. Here is the link www.blastyourbench.com

My goals for this program:

Bench: 200
20 Rep Squat: 190
Close the Coc Gripper #1
DONT GET INJURED

My bench max right now:180

Below is the Program I will Be starting.
Inside of the Program Is the actuall Blast Your Bench Program.

[finfan]

Bench: 115x10, 125x8, 135x6, 145x3(missed last rep. it was supposed to be 4) 140x2.

Rear delt Flys (Machine, there was no bench high enough) 3x10@90LBS

Bent Over Row 4x8@110

Curls 3x10@60

Abs

Stretches

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Overall it was a mediocre day. I should have raised my bench on my last set and put up that missed rep. I also had a lot of energy left in the rows.

[laxster]

Awesome, I've been very interested in this program as well but it costs money. If you could possibly post the routine (if it's not against the rules) I'd appreciate it.

[finfan]

Originally Posted by linebacker123

Awesome, I've been very interested in this program as well but it costs money. If you could possibly post the routine (if it's not against the rules) I'd appreciate it.

Look in the program I posted it is at the very end.

[finfan]

Bench=2x15@105, 1x15@100, 1x15@95, 1x15@85

Power Cleans=1x5@40 Kilos, 1x4@50 Kilos, 1x4@55 Kilos, 1x4@60 Kilos.

Snatch= 2x10@55LBS, 1x5@40 Kilos, 1x5@45 Kilos.

Speed Deadlift= 1x15@ 40 Kilos, 1x6@80 Kilos.

ME Deadlift=1X2@130 Kilos 286.5 LBS, NEW PR
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Today was a good day. That bench was HOLY SH!T, VERY HARD. I thought I was going to pass out. Cleans were O.K. I was satisfied with snatch since I just started them. Speed Deadlift was good, and I did great on my deadlifts. My old PR was 280x1.

Todays Overall rating was awesome.

[finfan]

Bench:145x3, 140x3, 3x3@135

Rotator Cuff Work

Strict Bent Over Rows: 4x8@90

Curls:3x10@60

Stretch

Balance Work

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Bench sucked today but what could I expect when i'm so sore I can hardly do 20 Push-Ups. Glad to get in some rotator cuff work. I also did good at my balance work.
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I have also started Vertical Jump Bible and have finished week 1 and one session from week 2. The good news it when I tested last time I was like 3 inches away from the net but just on Wed. at the gym I touched the rim!!!!!!!!!!!!!!!!!

[finfan]

Bench=2x15@115, 1x15@105, 1x15@100, 1x15@85

Power Cleans=1x5@40 Kilos, 1x4@50 Kilos, 1x4@55 Kilos, 1x4@60 Kilos 1x2@70 Kilos

Snatch= 2x10@55LBS, 1x5@40 Kilos, 1x5@45 Kilos.

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O.K. Day. That bench still is a killer!!!

Happy with power cleans though.

[finfan]

Bench: 3x3@145, 1x3@150, 1x3@140.

Rear Delt Fly (Machine): 3x10@90

Bent Over Under Hand Close Grip Rows: 1x12@95, 1x12@115, 1x12@105, 1x12@100.

Squat: 1x5@135, 1x5@185, 1x5@180, 2x5@170

Ab Work