BENCH - EXPLOSIVE

CUBE Week 6 Day 2

13/02/13

Bench Explosive Day

Bench  6 x 2  95kg 1sec pause
Incline DB Press 2x15,1x11 35kg  1sec pause
Standing Arnold Press 3x10 20kg
Band Pushdowns 100 total reps Blue band
DB Flies 2x20  12.5kg  Tempo 3-1-1-1
Ab rollouts 2x15 3sec pause

Bench felt light and powerful. new setup increases my stability and great drive from legs. The extra delt and tricep work is helping here too. Incline DBs last set was tough here was aiming for 3x15 i will get it next time. Arnolds standing I find really works my core and glutes to stop me from leaning back and staying as upright as possible I like these. Band pushdowns I was doin sets of 25 rest pause with 1 min rest between sets.
DB Flies nice and slow and focused on form here. I prefer doing these light and slowly rather than heavy and poor technique. Ab rollouts were tough in second set with the pause. Almost 2/3 through this 9 week cycle. Probably be a total of 10-11weeks to complete it with work but I am feeling refreshed each workout despite pushing harder and greater volume. Prob the extra kcal are helping!

Thanks for reading.