2CT PAUSE BENCH
Set 1: 45 lbs x 10
Set 2: 135 lbs x 5
Set 3: 185 lbs x 2
Set 4: 225 lbs x 1
Set 5: 275 lbs x 1
Set 6: 315 lbs x 1
Set 7: 365 lbs x 1
Missed 435 at lockout
So… goddamn… close…
PLATE RAISES
Set 1: 45 lbs x 10
Set 2: 45 lbs x 10
Set 3: 45 lbs x 10
BAND SCAPULA RETRACTIONS WITH HEAVY BAND
Set 1: 15
Set 2: 15
Set 3: 15
These are nasty little shits, didn’t think they would be that bad, but they were.
BARBELL PAUSE EXTENSIONS
Set 1: 85 lbs x 10
Set 2: 85 lbs x 10
Set 3: 85 lbs x 10
On the floor, bar behind me, do a bar tricep extension, return bar to floor. Wash, rinse, repeat. Excellent Exercise.
Thanks to training partner Brandon for the two exercise tips of band retractions and pause extensions. He’s 19, proving the theory that you always learn from everyone.
____
Pick up a copy of Behemoth Strong on Kindle. A definitive program for building strength and improving your numbers for powerlifting. .
Pick up a copy of Behemoth Strong on PDF. .
Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.
To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.
This site uses Akismet to reduce spam. Learn how your comment data is processed.
© 2019 kc barbell | site by katie harrington design | photos by Adri guyer