12-10-2012 Workout

INCLINE BENCH
Set 1: 135 lbs × 8
Set 2: 185 lbs × 5
Set 3: 225 lbs × 3
Set 4: 275 lbs × 3
Set 5: 275 lbs × 3
Set 6: 285 lbs × 3
Set 7: 295 lbs × 3
Set 8: 295 lbs × 3

Felt strong on these. Incline is always an iffy lift for me because my arms are NBA length.

DUMBBELL INCLINE BENCH
Set 1: 85 lbs × 20
Set 2: 85 lbs × 20

CLOSE GRIP BENCH
Set 1: 225 lbs × 12
Set 2: 225 lbs × 12
Set 3: 225 lbs × 6
Set 4: 135 lbs × 15

The first two sets were blaze of glory, the third was a dud, so to get some reps in I did a stripshow with the bar and blasted 135 until my arms swelled up like a water balloon on a hot summer day.

CABLE CROSSOVERS
Set 1: 90 lbs × 15
Set 2: 90 lbs × 10
Set 3: 70 lbs × 15

I haven’t done these things since 1944. I felt like an oiled up tool wearing Zubaz and T. Michael. If you don’t know what that stuff is, I feel bad you weren’t raised on the bodybuilding mags like my generation was. If you wore that stuff you were either a hardcore bodybuilder or a man that liked to hang out in quarter booths. Thankfully I didn’t wear that shit.

MEDIUM BAND PRESSDOWNS
Set 1: 100 reps

STANDING ABS
Set 1: 150 lbs × 50

A hell of a workout, a hell of a pump… considering I spent a large portion of the day feeling like three levels of hell…

____

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.