Monday, February 14, 2011

Meathead Bench and Shoulder Training

Started a new 4-week program yesterday with a squat workout that left me sore this morning. So today was a new meathead bench workout with a little extra
shoulder training (for the posterior delts).

Today's workout:

1A) Bench with chains - 2 sets of 6 @ 205 + 20 pounds chain
1B) DB chest-supported row - 3 sets of 8 with 50 pound dumbbells

2A) Close-grip rack lockout - 3 sets of 3 with 245lbs
2B) 1-arm db row - 3 sets of 6 with 105lbs dumbbells

3A) Decline pushups
3B) Band pulls

4A) 1-arm db chest press
4B) DB triceps extension (4-sec eccentric)

I really like the advice on band pulls in this article

=> Joe DeFranco shoulder training - check out band pull advice

I'll be doing my 4 sets of 25 a few times per week, in addition to a lot of other warm-up and upper back mobility movements.

Today's kickbutt mindset tip:

Kekich Credo #52. Don't be pre-occupied with things over which you have no control, and don't take things personally…..For Fat Loss: Do NOT obsess about
your scale weight. Focus on behaviors that help you lose fat and take action on them.

Today's resource:

AAA Abs workout

=> AAA Abs Workout

BTW, have a Happy Ballantyne's Day.

And remember this...

"Many of us are fortunate to be blessed with the ability to succeed - not for our sole benefit, but so we may apply the result of our success to assist others." - Frank McKinney, Make It Big

Train hard but safe,

Craig Ballantyne, CSCS, MS


Ben said...

I've never read why chains are used on the bench press or any lift for that matter. What is the purpose and benefits vs. just adding more weight?

Andrew David Burt & Aja Fenn said...
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