Sickest Bench Cluster

Follow Exactly
Know 1 Rep Max:

Warmup: 40% of 1RM x 5, 50%x5, 70% x 5

Cluster 1:     83% of 1 RM x 2
                      30 Second Break
                      83% of 1 RM x 2
                      30 Second Break
                      83% of 1 RM x 2
2 Minute Break:
Cluster 2:     90-92% of 1 RM x 1
                      30 Second Break
                      90-92% of 1 RM x 1
                      30 Second Break
                      90-92% of 1 RM x 1
2 Minute Break:
Cluster 3:     87% of 1RM x 2
                      30 Second Break
                      87% of 1RM x 2
                      30 Second Break
                      87% of 1RM x 2
                      30 Second Break
2 Minute Break:
Cluster 4:     65% of 1 RM x 6-8
                      30 Second Break
                      65% of 1 RM x 6-8
                      30 Second Break
                      65% of 1 RM x 6-8
                      30 Second Break
2 Minute Break:
Cluster 5:     60% of 1 RM x 8-10
                      30 Second Break
                       60% of 1 RM x 8-10
                      30 Second Break
                      60% of 1 RM x 8-10
                      30 Second Break

Bench Cluster: 2/27/12

Warmup:  med ball chest pass, broad jumps, med ball throwdowns
1. Bench Press Cluster:  225x5, 245x5, 265x6,4,2, 285x6,4,2, 315x6,4,2,
2. Drop Sets: 225x20, 225x10,4,2,2,2, 185x20
3. Upright Rows 3x20
3a. Band Tear Aparts: 3x20
4. Reverse Grip Skulls: 3x20

Monday/ Tuesday Jan 16,17

Monday:
KB Swings/Extra Wide Sumo DL with KB
1. Zercher Squat with 120 lbs chains: worked up to 3 rep max
2. Reverse Hyper: 3x12
3. Seated Hip Abduction: 3x20
4. DB Rows: 3x15
5. BB Shrugs: 3x15
6. Rack Situps: 3x20

Tuesday:
1. Rack Lockouts with Football Bar: 120 lbs of chains: worked up to 3 rep max
2. Football Bar Triple Grip Lockout: 2x15
3. DB shoulder Press: 3x12
4. Incline flies: 3x12
5. Tricep Pushdown: 3x12
6. Tricep Banded Pushdown: 3x12
7. Lateral Raise: 3x12

Monday Jan 9, 2011

Warmup: Kb Swings, Retro Sled Drag
1. Zercher Squat: Worked up to 5 rep max then added 3 Sets of large chains then re-worked up to a 5-rep max.
2. Reverse Hyper: 3x12
3. Dumbell Row: 3x15
4. Retro-Sled Drag: 2x50 yards

Friday: January 1, 2012

1. Bench Press: Worked up to a heavy 5 then a heavy single
2. Steep Incline DB Press: 3x10
3. Close Grip Football Bar Lockout: 3x10
4. Upright Row: 3x10
5. Leaning Lat Raise: 3x10