Day One, Week Four: Light Bench Press

Last week of training before a 4-day rest leading up to the Fife Holiday Classic! Light bench press workout from Tuesday:

Speed Bench Day
Exercise	11/2 2010	11/9 2010	11/16 2010	11/23 2010
Bench Press (Explosive)	135x10	135x10	135x10	135x10
	185x5	185x5	185x5	185x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5
	245x5	255x5	265x5	275x5
Seated Shoulder Press	45x12*	60x12*	60x12*	60x12*
	50x12*	65x12*	65x12*	65x12*
	55x12*	70x8*	70x9*	70x8*
3-Board Press	275x5	285x5	295x5	305x5
	280x5	285x5	295x5	305x5
	285x5	285x5	295x5	305x5
Cable Triceps Extensions		120x12 (P)	130x12 (P)	130x12 (Y)
		140x12 (P)	140x12 (P)	140x12 (Y)
		140x10 (P)	145x9 (P)	145x10 (Y)
* Weight is per arm (P) Machines used at the PRO club (Y) Machines used at the YMCA