Morning all. 30 minutes Elliptical 12.3 mph pace. 6.2 miles 30 minutes 3 minute cool down 6.5 miles total 33:00 minutes had to change for bench because I was saturated. to cold outside to move Elliptical out doors. Great warm up felt eager to start week 1 of 12 week Power cycle. Heavy bench 44 x 20, 88 x 10, 132 x 10 paused, 176 x 5 paused. 220 x 10 paused, 231 x 10 paused, 242 x 10 paused. Paused means held lightly off the chest for a 2 count. pressing out the weight with as much explosive force as you can muster. Training this way has allowed me to achieve a Drug Free 380 lbs. raw bench in competition. I guess it works http://vimeo.com/74489264 . My 1st video is of how I warm up. This is for the folks who have expressed an interest in increasing there Bench with traditional methods as I did. http://vimeo.com/75787868 . The next video is of final set video of 242 x 10 paused with form instructions. http://vimeo.com/75778398 I got a wild hair so I gave myself a challenge . I loaded my sled with 55 lbs total weight 77 lbs . I then drug it non stop for 1 mile 3 laps on my 5 acres time 18:24. I need another shower My legs still feel Great !
That’s some heavy weight!
Concerning the sled, I need to get one of those. I have an old tire that I may use until I can get a proper sled, but need to rig up some sort of harness.
It felt good today starting a power cycle. My goal is a 341 lbs Bench or more at end of the cycle. I actually built my sled. I have a tube bender and Welder. The tire will work just fine, just put a board on top to secure weights. I just ordered a harness myself on Amazon. It was rated for 750 lbs. I think it was $29 plus shipping, I used a 2” rachet style tie down strap for my harness today. You’re numbers are looking good krlace. Keep it up. OPG57 I updated avatar picture to show sled I built
That is one nice sled! My approache was a wheelbarrow whitout wheels. Man, I wish I had some of ur building-skill!