Deload week on the bench so I ended up doing dumbells with laylay and spudzilla.
Incline dumbells: 45 X 15, 60 X 2 sets of 15, 70 X 3 sets of 12, 75 X 2 sets of 12
Superset band straight pushdowns and band extensions (kinda hard to discribe): 3 sets of 20.
Face pulls with green band: 3 sets of 20ish
one arm face pull/ judo chop....just started making stuff up at this point2 sets of 20.
Lat pulldowns: 4-5 sets of 8-10
Rear delt raise/side raise: 2 sets of 20 with 15 lbs
Step mill: 20 minutes
I think that was it......I get more sore from our deload days than normal workouts.
Wednesday: deadlifts against monster minis: I like to put pads on the jump stretchboard to let my feet out a little wider, it also raises you up another 1/2 inch or so. Worked up to 365 for 5 sets of 2. I was pretty happy with most of the sets.
Reverse hyper: 2 sets of 15ish with 500
mike talked me into doing chain situps. The chains are held at arm extension with a few links on the ground, and you do a sit up with your arms extended overhead. they worked a little different, but were pretty cool.
I did lot of stretching after i closed up and felt a lot better for it the next day (relatively no soreness)
Thursday: auxiliary bench day: Lat pulldowns with fat bar: 5 sets of 10
Kettlebell double snatch ladder: 20, 24, 28 X 2 rounds of 5 reps each.
1 arm snatch ladder: 20,24,28,32 X 1 round of 5 reps per KB.
DB Row: 125 X 10, 154 X 2 sets of 10
Close grip press: 225 X 8, 315 X 4 ( I stopped after 315 felt heavy and made my shoulders cry)
Roling Dumbell triceps ext: 35 X 12, 40 X 12, 45 X 12
Band pushdowns superset: 20 and 20 for one round to finish them off.