T-Bone Strength 11/19/08

Bench Assistance

Db Bench: 25lb dumbbell for 3 minutes (this will kick your you know what!) 2 sets

Pushdowns for Recovery: 50lbs for 2 minutes straight 2 sets

Smith Pullovers (Taken from Joey Smith of Elitefts.com) 3 sets of 10, these really feel weird

Shrugs: 405x15 3 sets

Dumbbell rows: 100lb dumbbell x40 reps w/straps each arm 1 set

In doing some reading of Jackass' log on supertraininggym.com and reading other top bencher's logs around, I've realised one thing, they almost every month at least 2 times per month do some sort of exceptionally high volume set where they'll take a very light weight (in my case a 25lb dumbbell) and do reps for about 3 minutes (about the length of an average song). Not only did that feel heavy after awhile, one thing is certain, in doing these sort of workouts once or twice a month, it will help me not only recovery and increase my strength, but also increase my overall work capacity as well to help in increasing volume and weights that I can handle. Today is my 23rd birthday so I'm going to celebrate that by doing deadlifts and stuff!