T-Bone Strength 08-16-10

Speed/Hypertrophy Bench

Speed Bench
Bar
135x10 (3 sets)
185x3 (9 sets, 3 different grips)

DB Bench For High Reps
3 sets of 20 w/80lb DB

Overhead Rope Extensions
3 sets of 15

Flat Tates
3 sets of 8

2 sets of Wrist Roller

Beastly workout. That wrist roller is a pain in the butt, because its extremely difficult. I need to get stronger wrists and forearms, they can only aid my bench. Got a 6 week speed cycle I'm going to be doing using resistance with bands and soon I'll be getting my chains. Going to stay between 45-50% bar weight which is 185 and 205 respectively until I get my raw bench to something respectable.