AGF Strength-07/19/13

ME/DE Bench

Close Grip Speed Work
Bar
135x10
225x3
275x3 (9 sets)
315x3 (3 sets)
225x20 (2 sets)

Dan Z
Bar
135x5
225x5
315x1
Put on F-6
365 to a 4 then 3 board
385 to a 3 then 2 board
405x1 to 1 Board
405x1 Full Range
445x1 2 board
460x1 3 board
315x3x3 to a 4 board Raw.

Andrew Q
Bar
135x10
225x1
275x1 (5 sets)
315x3x3 4 board
225x10 Close Grip

Scott S
Bar
135x6
225x1
Did an Iron Chamber Column, not sure which one. Lots of Volume.

Great bench day. Really good to see Dan hit a solid number with the 460 3 board. Reason for the heavy weights was simple, have him hold weights at the top. He has a tendency to just throw weights into the J-hooks. Wont pass for a good lift at the meet. So we had him work on the commands. Andrew had a great day. Wanted him to hit a weight that was strenuous but that wouldn't kill him over multiple sets full range. 275 he smashed over and over again. He's definitely good for a 300+ raw bench. Scott had kind of an off day. Need to work with him on bar path, set up, and maintaining tightness and breathing. As with Andrew. I just did some speed work as I was not really feeling all that great. Weights went up nice and smooth. Now Dan will taper off and work on touching over the next couple weeks. The 405 was a soft touch. Need to have him pause the weight, and work on the start command. Solid session by all. Look forward to having big Steve with us next week!

-Big T