high rep bench/ crush tri's workout- Monday

[joebear]

Did some reps on the bench and bombed tri's:

flat bench :

135 x 10
185 x 10
225 x10
275 x 16 - rep out to failure

weighted dips :

bodyweight + (4) 45 lb. plates x 3 reps
bodyweight + (3) 45 lb. plates x 8 reps
bodyweight + (2) 45 lb. plates x 11 reps
bodyweight + (1) 45 lb. plate x 16 reps
bodyweight x 21 reps

close grip benches ( tri's were smoked already ) -did partials for high reps

135 x 15 - superset with standing pushdowns for 15 reps -stack

heavy seated rows- 4 sets of 3 - 5 reps to failure
lat pulldowns 4 sets of 6- 8 reps each set

dinked around with some rotator cuff stuff, 4 sets -high reps - very light weight - (10 lb. dumbbells)

My training partner- a 20 yr. old kid with endless energy wanted to hit some reps today on chest / tri's so we blew it out .

Used to do tricep workouts like this in my bodybuilding days and my elbows still get tender every now and then

[dopar66]

275x16...... I stand in awe........

OUTSTANDING RIDICULOUS KILLER workout Joebear! No wonder your triceps are big as my head!

God Bless!

[toolpod]

Word!

[joebear]

Thanks for the comments guys !

It cerainly helps to keep me motivated and keep pushing it !

[lysimacus]

Good googly moogly That's some work!

[chancey]

275 for 16 reps is pretty awesome! Is that a canned ham strapped to the back of your arm? ;D

[toolpod]

Yeah...I just saw the avatar pic...holy trcieps!

[joebear]

Thanks for the comments guys, I had this coach in High School that got me into bombing my triceps with all these crazy workouts, he said if you want big arms and a good bench press you have to hit them tri's hard .

I did alot of drop sets for my triceps with high reps, it seemed to work for me, some guys don't get much out of high rep work but I seemed to gain alot from it .

I wish I would have hit my biceps as hard as I did my tri's now that I " look back ".