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Sling Shot into Success

Bench pressing is hard enough, the slingshot is an excellent tool for helping lifters get comfortable with a heavyweight. Created by Mark Bell, its main design is to allow you to handle more weight overall as it aids you at the bottom of the lift. This can be used to either overload a lifter's lockout or add in additional volume.

Today I used the slingshot to work up to a heavy double. I like doubles for the upper body because the intensity isn't quite a 1rm but we still are not repping stuff out either. 255lbs was the top set and I followed it up with 3 sets of 5 with 85% of that 1rm. A lifter needs to gain confidence in the gym, the slingshot for me is one way I like to do it.

This max effort upper session had the same accessories as last week however I swapped out weighted dips with ring dips for a little less CNS tax. What I write on paper is awesome but being able to auto-regulate your workouts on the fly is key to maintaining long-term success in the gym.


Overall session, 8/10.

- my lower back was still fatigued from Saturday, bench feels better.


CNS Prep

Med Ball Circuit x 2

Plyo Pushups 3 x 3


Max Effort

Flat Bench w/slingshot

255lb x 2

3 sets of 5 at 205lbs

+ BPAs x 12

Seated Shoulder Press w/fat grips 4 x 8 Ring Rear Delt Fly 4 x 12


Dead stop Row 4 x 8



Ring Dips x 30 reps

Ring Row x 10 reps per set

DB Upright Row 3 x 8

Ring Facepulls 3 x 12

Ab Wheel 3 x 8


12-minute amrap

banded pushdowns x 30+

preacher DB curls x 8+

weighted calve raise x 8+



Happy Lifting,



Coach B.



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