By feeling this supra-maximal load in your hands, you should be more confident in handling heavier weights in your raw bench press. The Hamburg Township Commemorative Bench and Tree Program is a meaningful way to pay tribute to a loved one. Slingshot mimics a bench shirt which helps with preventing injuries, it's awesome at helping you adapt to heavier loads. For the warmup, Bell suggests using a Hip Circlea looped piece of fabric that wraps below or above the knees to activate the glutes and hips. Workout-2: Max Effort Bench Press Training. Message frequency varies. The researchers from that same study concluded that the Slingshot significantly increased 1 rep max strength while using the Slingshot participants were able to lift 17-24kg more than their raw bench press. Once again, all of the training percentages are based off of Chads highest attempted bench press in competition. Here is what the 3 week block of doubles might look like: Once again week 8 would be a deload week. Stronger In 30 Days - Mark Bell Sling Shot If that feels good, you could then start doing singles at 105% and 110%. You also have a second upper body accessory day later in the week. It also isn't prohibitively expensive. If you have a weakness off of your chest then this is a great exercise to attack it. Is the SlingShot Useful for Improving Raw Benching? - T NATION Commemorative Bench, Tree & Garden Program - hamburg.mi.us Louie Simmons likes his athletes to perform their speed sets on a separate day of the week from their heavy bench press sets. You can click right here to watch the training video for the week 2 heavy bench workout: You can click right here to watch the training video for the week 2 accessory workout: **Performed at 83% of his projected 1-rep max. Please note that the DB bench press was performed extremely sub maximally. Josh does an excellent job of breaking down why isometrics work so well for the bench press in the following video: A Josh Bryant style isometric in the bench press involves pressing an empty 45-pound barbell into a set of safety pins. In both there is a total of 25 repetitions for the week. Click here for the Full Boar sizing guide and current pricing on Rogue Fitness. Sometimes things these things just happen on the bench press. You can click right here to watch the training video for the week 1 heavy bench workout: You can click right here to watch the training video for the week 1 accessory workout: **Performed at 81% of his projected 1-rep max. Download Skwaat Program Whether you're a beginner or advanced lifter, the stronger in 30 days: Skwaat Program is bound to add pounds to your Skwaat. If an athlete can handle more volume then there may be the potential for greater hypertrophy adaptations. HAPPY BENCHING! Here is what one of Vincents typical bench press workouts looked like while working with Josh Bryant: As you can see this is an absolutely ENORMOUS amount of volume! As a general rule of thumb Josh likes to program three weeks of triples, three weeks of doubles, and three weeks of singles. Conclusion | The Josh Bryant Bench Press Program! Bench press (competition grip), 1 set of 3 reps, 4 minutes rest, The B1 exercise that is highlighted above represents our speed bench press sets. Slingshot Bench - Bodybuilding.com Forums Check it out: Lets take a closer look at each of these options. Here is a bench press workout that James Strickland used on his quest to become the lightest man to ever bench press 700 pounds. If you are looking for a bench press or powerlifting coach then I can think of no man better suited for the job than Josh Bryant. The first "real" bench press program that I followed was the 55 approach. This will provide you with two max fatigue phases, two high volume stages, two super-compensation phases, and two max-out phases. After 7 weeks of hard training your bench press strength should have increased at least a little bit so this shouldnt be too much of a problem. In this specific example, James performs reverse band bench presses and v-bar dips as his two supplemental exercises. Pretty classic linear periodization leading into a peak. Who knew? Explore, Dream, Discover.. Here was James near miss with 702.5 pounds: Keep at it James Strickland that 700 pound bench press is as good as yours! Build your bench with this 4 week bench press program, designed specifically to give you a more effective bench press and increase your bench press in just 30 days. Here is what the 3 week block of triples might look like: Of course week 4 would be a deload week. To buy the Sling Shot and other products, visit howmuchyabench.net. Mark Bell's Slingshot review for the bench press(evidence-based) As you can see James is still getting in plenty of quality work for all of the supporting upper body muscles. In fact the strongest bench presser in the world Julius Maddox continues to use this once every 5 days training frequency as he chases an unfathomable 800 pound bench press. Option #3: Bench press once every 10 days, two push workouts per 10 day period. Lets take another look at our sample bench press workout from James Strickland: In this workout James performs three separate accessory exercises for his upper back, chest and triceps. Now that you have a firm understanding of everything that went into the program, its time to cover form. Your information has been successfully processed! All of these different exercises work together to drive up your strength on the competition bench press. James barely missed an unbelievable 272.5 pound bench press at a bodyweight of less than 300 pounds. For the most part, the differentiating feature between each of these Slingshots is how much tension youll get while benching. When I use the slingshot, I like to take a prescribed load (i.e. 2020 Mark Bell Slingshots. There is an adjustment that needs to be made, however. Therefore, in order to recruit these larger motor units, you must lift near your one-rep max. Buy on Amazon: 2: SAWANS Bench Press Sling Power 9.00. The accessory movements are still important but nowhere near as important as the exercises performed earlier in the workout. When youre trying to get used to heavier loads in general, youll want to perform lower repetitions for higher intensities. You can click right here to watch the training video for the week 3 heavy bench workout: You can click right here to watch the training video for the week 3 accessory workout: **Performed at 65% of his projected 1-rep max, ***Performed with 70% of weights used during weeks 1-3. Buy on Amazon: 3: Bench Press Slingshot Band Push 8.25. Its very important to understand that isometrics are extremely taxing on your central nervous system. It requires a high level of frequency, but a low amount of volume in any given session. More weight moved for the same amount of reps equals more progress. Niblock, J., & Steele, J. This reduction in both volume AND training intensity gives his body a chance to fully recover from the prior 3 weeks of intense training and sets him up to lift some massive weights at the end of his bench press peaking cycle. You have to lift heavy to elicit a response in your fast-twitch muscle fibers. My guess for why this occurs is because the Slingshot will require you to tuck your elbows as you bring the bar to your chest. Here is what one of James typical accessory workouts might look like while working with Josh: Sample Josh Bryant Bench Press Accessory Workout. If you bench press one to two times per week, you should do a good amount of pressing assistance work. BENCH PRESS: 5 sets of 3 reps Kick off with the powerlifting staple itself. 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Inno Supps Complete Gut Health Stack: Doctor Approved 3-Step Process for UFC and Project Rock Team Up For BSR 3 Shoe Collaboration. Youll want to rep out to fatigue. One quick and simple way to make sure youre following number four correctly is to add a bit of chalk to the middle of the barbell. The Sling Shot, created by Mark Bell, is a complete game changer. If you really want, you may swap out close-grip bench for wide grip bench within the program but you must make sure to use at least one of the isolation movements to focus on triceps. The Reactive Slingshot is a bit more flexible and pliable. Bench Press Slingshot Powerlifting Blaster Gym Workout Elbow Support for Men +Shipping: US $4.26. However, it is recommended no changes are made. For example, say you have been really focused on dumbbell pull-overs and have done them every session but reach a point where you arent increasing weight easily. In any true strength program, overloading isnt an optionits a necessity. Original Sling Shot - Weightlifting Tool | Rogue Fitness However, it is sometimes necessary if you are trying to squeeze all of your bench pressing workout into one single workout during the week. Each workout you are going to work up to a triple, double, or single on the competition bench press to start your workout. The 6 week program manipulates frequency, intensity and volume to allow you to smash right through any barriers. Next time youre at the gym do a set of bench with your feet upthe lack of support makes the lift insanely harder. Check out which wrist wrap is the best! After the top set Josh normally likes his clients to move onto speed sets for the bench press, 1-2 supplementary bench press exercises, and then 2-4 bench press assistance exercises. Q: Why dont the accessory and isolation movements have percentages and RPE? ****Performed at 58% of his projected 1-rep max. Influence of the "Slingshot" bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters. So, if youre looking to get practice at handling heavier loads, then the Slingshot is definitely an effective tool. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! When working through the program you will find various percentages which correspond to an RPE as discussed earlier. ***Performed at 83% of his projected 1-rep max, ****Performed at 72% of his projected 1-rep max, *****Performed at 73% of his projected 1-rep max, **Performed at 82.5% of his projected 1-rep max, ****Performed at 68% of his projected 1-rep max, *****Performed at 75% of his projected 1-rep max, **Performed at 62% of his projected 1-rep max, ***Performed at 53% of his projected 1-rep max, **Performed at 88% of his projected 1-rep max, ****Performed at 80% of his projected 1-rep max. In other words whether you get your best results with a high, low, or moderate training frequency is primarily dictated by your parents. Influence of the "Slingshot" Bench Press Training Aid on Bench Press If you feel discomfort or sharp pain in your shoulder, its because you arent tucking enough. 855 Riverside Pkwy Suite 10,West Sacramento,CA 95605. Soon after incorporating it on a once per week basis my raw bench climbed to 300 with a clean pause. How to Bench 5 Plates Raw: 0 to 400 Real Quick - Elite FTS With the right plan and the right discipline, you can get seriously shredded in just 28 days. The accessory exercises are essentially bodybuilding-style movements designed to strengthen weaknesses and maintain muscular size within individual muscle groups. In order to get the full benefit of this superior training method you have to press into the safety pins as if you were trying to break them in half! Slingshot for Incline Bench Press? - Forums - T Nation In this video EPIC's head coach Brandon explains . It should fit snug and comfortable, but not extremely tight. The Original Slingshot is designed for people to lift around 10-15% more weight than their raw bench press. Bench Press Slingshot - Walmart.com The Fantastic Mark Bell 5 Week Bench Press Program Overloading using a slingshot; The last piece is probably the most critical, so it was saved for last. This is definitely a viable approach but Josh prefers to perform the speed bench sets immediately after the top set of the day. Armed with in-depth knowledge and proper form, you are now ready to begin. It's up to you to make it the former, not the latter. This means you can use more weight to focus on your lockout without fatiguing your chest or injuring your shoulders. Deathbench Taper Version Spreadsheet. Bench Press: 3 sets of 5 repetitions with 85% of 1RM (block periodization style). If you have over two years of bench press experience or bench press over 300lbs then the Original Slingshot is your pick. Lat Pulldown 4 10 2 min. Do Bands Help Bench Press? The slingshot bench press was included in my article on the Best Bench Press Variations. * By entering your phone number and submitting this form, you consent to recieve marketing text messages (such as promotion codes and cart reminders) from Mark Bell Sling Shot at the number provided, including messages sent by autodialer. Speed Bench 4-6 sets 3-4 reps heavier each week. James Strickland is a big proponent of this system. All rights reserved. They aid in targeting and reducing the weaknesses of the smaller muscle groups. Of course these are just sample training percentages. IRON COMPANY Body-Solid Leverage Bench Press. There is a reason the strongest bench presser in the world Julius Maddox continues to place his faith in Josh. This video from Bryce of Calgary Barbell breaks it down perfectly. But furthermore, youre losing out on tension in the back, glutes, and legs that translates into a bigger bench. Please note that all of these workouts were taken directly from, Exercise G1: Standing rope cable pushdown, 3 x 10, 60 seconds rest. I compared the Gangsta Wrist Wraps with the SBD Wrist Wraps. . As you tuck your elbows, youll find that you are able to create more tension through the Slingshot. The training percentages increase during each of these three week blocks before dropping back down during the deload week. Because repetition schemes are varied, it can be easy to look at the weight you used on the previous week and get discouragedbut that misses the point entirely for accessory exercises. In reality compensatory acceleration training is just another name for the dynamic effort method as featured in the, For example here is Al Davis giving a perfect demonstration of an, ottom position bench press overcoming isometric (competition grip), 2 sets of 1 rep (6-second hold), 2 minutes rest, Lockout position bench press overcoming isometric (competition grip), 2 sets of 1 re (6-second hold), 2 minutes rest. In terms of powerlifting, the hardest part of a heavy bench press for most people isn't the lockout, it's the middle part of the range of motion, and the slingshot helps you push through that part through initial momentum. Cambered Bar Bench Press: Benefits, How-To, Technique. Youve probably wondered, What program is best for increasing the bench press? This one! Lets take another look at James Stricklands sample bench press workout: The A1 exercise highlighted above is the top set on the competition bench press that I am talking about here. SLINGSHOT BENCH PRESS: Turns out the slingshot was not solely designed to allow gym bros everywhere to throw 3 plates up on bench press. This type of split works very well for extremely strong bench pressers with a lot of fast-twitch muscle fibers. Deathbench Program Spreadsheet | Dr Workout PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. I have said it before and Ill say it again: training frequency is the one training variable most influenced by genetic differences between individuals. You should ideally be rotating between chest, shoulder, and back movements. Our products are created to help you achieve your goals inside and outside of the gym, and most importantly, help you become the best version of yourself. The sling shot is an elastic piece of material that helps you bench-press more easily. Sling Shot Bench Press Barbell, Bench 5 3 60 sec Use 60% of your 1RM for all 5 sets. Which Mark Bell Sling Shot Should You Buy? [Buying Guide] Check on Amazon. Compare that with a plan that has only 3-5 sets of bench per session, but more sessions per week. INCREASE MUSCLE EFFICIENTLY: Bench press slingshot band is the perfect tool for bodybuilders who want to increase muscle by lifting weights. The proper elbow position for the bench press is to have your elbows either directly in line with the barbell, or slightly in front. Check it out for more exercises to include in your bench press programming. Josh sometimes has his clients bench press heavy once every 10 days. Just like before, start with a raw bench and perform your base number of sets and reps that you normally would. 5 Bench Press Programs to Build a Bigger, Stronger Chest I will also show you sample training programs from some of the worlds strongest powerlifters including James Strickland, Chad Wesley Smith and Vincent Dizenzo. 10 Best Slingshot Bench of 2023 - Plumbar Oakland We know from research that there is a relationship between volume and hypertrophy (muscle growth). By week 11 you should be hitting a single that is already beyond what you could do at the start of the peaking cycle. Here was the result: Well done Vincent Dizenzo! The Full Board Slingshot also provides a bit more tension, with some lifters getting as much as 20% more overload. The Township staff is available to determine the perfect place for your gift of either a bench or tree in any one of the parks, trails or the South Cemetery. He later teamed up with Josh Bryant again and finally reached his goal. I highly recommend you watch this with the volume turned up to get a better idea of how hard Al is pressing: Josh uses overcoming isometrics in a very specific way in his workouts. This site is owned and operated by PowerliftingTechnique.com. After all, Josh is concerned with one thing and one thing only: results! The slingshot is an absolute killer for this. On the other hand if you are putting up 400-500 plus pounds and find that you need a lot of time to recover between workouts then this option may work AWESOME for you! ULTRA FITNESS Bench Press Slingshot Weight lifting Push up Strength Training Gym | Sporting Goods, Fitness, Running & Yoga, Strength Training & Weights | eBay! How to: Bench Press with Shoulder Pain - SzatStrength Slingshot Bench 3-4 sets 1-5 reps. Or. When first using the Slingshot in your training, I would recommend taking 2 weeks to learn the movement pattern and feel how the Slingshot affects your bench press. James also performed all of these sets with only 70% of his normal training weights. Show's over. As a general rule of thumb Josh likes to use isometrics to attack 1-2 weak points within a workout. Lets look at the percentages of a sample 12-week peaking program. What Program Is Best For Increasing Your Bench Press? - Bodybuilding.com Vincent very narrowly missed a raw 600 pound bench press in the 275 pound weight class. Chad ended up shutting the workout down from here rather than finishing it. Let me say first that the sling shot is a great addition to anyone's chest routine , I have been a gym rat for over 30 years and this simple device . Research Shows That Most Heart Disease Deaths Are Preventable By Changin Is Weight Loss With the New Injectable Meds Sustained? The 55 bench press program is simple, but it works. SMASH F$%@ING WEIGHT! However, this link has not been proven with adequate evidence, and more research needs to be conducted. If you are feeling elbow pain, it is almost always because you dont have stacked joints. I made significant progress with the 55 bench press workout routine since it was easy to follow and stay on track, and any bench press workout program that you are consistent with will work to a certain extent. I've been using it regularly and finally benched 405 the other day. If you want to use the Sling Shot for dips or bench press, then one of the other Sling Shots is your ticket. My personal experience with it atm is the following: I am on SS atm (since I am getting back into lifting after a 2 month break, where I also did not squat for 1 year (had no squat rack + also a 4 month break). Option #2: Bench press once every 7 days, two push workouts per week. Face Pull 4 10 2 min. The Sling Shot Bench Press Plan | Muscle & Fitness Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. He has trained many of the worlds strongest bench press specialists including Julius Maddox. The bench program was the very first advanced single lift program that Candito designed after feeling he had hit a wall. When you are benching, you need to feel as though you are pushing yourself away from the barbell and into the actual bench. Stacked joints simply refers to having your wrists, forearms, and elbows all in alignment. M MANUEKLEAR Bench Press Band, Slingshot Bench Press Band for Men and Women Power Weight Lifting Fitness - Push Up Exercise Assistance Bench Block Increase Strength Gym Workout Equipment 118. . Sling Shot Bench Press Program Spreadsheet - 5 Week Josh does this on purpose so that your strength is peaked at the exact time that you need it: the day of your powerlifting competition! The extreme opposite of this is what you want instead: extreme tightness and tension upon liftoff. Here is what Chad Wesley Smiths heavy accessory days typically looked like: And here is what Julius Maddoxs typical heavy accessory day looked like: As you can see the bench press accessory days can be organized in a wide variety of ways. But I wouldn't have done so much with the slingshot if it wasn't for the fact that I fail close to lockout. The Full Boar Slingshot is designed for people who are slightly bigger in bodyweight, have bigger arms, or bench press over 300lbs. Although a better average is a 10-15% increase, most commonly experienced with Mark Bell's original slingshot. US $ 13. Our products are created to Vincent missed his 600 pound bench press attempt in this training cycle. So sail away from the safe harbour. If you bench three times per week you should look at having two variations in your program and doing less assistance pressing work. Want to improve your bench press technique? Exercise C2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest , Exercise F1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest, Exercise C1: Seated cable row (v-handle), 2 x 12, 60 seconds rest, Exercise D1: Seated HS overhead press**, 2 x 10, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 6 sets of 4 reps***, 2 minutes rest, Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest, Exercise D1: Dead bench, 8 sets of 1 rep*****, 45 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 8 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 11 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 8 reps, 60 seconds rest, Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps****, 120 seconds rest, Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest, Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest, Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest, Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest, Exercise D1: Dead bench, 8 sets of 1 reps*****, 45 seconds rest, Exercise F1: DB flies, 3 sets of 13 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 5 reps, 60 seconds rest, Exercise F1: DB front raises, 3 sets of 6 reps, 60 seconds rest, Exercise B1: Bench press (competition grip), 1 set of 20 reps***, 4 minutes rest, Exercise C1: Chest supported row, 4 sets of 15 reps, 60 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps**, 120 seconds rest, Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps**, 60 seconds rest, Exercise E1: DB front raises, 3 sets of 10-12 reps**, 60 seconds rest, Exercise E2: DB lateral raises, 3 sets of 10-12 reps**, 60 seconds rest, Exercise F1: Flat DB extension, 3 sets of 10-12 reps**, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 2 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest, Exercise D1: Dead bench, 5 sets of 1 rep*****, 75 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 5 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 12 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 3 reps, 60 seconds rest, Exercise A1: Bench press against bands (close grip), 1 set of 1 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 10 reps****, 120 seconds rest, Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest, Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest, Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest, Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest, Exercise D1: Dead bench, 5 sets of 1 reps*****, 75 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 6 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 15 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 4 reps, 60 seconds rest, Exercise A1: Bench press against bands (close grip), 1 set of 3 reps**, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 5 reps***, 120 seconds rest, Exercise F1: DB flies, 2 sets of 8 reps, 10 seconds rest, Exercise F2: DB front raises, 2 sets of 5 reps, 60 seconds rest, Exercise A1: Bench press (close grip), 1 set of 2 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps****, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), sets of 5 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps**, 120 seconds rest, Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps**, 60 seconds rest, Exercise E1: DB front raises, 2 sets of 10-15 reps**, 60 seconds rest, Exercise E2: DB lateral raises, 2 sets of 10-15 reps**, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 1 set of 3 reps***, 2 minutes rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 4 reps***, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 6 reps****, 120 seconds rest, Exercise B1: Speed bench press (competition grip), 3 sets of 3 reps***, 2 minutes rest, Exercise C1: Bench press (wide grip), 2 sets of 5 reps****, 2 minutes rest, Exercise D1: Dead bench, 4 sets of 1 rep*****, 60 seconds rest, Exercise C1: Face pulls, 1 set of 100 reps, 60 second rest, Exercise D1: DB front raises, 2 sets of 10-12 reps, 60 seconds rest, Exercise D2: DB lateral raises, 2 sets of 10-12 reps, 60 seconds rest, Exercise B1: Bench press (wide grip), 2 sets of 5 reps***, 2 minutes rest, Exercise C1: DB front raises, 3 sets of 4-8 reps, 60 seconds rest, Exercise D1: Flat DB extension, 3 sets of 10-15 reps, 60 seconds rest, Exercise A1: Bench press (competition grip), 3 sets of 1 reps**, 240 seconds rest, Exercise B1: (15 Minutes of Assistance work for Shoulders, Triceps, Biceps, nothing heavy just getting the blood flowing).

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