Last 2 training days

Tue Dec 11, 2012

ME bench day:

Warmup with bands

bar x 30
95×5
135×3
add 2 board
185×3
225×3
275×3
295×3

Band triceps and Db row superset
3×10
3×10

Standing abs
1×25

Last rep of 295 I paused on the boards and made sure to fire the lats, get some leg drive, and flare toward the top. Gotta remember to do that for every rep in every set.

Wed Dec 12, 2012
Squaaaaaaaaaat day.

EFS box – lowest setting, EFS pad, and spider bar. Counting bar as 45

bar – a few
135×3
225×3
275×3
315×3
405×3

DB shrugs
2×10, 1×8

Hamstring curls w light band
3×15

Felt heavy unracking. This will get better. Speed, for not having done squats much at all lately, felt pretty good. Once we get accustomed to the bar we’ll rock some major weight.