Wow, I benched.

Yesterday’s benching

Warmup with some bands

Bench:
barx2x10
95x2x6
135×5
185×3
add 3 board
225×1
275×1
add SDP, kept 3bd
315×1 touched. blah.
365×1 touched. blah.
405×2 2bd – no touch
455×1 1inch from touching
Switch to single ply bash
455×1 touched nice and smooth

Pushdowns
3×10

The first set in the phenom – when 315 touched it got me a little discouraged. We pulled the slack out of the shirt and I didn’t touch again. I have a feeling I could have gone up but we haven’t been in a shirt for a few weeks and I didn’t want Mike handing off too much with his bicep issues. The 455 in the phenom was fast and felt like it would jump right out of my hands. When I switched to the bash, there was nothing at all for the first 6″ or on the descent. It finally started to lock up about 2-3″ from the boards and it came up nicely.

Had to jet. Unexpected visitor last night as my uncle’s plane was diverted and had to come to Roanoke due to weather. Great time with him last night and I hope to see him more often.

3.21.10 Squattin

Squatting into straps at weak point

45×5
135×5
225×5
315×3
405×1
add loose briefs
495×1
585×1
add belt
675×1
725×1 PR

Speed pulls:
135×3 sumo
225×1 conv
225×1 sumo
315×1 sumo
365×1 sumo
405×1 sumo

Lat pulls
3×10

Standing abs
3×10

Didn’t get to the straps at all with the briefs. Mike said I was about an inch away on the last couple. What’s bad is that I get these things on in less than 15 seconds. Guess I just have to get stronger in order to handle the weight it’s going to take to get down Smiley

3.14.10 Squattin

Did some squatting yesterday.

Bar x a bunch
add really loose briefs
add 50lb chains
45×3
add 50lb chains
45×3
add 50lb chains (150lb total)
45×3
135×3
225×3
315×2
add belt
425x6x2
495×1
565×1

GHR
3×8

Adductors
2×10

Abductors
2×10

Lat pulls with fat gripz
90×12
140×12
210×5
remove gripz
210×5

Easy day today. Everything felt like speed work..