A Top 40 Weightlifting Blog

Friday, February 25, 2011

Day 12 of 21

Dynamic effort bench press yesterday was once again way too "pressed" for time. Worked late the night before and had an evaluation report to complete before I could get out to the SANCTUM. I did however make the best of it.

Warm Up
Stationary Bike - 5 minutes.
Bench Press - 2 sets/12 reps/135lbs.

Working Sets
DE Bench Press (with medium bands) - 5 sets/3 reps/135lbs (+ 45 to 95lbs), 5 sets/3 reps/165lbs (+45 to 95lbs).
Close Grip Floor Press - 185lbs/8 reps, 205lbs/8 reps, 205lbs/8 reps, 225lbs/8 reps.
Bent Over Dumbbell Rows - 3 sets/10 reps/85lbs.
Reverse Grip Barbell Curls - 3 sets/12 reps/95lbs.

Today and Saturday are rest days. Sunday night I'll be out in the SANCTUM again for 2 board presses in gear. If I feel good I'm planning on 495lbs.


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