A Top 40 Weightlifting Blog

Thursday, March 10, 2011

Day 18 of 21

Last day of training for my 2nd last week. Next week it's all out. Sunday night I'm in the SANCTUM for my last day of gear training. Today went really well. No interruptions and no time lines. I took my time and had a kick ass work out.

Warm Up
Light Stretching.
Cleaning Up The SANCTUM.
Bench Press - 2 sets/12 reps/135lbs.

Working Sets
DE Bench Press with Chains - 4 sets/3 reps/135lbs + 110lbs chain, 4 sets/3 reps/155lbs + 110lbs chain, 4 sets/3 reps/175lbs + 110lbs chain.
*super set the following*
Dumbbell Rows - 85lbs/10 reps, 105lbs/8 reps, 105lbs/8 reps, 105lbs/10 reps.
Barbell Reverse Grip Curls - 4 sets/10 reps/95lbs.
Ab Sling Knee Ups - 4 sets/20 reps.

The bench sets are feeling great! I'm really trying to tuck my elbows and explode off my chest after a short pause. The chain was helpful today. I almost lost the bar over my stomach. It made me remember to concentrate on stability when I unrack the bar.
Tonight the wife and I are off to a local restaurant to see Ron Sexsmith perform. We can hardly wait. Definitely an item to cross off my "bucket list".


1 comment:

McLIfter said...

Things are looking good Snowdaddy! Are you coming with the entire clan to Nationals?

We will see you there.