Max Effort Bench Press
4-Board Press
Bar, 135x5, 225x1 Put on F6 245x3, 265x3, 295x3,
315x3 Static Hold 335 x 10-seconds. Could have gone
a little heavier but no spotter.
Rep Max
1-Board Close-grip BP w/dbld minis (henceforth called "Crazy Bands BP)
135x1 2 singles, 95x5,x4,x3,x2,x1 (10-sec rest in-between)
Low Pulley Rows
130x10, 150x10 2 Sets
DB Rows - 65x10
Combo Tricep Ext (Rolling ext-Tates-FloorPress)
40x5 of each movement immediately going to the next
Nice heavy bench day. Trying to find the right rowing movement.
I was pretty dead by the triceps ext. These were done on the floor.
Hey T, there's a bench-press contest at the
LA Sheriffs Training Center on Nov 3 I'm thinking
of going to. Want to tag along? I thinks it's raw but I
e-mailed the director asking about bench shirts.
BTW: the local deputys have never seen boards and
bench shirts, so my training at the sheriffs gym is
a bit of a curiosity!
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