T-Bone Strength 12/8/08

Bench Day

Worked a lot on my set up. After watching an instructional video of westside on bench set up and range of motion on the bench I took a good part of my training and devoted it to working my set up and enhancing my technique.

Worked up to 315 for around 15 singles, weight wasnt at all difficult in anyway shape or form, however, its a great training tool working my set up. With the help of a buddy of mine he was able to measure my range of motion and, my range of motion went from 20 inches to 8 after some tweaks. One doesn't necessarily have to have a big belly to have a limited range of motion. Should be interesting to see what I can do in a shirt.

Pec Dec: 3 sets of 20

Pushdowns: 1 set of 40 w/100lbs

Rear Delt Machine: 4 sets of 10

1 set of hammer curls to failure w/80 lb dumbbells

I kept this session relatively light and worked with very high repetitions for getting much needed blood and recouperation for my muscles to strengthan and grow. Its amazing how easy 315 felt and how cool it was to only need to move it with that short of a rom. Plus in USPF rules with the extra long pause having that limited range of motion really helps in being able to push more weights. I'll continue to work on this as the days go by and I'll keep this week relatively light and high rep just for recouperation purposes and I'll start my prep for the California State Championships next week. The shows on the 28th of March so I gotta be ready. I might just do the bench only meet at the fit expo who knows?