9/26/2013 Catalina Benchers

Bench Day

Bar
135x10
185x3
225x2
Add Choked M-Minis & 1-B
315x3
Put on SK, Straight Weight
405x1 3-Board
470x1 3-Board
495x1 3-Board 15lb PR *

Super Ram 3-B, Straight Weight
315x20

CG Lat Pull-downs
150x20 3 Sets

Triceps Complex x2
Womacks plus Rev-Grip Push-downs,
and Overhand-Grip Push-downs

Scott
After Warm-up:
Reverse-Band Choked M-Minis
315x1 1-Board misgrooved 2nd rep
355x1 3-Board
Add Slingshot
315x7

Tricep Complex

The Q
After Warm-up:
Rev-Band Choked M-Minis
315x3 1-Board
385x1 3-Board
Add Slingshot
315x10 3-Board

Upper-Back

Big T
After warm-up (405x1 raw):
Add Mad Dog Slingshot
585x1 1-Board
Put on SK
635x1 3-Board
675x1 3-Board
Add Mad Dog
405x20 3-Board

Pin Lockouts
Decline Triceps Extensions

Good stuff.