September 12, 2007 [speed day] bench
Sets x reps x weight (change from past week, assuming same movement) (rest between sets)
Dumbbell press (7)
4x15x45lbs (60s rest)
-first two sets no problem, 3rd and 4th made 12 reps, then did an extra set of 6 reps to fill in the required volume
Speed bench (5)
2x3x47.5kgs close grip
3x3x47.5kgs regular grip
3x3x47.5kgs wide grip
-no problem
JM press (4)
3x8x27.5kgs
-no problem
Supported rows (4)
5x8x45lbs
-no problem
Supported bent over raises (4)
3x8x20lbs
-no problem
Lying dumbbell extension (4)
1 set to failure, 20lbs per arm
-no problem (made 25 reps)
Reverse grip curls (4)
3x8x25kgs
-no problem
Note: Good training today. Low back discomfort didn’t bother me.
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