Saturday, July 04, 2009

July 4, 2009 Bench [speed day]

July 4, 2009 Bench [speed day]

Speed bench 6x3 @ 45kgs + light bands (looped at higher portion of bench)
  • started with the bnd on the lower portion of bench, but it was too slow.  Moved the band higher and it was okay. 

Close grip, foam press
  • worked up until 95kgs and decided to stop, though I think I could make 100 or 105kgs.

JM press dumbells 12x5 @ 25lbs per arm

Supported Rows 8x4 @ 40kgs
  • used cable machine

Face Pulls 10x5 @ 20kgs.
  • moderate tempo with slight pause at max contraction.

Finisher, 20 sec. work 40 sec rest, as many push ups as possible

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