View Single Post
Old 09-22-2011, 08:20 PM   #45
Disciple X
Senior Member
Max Brawn
Points: 6,017, Level: 50 Points: 6,017, Level: 50 Points: 6,017, Level: 50
Activity: 5% Activity: 5% Activity: 5%
 
Disciple X's Avatar
 

Join Date: Sep 2011
Location: Hartsville, SC
Posts: 1,711
Training Type: Powerlifting
Reputation: 42429
Disciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machine
Default

9-22-11

Rotator cuff warmups at cable station, light hammer curls, db presses, pulldowns...

Bench
45x5 x couple sets
95x3
135x3
185x3
225x3
275x1 with a 3 sec pause
315x1 off a one board, paused
Added 2 board
335x3 x 4 sets, paused the last rep of each set

Close grip
240x5 x 2 sets

Blakeley speed bench
135x7 x 3 sets

Jm press (strict jm blakely style)
45x10
65x10
85x10

Db yates rowes
80s x 20 x 2 sets

Heavy bb curls x 8 (preset bb... dont know weight)

Awesome workout! Deload was needed and worked great. All presses felt strong!
Disciple X is offline   Reply With Quote