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Old 10-08-2011, 12:11 PM   #485
jp_ottawa
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Join Date: Dec 2010
Location: Ottawa, Canada
Posts: 736
Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: bench press
Reputation: 11032
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Default Sat Oct 8th 2011

Max effort bench. Today I decided to switch things up and do some concentric presses. All these were done with a medium grip (pinky on the rings). I worked up to a single, then dropped the weight by 50 pds and did some reps. Assistance work included some pecs, triceps, and rear delts.

Yesterday was the end of a 4 week monohydrate creatine cycle. I will now run a short Tribulus cycle for 10 days or so, then wait a few weeks, and start creatine again.

Concentric press (pin 3, at chest level):
bar x lots
135 x 5
225 x 2
245 x 1
255 x 1
275 x failed
275 x 1 (PR by 10 pds)
225 x 7 (rep PR)


Incline DB press:
30 x 8
50 x 5
80 x 5
80 x 5
90 x 5
90 x 5
90 x 4 (contemplated going home at this point, but kept going anyways)

Closegrip pushups on incline bench:
superset until fail at various angles

Triceps pushdown:
Half rack x 10
Half rack x 20

Face pulls:
Most of rack x 10 x 4 sets
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