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Old 10-12-2011, 11:39 AM   #489
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 Wed Oct 12th 2011

DE bench. This is a continuation of last week's DE bench with chains. This week, I loaded 60 pds of chains, worked on some triples, and finished off with some easy singles. Assistance work included shoulders and some painful grip work.

Bench press:
135 + 60 pds chains x 3 x 3 sets
145 + 60 pds chains x 3 x 3 sets
155 + 60 pds chains x 3 x 3 sets
185 + 60 pds chains x 1 x 2 sets

Seated military press:
135 x 8
145 x 8
155 x 7

BB front raises:
55 x 10
65 x 10
65 x 12

Rotator cuff rotations:
17.5 x 10 x 3 sets

Grip work (grabbed two 45s by the edge with only fingers, walked around the gym 3 times)
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