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Old 10-16-2011, 01:37 PM   #504
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 Sun Oct 16th 2011

Max effort bench. Today was a max effort bench with foam presses and chains. The goal was to go raw, overload the top of the lift, and then work those tri's to death.

Bench press (raw):
bar x 12 or so
95 x 8
135 x 6
135 + 60 pds chains x 2 (3'' foam)
225 + 60 pds chains x 2 (3'' foam)
235 + 60 pds chains x 2 (3'' foam)
245 + 60 pds chains x 1 (3'' foam)
155 + 60 pds chains x 12 (3'' foam)

Incline CGBP:
135 x 9
145 x 8
145 x 7

Incline EZ-bar triceps extensions:
70 x 10 x 3 sets

Triceps pushdown:
Half rack x 2 sets until fail (~15 reps)

Face pulls:
Half rack x 8
Most of rack x 8
Most of rack x 8
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