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Old 01-30-2013, 03:57 PM   #161
HumanHorrorFilm
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Default LRB: Week 6/52, Day 2: Bench/Accessories

Wednesday, January 30th, 2013

Warmups

5x100 Jump Rope(various foot placements, running, one foot, double jumps, etc)
PVC (IT Band, Back, Hams, Glutes, Piriformis)
Stretch(Piriformis, Hams, Shoulders)
BW Squats x 20, RFESS x 10R/L, Side Lunges x 5R/L, BPA's MMx50, Band Dislocates MMx 25, Mountain Climbersx25, diesel crew 2 min shoulder warmup

Close Grip Bench Press
*all reps paused*

95x5
115x4
135x3
145x2
165x1
170x1
180x1
155x15(not paused)

DB Inclines

50'sx30
50'sx20

Flies-25'sx20
V Bar Pushdowns

70x20
90x20

Decline Situps-BWx100

Smooth, quick, easy
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason."



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