12/31/2012 Bench Emphasis
Competition bench @ 70%
Bar x 20
135 x 10
225 x 8
315 x 5
335 x 4 x 3 (70%)
Reverse Band Bench @ Rpe 8
After 1 set drop 8%
225 x 3
405 x 3
455 x 1
500 x 4 (rpe 8)
460 x 3 x 4 (-8% from rpe 8)
6 sets of Shoulder & Mobility
Strict Front press 2 x 8 @ 135
1 Hand plate high pulls 1 x 6 @ 45lbs
Shoulder Horn 2 x 10 @ 15lbs DB (ea. arm)
Band Internal/External rotation 1 x 15 @ red mini
Felt good today, felt good holdin 500 (even if it was reverse band). making progress!