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Old 08-17-2013, 01:47 AM   #11
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BENCH PRESS
Paul Key Equipped cycle week 2

Bench press
Bar x lots x 3
Add reverse average bands taking around 30-40kgs @ chest
70kgs x 5
120kgs x 3
150kgs x 3
165kgs x 1
172.5kgs x 1 (2.5kgs raw PB)
Add shirt
185kgs x 3 off 2 board
200kgs x 2 off 1 board then second rep off chest
210kgs x 0 Spotter panicked and grabbed the bar
210kgs x 1
220kgs x 1 (20kgs PB)

Had around 10 minutes then to unload the bar, pack away my stuff and finish training so did 5 sets of tricep pushdowns for max reps inbetween unloading plates.

Great session last night. The raw work was strong and had at least 180 in me if not more. Aim was to work full ROM in the shirt though so left it for another day. Form cues to work on were keeping bar deep in my hand so wrists didn't bend back and secondly to move the bar faster to load the shirt more and make it easier to touch. Did OK with this. I really like using the reverse bands as you get overload without a potential change in line that boards can give. If I hadn't retaken 210 I may have had one last attempt at 227.5 for a round 500 but I'll save it for next time. Pleased with form and bar speed and also pleased that the shirt left marks at the bottom of the sleeve and not just the top which means my biceps are finally growing

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