Powerlifting - Heavy Bench
Thursday - 7/12/07

Yesterday was, as it says above, heavy bench day... Seeing that we're at a peak week in the cycle, we kind of did a max effort yesterday. Tomorrow is a max effort in the squat. The bench yesterday felt great, and I made a new PR for myself. Still with 3 weeks to go until the AWPC Chicago.

Bench - warm up with bar, 95x12, 135x10, 135x6, 195x5, 235x4, 295x1... i had a long wait until i put my bench shirt on since i was spotting my partner while he did his shirt benches. Once he was done and i was ready to go with the shirt:
385x2, 440x1 ! New PR for me!!

3 Board Press - 385x2, 440x2, 455x2

Close Grip - 230x3, 245x1, 260x3

Side Raises - 15x25
Front Raises - 15x15, 15x10

Now for my rear delt, what i did was hang from the cross bar in the power cage, looked up, arched my back and pulled my shoulder blades together... keeping the arms straight. i did this for 3 sets of 6, nice and controlled and concentrating on the squeezing of the shoulder blades.

V-Bar Tricep Pushdowns - 80x10, 90x10x4 sets

Dragon Flags - 2 sets of 5

Heavy Squat/Dead Tomorrow... looking for new PR's!