Sat ME Bench

Fun day. Dave Edmondson paid us a visit. Always a pleasure having Dave around. He didn't lift but spotted and loaded and added some new painfull movements to the mix. Good times.

Situps
Shoulder Complex
Hip Swings

Flat bench
?? x bar
?? x 135
5 x 225
5 x 255
4 x 3 x 280

5 Boards
5 x 315
5 x 335
3 x 355
2 x 365

Dave's 5 x 7 varied grip set of death
Started with 155 and ended up fried on 135. Dave helped with the last couple of sets alot.

Reverse Grip Bench
a bunch x 115
2 x a bunch x 135
Felt good getting the right wrist to rotate out more. Should feel it in the tri's

Dave's tri isolation overhead
Each set palm forward x 8, palm neutral x 8 and palm reversed x for both hands.
3 x 8/24 x 15 doesn't seem like much but it kills.

Head supported bent over reverse flies
4 x 8 x 25's

Dr Davis' Slow Painful Shoulder & Trap Death
15 x 5#
seriously painful

Great to see Dave today. He was delivering new dl bars down to Ripped Fitness and came down early to see us. Dave got a chance to meet Sean and give him some dl pointers. He also showed him some nasty ab stuff that made Sean a little painful. Good for the lad.

The 4 x 3 x 280 went soooo much better than the attempt 2 weeks ago. They weren't as explosive as I had hoped for but were solid and there was no doubt. Knocking off cardio has really helped in strength coming back.

Manny has come back from his shoulder surgeries pretty well. He doubled 315 today and looked good doing it. He looks a lot thicker. He might be a 308 now. The extra weight is helping his bench. He says he hit a 335 2 weeks ago for a single. He is making good progress coming back.

Days like today in the gym are what makes this sport so enjoyable. Good work and good friends. Good is good.

Lawns to mow.

Maranatha

God Bless!