Wed Bench Support & Stuff

Hipswings
Situps
Shoulder complex

Flat bench
2 x ?? x bar
5 x 135
8 x 3 x 165 varied grips

Standing military stump presses
5 x bar
5 x bar + 50# hanging = 95#
5 x bar + 100# hanging = 145#
5 x bar + 110# hanging = 155#
3 x 5 x bar + 120# hanging = 165#

Bent over lateral raises
8 x 25's
2 x 8 x 30's

JM's
8 x bar
8 x 95
8 x 115
8 x 135
8 x 145
6 x 155

1/2 Dips
5 x 8 x bwt

Good workout. Glad I went light on the bench. I got some things worked out set up wise. I need to start low on the bench with my hands off of the bar. I need to pull my shoulder blades together and then drive my body toward my head and roll up on my trap and THEN grasp the bar. I need to grip the bar on the heels of my palms. I need to squeeze the bar harder and pull apart more. I need to use my back more in taking the bar out. I need to tuck harder and bring the bar through my lats and then press toward my feet. That J move doesn't work for me.

I think I know why my lockout stinks. I think the ratio on my arm levers is squirrelly (?). I think my upper arm is shorter in relationship to my forearm than what is optimal for a good lockout. That could be why I am stronger off of the bottom than at the top. Or maybe I'm on crack. I'm going to try bringing in my grip some to see if it doesn't activate my tris earlier and maybe I can speed (relatively speaking) through the sticking point to lockout. When donkeys fly, right? It's probably not that bad but it gets old. There needs to be a change.

Lot's of stuff on the world scene. Israel bombed Syria. Iran threatening Israel and US. Al Qaeida threatening all infidels (you and me). Rumors that the US is going to bomb Iran's nuclear facilities. Iraq is going better than reported but the Dems still won't believe real reports from General Patreus. Funny those reports match what my son saw while he was over there. Why won't people take a real look at things. Why are they soooo lazy that they will believe hype and feelings over the truth? I guess the truth doesn't matter when you are pushing an agenda.

We are in for some serious bumpy roads pretty soon. If you are not right with God you need to be. He will be the only true hope for your future both here and eternity.

Maranatha,

God Bless!