Thursday Core and Sat ME Bench

Thurs Core

5 min bike
warmup
Zercher squats
5 x bar
5 x 135
5 x 185
2 x 5 x 225 (might have been 3 sets, I forget now)

Leg press
2 x 20 x 360

Shrugs
225
315
405
2 sets 455

25 min bike

Sat ME Bench @ Ripped Brian, Jeff, Mike (new guy) and me. Moosie and Parker had family duty. Ripped guys were there Brad, Russ, Scott, Eric M is back from his mission and Lance was there. Nice crowd.

Warm up
Falt bench
2 x ? x bar
?? x 135
?? x 225
6 x 275
3 x 6 x 305 PR
I've been working on setting up closer to the rack and unracking myself to get a little more work in each set.

Pec felt fine. Glad I took it easy for a couple of weeks. I feel strongly that many raw injuries can be avoided if guys tone down the higher percentage volume. ie fewer reps over 90%. I got my twinge when I did more than planned when I chose to work heavy chains with Jeff. I have also had good success with keeping my DE bench very light. I stay very tight with these and don't let the bar just fly around. Seems to work for me.

4 boards
Don't remember all I did here but I know I worked up to 2.5 with 405.

Rope and A bar push downs

CG NG seated rows

High pulley high elbow face pulls

Shot the breeze and checked Mike on his squat and dl form. Good guy. Will do well.

Brian is up to 299. Going to be frickin' huge when he is done. Bri hit his first 315. Looked very strong. Faster than I expected.

Good day. Always a good time over at Ripped.


I can't wait for this election to be done so we can just get on with life. I am afraid Barack will win and the US of A will be moving into large scale socialism. It has never worked anywhere but people still want to go there. Like a large scale colonoscopy over 4 years.

Maranatha

God Bless!