ME Bench

Good day. Spud showed up and did pretty well. Kid got married and seems to be doing ok. Nice to see him again

Warm up
Fl00r Press
?? x bar
5 x 135
5 x 225
3 x 275
2 x 315
1 x 330
1 x 355 ties PR
Weird misload. I wanted 345 but loaded 355. Jeff touched it but I locked it out.

Flat Bench + Minis
W 55# squat bar (it was on the bench so we just left it)
5 x 145 +
5 x 235 +
3 x 285 +
Add 3 board
2 x 325+
1 x 345 +
Scott says that the minis are 80# at the top on this set up so the last rep was 425 at lockout.

DB bench
3x80x15

McGillas
2 x 12
Jeff had a Jones for these so we brought them out of the ol' bag-o-tricks. I was going to do a 3rd set but went to get water and they had unhooked the straps. ah well. Another set next time.

McGilla's are a weird tricep movement thought up by Gill Anderson. @ a seated lowpulley row station add a strap or chain about 2-3' long to the caribiner. Add a short EZ bar to the loose end. With your back to the stack and 1 foot on the footrest pull the bar up and over your head. You should be facing away from the stack @ 45º or lower with a close grip on the bar above and behind your head. Elbows up and knuckles forward. Press to lockout. Go light. Do 3-5 sets of 10-15 reps. To aid in getting set up right we add an extra strap that a spotter uses from the side to help get the weight/bar into positon. Much safer this way. If you are doing these rigth you will feel them a bit in your shoulders and a lot in your lower outer triceps.

Push downs
4x15

CS rows
5 x 15

Tired. Think I need a nap.

Maranatha

God Bless!