10/10 - 10/17

Sat 10/10 ME Bench (as I remember)

Warm up
Inclines
Worked up to single @ 325

CG S press full ROM
3 sets 10-15 reps

Seated NG Rows 5 x 20

Sick all week. Sore throat laryngitis crap.

Sat 10/17 ME Bench
Warm up

Floor Press off of pins chest high
5 x bar
5 x 135
5 x 185
5 x 225
3 x 275
1 x 315
1 x 345
m x 365
.75 x 360 a miss

CG S Press 2 board
20 x 135
20 x 185
20 x 225

CS Rows
3 x 20

Still don’t feel great. Shoulda had the 365. Didn't realize 345# was my old PR. Probably coulda had 355 AND 365 if I wasn't greedy. What can I say, I've been ill.

Maranatha

God Bless!

Core & Bench Support

Monday no train

Tuesday
Core
Rack Pulls
20 x 225
20 x 315
2 x 20 x 385
Stand Abs
5 x 20

Bench Support
DE Bench
9 x 3 x 135

Mil CG Tri’s 250#
5 x 135#
5 x 160#
3 x 185#
8 x 205#
Bad rack / messed up hole spacing

Dips
5 sets

Asst’d Pull ups
3 x 17 x -110#

Rev pec deck
5 x 20

Trained @ the Van Winkle Gold's to help Nick Lenhart get ready for WABDL Worlds later this month. The rack spacing messed up the overhead close grip tri work. Ah well better than nada.

I think this new schedule of Mon, Wed, Sat is going to work well. Felt good Wed's after the tough workout last Sat. Dips are getting better. Probably should start counting reps.

Maranatha

God Bless!

10/03 ME Bench

Warm up

Shirted Bench Old Karin's DD
? x bar
5 x 135
5 x 185
5 x 225
5 x 275
2 x 315
Add shirt and 3 brd
5 x 365
5 x 395
5 x 415
3 x 445
1, 2? x 465 hit upright
m x 495 bad set up
rt hand back too far, started to lose bar. Other than that it felt ok.

CG Stump Press
20 x 135
16 x 165
13 x 165

CS Rows
5 x 20

Gonna incorporate shirt work every 3 weeks or so and a deload every 4 weeks. Should be interesting drawing up the schedule.

Happy with today's work. Lot's of pop off of the bottom.

Maranatha

God Bless!