ME Bench

Warm Up
Rev Green Band Press

-50 or so on bottom
? x 135
? x 225
? x 275
8 x 315
6 x 365
2 x 405
8 x 315 CG “
5 x 365 CG “

CG Slap 3 Boards
? x 225 w/rev band
? x 225 straight

JM’s
2 sets

Womack Ext
2 sets

DB Tuck Bench
2 x 25

Green Band Ext
Some

Interesting changes. HOpe it all pays off.

Maranatha

God Bless!

Thursday Bench Assist

Warm up
Speed bench
3 x 3 x 135
3 x 3 x 155
3 x 3 x 175

Lateral/front raise combo
3 sets

CG 3 Boards
8 x 225
8 x 255
8 x 275
8 x 295

WG Push downs
5x10

Hi pulley NG Rows
to chest
5 x 10

Face Pulls
4 x 20

Alright work out considering...

Still wondering if the leg press sled weighs in @ 45# or not...

Maranatha

God Bless!

Changes weird week

Stuff happening changes to long tme rhythms.
Monday
Warm up
Upside Down Week
DB floor press w/pause
70’s
80’s
95’s
95’s + purple band

CG Push Up
2 sets

CG BP
2 sets

1 arm BB lever row
1 plate
2 plate
2 plate + 25

Hi pulley CG 2 chest
3 sets

DB front Raises
2 x 25’s x ??

Chain Lateral Raises
2 sets ea

DB alt Curls
3 sets x 35’s

Odd week, lots of change.

Maranatha

God Bless!

Core and ME bench sort of

Thursday Core
Warm up
Knee Hi Rack Pulls
5 x 225
5 x 315
5 x 405
5 x 455
DB Swings
3 x 12 x 50 ea
SS: Stand Abs/Bi’s
5 x 20 x 150
5 x 8 x 35’s

Sat ME Bench
Warm up
Stump Press
?? x bar
?? x 135
5 x 185
5 x 225
5 x 275
2 x 315
1 x 335 Felt heavy didn't risk going further.

Lil Dave’s Quad Tri’s-o-Death
3 sets

Hi Pulley WNG Rows to Chest
5 x 10

Abreviated day due to the WABDL meet.

Hefé hit his opener @ 518. Soooooo close 2 x @ 535. Brett hit his opener @ 385 missed 402.? on his second and NAILED IT on his 3rd. Brett also pulled and broke 500but missed 540 2 x . Not sure what's up because that's in his wheelhouse for sure.

I think there is a shake up in the status quo here shortly. Will post it as it happens.

Maranatha

God Bless!!!

Bench Assist Sort Of

Ran late and did 3 machine circuits of:
Pec deck
Bench
Machine CS Row
Seated Military
Seated Mach.Curls
Seated Face pulls
Band Push Downs

Light weight. Had to get in and get out.

Maranatha

God Bless!

ME Bench 6/12/2010

Warm up
Inclines
2 x ?? x bar
5 x 135
5 x 185
5 x 225
3 x 275
1 x 315
1 x 325

Rack Lockouts
5 x 295
5 x 335
3 x 385
M x 425
1 x 425

Lil Dave Tri’s Wide Strap
5 Sets

CS Rows
8 x 3 plates
4 x 8 x 4 plates

Rev Pec Dec
5 x 12

Sus Push Up
5 x 12

Decent work today. The 325 was 10# under my PR and felt fairly solid. Becoming happier with the progress. Feeling like the program is coming together. Elbows felt good today. Nice change.

Maranatha

God Bless!

Bench Support & Core

Tues Bench Support
Warm Up
Speed bench
3 x 3 x 135
3 x 3 x 175
3 x 3 x 195

CG OH Mil
5 x 135
5 x 185
5 x 225
3 x 265
1 x 285

CG 3 Boards
8 x 225
3 x 8 x 255

WNG High Pulley Rows
5 x 10
Face Pulls
5 x 20

Thursday Core
Warm Up

SSB High Box Squats
10 x 135
10 x 225
2 x 10 x 315

DB Swings
3 x 12 x 50 ea side

*SS
*Stand Abs
4 x 20 x 150
*Alt DB Curls
4 x 8 x 35’s

Going up 5# on the swings doesn't sound like much but it adds 360# of volume to the movement. Small of my back is tired.

Ok work both days. Really sore after Sat so I had Lisa work on my shoulders and chest Tuesday night. Feel tons better now. Hurt like crazy while she worked on me though...

Maranatha

God Bless!

The week + ME Bench Sat

Needed some time off from the gym so nothing on Tuesday or Thursday.

Sat ME Bench
Warm Up
Flat Bench 3 x 3
? x bar
8 x 135
5 x 185
5 x 225
3 x 275
3 x 3 x 315 was supposed to be 305 but the stroke has been going well so I upped it and things went ok, fairly quick and solid.

4 boards
5 x 315
3 x 365
2.5 x 395
1 x 415 Really weak lock out. Rt side again. Have to remember to chat with officials prior to max attempts @ meets. If there's speed on the bar the lockout looks normal. If I have to grind a bit I can't get the wrist to roll enough sideways.

WG Push Downs
5 x 10

CG Seated Low Rows
5 x 8

Rev Pec Dec
5 x 12

Suspended Push Ups
5 x 15

Happy with progress. Not overdoing it but steadily moving forward. Hoping to do well in Sept... that is if I get in. Still having fun.

Maranatha

God Bless!