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6/12/2012 5:56:43 PM -
Bench Day

Warm up

Lacrosse ball all over delts and pecs.

Indian clubs 8 swings in 4 directions.

Bench

135 for 10
185 for 3
225 for 3
275 for 1
315 for 1
365 for 1
405 for 1
440 for 3

Heavy speed pause benches against doubled minis with feet on the bench.

225 for 3
315 for 2 sets of 3

D.B bench

65s for 10
125s for 20

Lyind palms in strict D.B ext

25s for 8
65s for 2 sets of 8

DONE

Great workout tonight. 440 for 3 felt very solid. I thought about doing 4 but I know with my weight in the mid 250s Im going to lose a few lbs on my bench and theres no need to pump my head with numbers that wont show up come meet day. D.B work felt great as well. 125 for 20 was tough. I was slow at 13 or so reps and grinded out the last 7. I have been back loading very strictly since Sunday and Im already craving carbs




,
Scott Yard


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