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6/28/2012 6:57:58 PM -
Bench Day with Videos

Warm Up

Lacrosse ball on delts, pecs, and back
Stick on forearms, triceps, biceps, and lats
Rumble roller on hip flexors and back


135 for 5
185 for 5
225 for 5
275 for 2
315 for 2
365 for 2
425 for 5

Video of 425 for 5

Feet up paused bench against loop average bands

225 for 3
275 for 3
315 for 3
365 for 3

Video of 365 for 3 with feet up paused benches against average bands

D.B bench

70’s for 10
145’s 12

Video of 145’s for 12 D.B bench

Tricep Pushdowns with rope

3 sets of 10


Great workout tonight. I needed 5 reps on my top set and thats what I got. The paised band benches with the feet up worked the hell out of my triceps. Once I got to the d.b work my triceps were smoked. I managed to get some good work in with 12 reps though. The pushdowns finished the triceps off. I went old school and even twisted my hands out at the bottom with the rope. This was my last heavy day. Next is a deload day then a 70% week then meet week.

Scott Yard

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