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8/9/2012 8:24:54 AM -
Monday - DE Bench

Foam roll
Dynamic warmup

Speed bench w/3 grips 290x3, 290 w/dbld micro bands, 290 w/dbld mini bands
3 board press comp grip w/dbld light bands - medium tempo 315 2x5, 1x6
Bent over rows - medium tempo 4x10
Dbl v scap raises 20 3x15
Curls w/ez bar - medium temp 3x10

This was a great first DE day back. I was really beat up, but the weights felt a lot more comfortable than I thought they would. Because lockout was the deciding factor on missing my last 600 I am performing my speed more deliberately. I am making sure my form is correct. Tucking elbows and making a good transition to flaring and locking the weight instead of heaving.

Still getting down with my tempo thing. Just making lighter weights feel heavier and keeping better form. Feeling sufficently worked.

Oh yeah, I'm so psyched I figured out how to do boards solo in the basement. I took one of my weight vests and stripped the weights out. I just stuffed the boards under the vest and tightened the velcro straps on the vest. It was perfect. Gotta be creative when you are training alone.

Boston Area Bench Clinics linked per permission of Elitefts.com
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Vincent Dizenzo


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