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9/19/2012 5:36:40 PM -
Light Chest and Delts

MACHINE FLIES
* 2 warm up sets
* 4 work sets of 12 reps

BENCH PRESS
* Tons of warm up sets
* Some light Dynamic Work with 135 & 185
* Rep set with 225 (still kinda sucked but was better than last time)

PEC MINOR DIPS
* 3 sets to failure

SEATED SIDE RAISE
* 3 sets 30

STANDING SWINGS
* 3 sets of 30

REAR DELT MACHINE
* 4 sets 12



In case you are wondering the rug is to limit my ROM. My shoulder get beat to hell if I take the bar to my chest unless I use a big arch. I don't want to deal with the "arch hell" with 225 - and the dynamic work I was doing before hand. I also didn't want to use the shoulder saver pad because I want to see just how bad this will screw up my shoulder. Sounds stupid but I have been doing some things to try to increase the ROM and this is my way to test if it is really helping or not. It's also why I keep the weight at 225.




This video is from a couple weeks ago that shows another way to use the EZ Squat - Bench Loaders






Description from You Tube:
For this work set the group warmed up to 275 with one elitefts™ Strong Onyx Band Per Side and 2 chains per side. Using the elitefts™ EZ Chain Loaders 2 chains were added after every 3 reps until 3 reps could no longer be completed. This kept the weight the same at the bottom of the lift but increased the demand at the top end of the strength curve.




,
Dave Tate


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