Upper body band warmup
Floor press w/10 lb plates under elbows +4 chains 135x5, 225/315/365/385/405x5
Barbell tri ext w/4 chains 95 4x10
Inverted rows 5x10
Dumbell preacher curls 20 4x10

I wss psyched to get this training in. Hurricane Sandy was reall bearing down. Was happy with the floor press. I used 10 lb plates under my tri/elbows. This just takes a little stress off my shoulders. Besides, it's the top end of my bench that needs the most work anyway. The rest of the work was done using tempo. I know I use that term a little loosely. When I say tempo I try to use a 4/1/1/1 ratio. 4 seconds on the eccentric, 1 second pause at the bottom, 1 second for the concentric, and then a 1 second pause at the top.

About 15 minutes after I finished the session, we lost power. I got by. I ate bananas, grape juice, protein powder, and cold pasta to get my post workouot macros in.

Lastly, if anyone is interested, last I checked there was one spot left for this monthh's bench clinic. Check the link below to become more awesomer!

11/3 Bench Clinic linked per permission of Elitefts.com
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Sandy wasn't going to stop me,
Vincent Dizenzo