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12/23/2012 10:13:01 PM -
Bench Night (Shirt Work) 12-23

BENCH-
150x10
200x10
240x10
330x3
(Manpon added)
380x3
420x3
470x3
(Jack 58/60 shirt on)
600x2 (3brd then 2 brd)
700x1 (1 board)
740x1 (1/2 board)
780x2 (2 board)

FAT ROPE TRI PUSHDOWNS-
4 sets of 8-10

WIDE GRIP FAT BAR PULLDOWNS-
4 sets of 8-10 reps

DBELL SD DELT PARTIALS-
4 sets of 15-20 reps

DBELL SHRUGS-
3 sets until failure



Tonight went as planned on the bench, worked lower boards. All the weight felt light and came up fast and easy. Next week will be some RAW work.

Forgot camera at home, no vid's.

BWT around 257-260 lbs, staying pretty steady around there.




,
Josh McMillan


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