We hit one last bench day for 2012 today.

Bench press (all sets with 80 in chains on the bar)
Worked up to- 290 + chains for 5 sets of 2
225 + chains x 12
225 + chains x 10

Cable flyes: 5 light sets x 15

Dumbbell flyes: 55lbs x 5 sets of 15

Overhead dumbbell extensions: 4 sets of 10

Barbell curls:
90x12
115 x 8
140 x 5
140 x 5
125 x 8
125 x 8
110 x 12
110 x 12

One of the bright spots for me this year was certainly NOT my training so we won't even go there. But the bright spot was training with my partner Don. He’s a hungry, up and coming young strongman who came from a local YMCA, joined here and started training with me on Jan 1st of this year. It has been a real joy to train with him, teach him the ways of the Dominator and watch his progress. Here was his actual raw lift progress for the year of 2012.

Jan 1st 2012
Bodyweight: 220
Bench press: 225
Squat: 350
Deadlift: 475
Clean: 225
Clean and press: 210

December 31st, 2012
Bodyweight: 257
Bench press: 305
Squat: 460
Deadlift: 555
Clean: 308
Clean and press: 280

Pretty solid gains for the kid I would say. I’m looking forward to seeing another couple years of these kinds of gains.

As for me I really haven’t sat and thought about any specific or non-specific goals for this year. That’s not really my style, I kind of just float with the tide. I know it’s not really a good way to do things but that’s the way I have always been.

The Best Gym in the Hood


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