January 3, 2008 - Thursday

Max Effort Bench Day
Category: Sports


Max Effort Bench Day BW 287lbs

Floor presses w/ quaded minis

Bar x 10reps
135x8
225x3
315x0(missed lockout)
275x1
295x1
315x0(missed lockout)
225x5


Racked lockout, last 8in of lockout

Bar x 10reps
135x10
225x3
315x3
405x3
465x1
465x0(missed)


Overhead Press with 3in thick bar

Bar x 10reps
135x8
225x3
225x3
225x1

Really need to work on overhead 1st time doing this movement in almost 4yrs.


One-arm DB rows

120lb x 10reps
160lb x 8reps
210lb x 4reps w/ right arm, 0 reps with left ?


Face Pulls

2 sets w/80lbs x 10reps


Lat Pulldowns (Strict form no swinging ****)

150lbs x 10reps
200lbs x 10reps
200lbs x 8reps


Prob gona go in 2marow in do more tri, bi and shoulder work.

Lift Hard, Lift Strong, Lift Heavy