*haven't been logging online in a long time. I really need to keep one somewhere, guess I'll try to keep one here for now.
Supposed to have a "planned deload this week" decided not to do it the way I usually do. Know I will definitely miss training on Thursday due to Turkey Day. Just backed off a little on volume and worked form more than anything, leaving a bit in the tank instead of pushing for absolute bust.
ME bench: bench has been in the crapper lately. working rehab of right elbow alot to get things back where I like them. Seems to be coming back, but still not right.
flat bench (to warmup/loosen up):
bar x 30 x 2
135 x 10
225 x 10
275 x 10
315 x 5
3 board presses
365 x 5
405 x 3
425 x 3
455 x 3
495 x 3
515 x 3
545 x 1 this one was a screw up. hand off guy had to get to work, so really rushed it just to get last set in.
1 arm kettlebell extensions (overhead)
35 x 15
45 x 12
55 x 12
85 x 10 x 2 right forearm twingy, but not bad
band facepulls (2 minibands in ring of spud straps, 60 lbs on lat pulldown machine), pull to chin, but also pull bands apart and hold) 4 sets of 10. these things are mean and nasty, but they make you hold your position benching.
chest supported rows (narrow grip)
1 plate x 10
2 plates x 10
2 plates and quarter x 10.
forearm raquetball torture x enough to make me want to cry.. .but its a step towards my suppleness.