Monday

Max effort shirt work
warm ups then: Karin's Dbl denim 365x3, 405x2, 455x1, 475x1, 455x2. These were all done trying to touch the pins set on 7 which is the same as touching 3 boards. Just rtying to get used to handling the big weights again. Adam went 335x3, 365x1, 405x1, 365x2.

Behind the neck press: Pins set at ear height: 1 warm up 135x5, 185x5, 190x5. Adam went 135x3x5

Pin lock outs: Pins set about 3 inches from lock out. These are done like shoulder press accept the pins are set so that the only muscle being used is the triceps. George Halbert used these a lot. George is one of the great benchers of all time. 1 warm up x8, then 2x6-7 at 225

Everyone else
Bench- warm ups and then 2 sets of HIT at 72.5% to failure (6-8 reps)
Behind the neck press- 1 warm up x5 then 2 x5
Laterals- 3x12
Aichs tri's- 4x10
Abs- 40 Body curls