Hey everyone, sorry about not keeping the forum up to date. I have been very busy with church, football, and other issues, but it appears I have my life back, so I am back in the saddle.
The Guys work out for Monday
John and I did a shirt workout in prep for the up coming WABDL meet, and everyone else did regular bench up to a couple of max effort 5's.
Warm ups- 3-4 sets of 5, then 2 sets of max effort 5 reps. Dan and Dale did these.
Shirt work- warm ups raw: 4-5 sets of 5's and 3's then shirts on. I put on my Rage X 48 which I wore when I was 245 and it was real loose, but I should be able to get 405 for an opener. I did 335 x3 to 3 boards, 365 x3 3 boards, then 405 to the chest almost touched, tried 425, but no go. I put my Rage X 46 on and went 425 x1, easy, and then 445x1 1 board nice lift. If I can do this in the meet it will be the second biggest bench this year at my age and weight.
Single arm Db shoulder Press 4x5
Laterals- 3x10
Close grip Banded push ups 4x5-6
Tower Push downs- 3x15
Abs- Knees to chest- 50 reps, V-ups 50 reps.
It was a good night for everyone. I was very happy where I am right now. Praise God.
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