Sorry everyone I have been very busy these last few weeks. So, hopefully I'll get back on track.
Monday- Bench
Warm ups x5 and then 3 reps. Put shirts on. Tonight was John's first night in a bench shirt, but he did pretty well. I went 335x3 off pin 7, 385x3 pin 7, 405 x2 pin 7, 425x1 pin 6, 455 miss. 405 x3x2 pin 6. Tonight was ok, I needed the work as I am very rusty from not shirt benching for 4 months. The top bench in the world in WABDL in my age and weight is 457, and I did 445 last week so I am right there, 4 weeks to go before Rancho Cordova.
Dips- 3x10
Tri push downs- 3x12
Abs- Plate on the head bent knee sit ups (45 lbs. plate) 2x20, Knee ins 50 reps.
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.