28-NOV-10


Close Grip 3 Board bench Press

135 x 10
225 x 3
295 x 3
345 x 3
375 x 3

Shirted Bench Press

425 x 3
480 x 1
540 x 1
590 x 1  PR (10 lbs over last week)

Band Press

135 x 5 + 1 mini band
135 x 5 + 2 mini bands
135 x 5 + 3 mini bands
185 x 5 + 3 mini bands/ 1 monster mini
185 x 5 + 3 mini bands/ 2 monster mini

Tri Pushdowns  3 x 10s
Wide Grip Seated Rows  4 x 10s
DB Shrugs  3 x 10s

Note: First night for the band press setting it up that way, was kind of light, but was just feeling it out for next time, and we all made good PRs on the shirt work anyway