09-JAN-11 - ME Bench Day
09-JAN-11
Three weeks to go to the contest. Still fuckn sick, 3 weeks now, this sucks!!
Close Grip Bench Press
Bar x 10
135 x 10
225 x 3
295 x 3
345 x 3
375 x 1 (contest grip)
Shirted Bench Press
425 x 3
480 x 1
540 x 1
577.5 x 1 (to 1 board) PR
600 x 1 (to 2 board) PR
Band Creepers 3 x 20-40s
Machine Rows 4 x 10-12s
Band Pullaparts 4 x 10-12s
BB Curls 4 x 8-15s
Foam Roll and stretch for arch