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