September 8, 2012
After Lunch
Well this was my week 4 bench workout so the last heavier one before the test in two weeks as well. Went good and I hit all of my reps fairly crisp and strong I think. Rolling Thunder work is still progressing well and I'll hit some work next week as my last reps stuff, take a few days off then start cracking at some singles to see where I ended up.
Oh if you folks haven't tried it give a go to some volume rowing and pressdowns. Holy crap are my triceps and back pumped! I was starting to get a cramp in my lat but I stretched it out. Fun fun!
I left the blobbing alone today as well. My hands and forearms were fairly thrashed from the RT. Now that I'm writing this I realize I forgot my TTK work as well. Oh well, I should be good. Lots of refueling going on now :D
1a) Bench Press
45 x 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 3, 1, 1, 1, 1 - All singles paused
1b) Rolling Thunder
54 x 10
99 x 5
120 x 3 x 15r
2a) BB Rows
135 x 30, 20, 15, 15, 17, 15, 15 - 127r, Kept the rest periods pretty short
2b) Tricep Pressdowns
MM w/extra wrap x 15, 15, 15, 15, 10 Remove a wrap x 15, 15 - 100r
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