A couple more days of training...good times

March 25, 2010

Bench Press

280 x 3 x 2

Close Grip Bench Press

245 x 3 x 2

Incline Bench Press

230 x 3 x 2

Side Laterals

40 x 12 x 3

Bent Laterals

55 x 8 x 3

One Arm Tricep Extensions

50 x 7 x 3

Dumbbell Kickbacks (two arm)

55 x 8 x 2

March 27, 2010

Sled (1 rep = 1 length of turf)

205 x 4 x 3

Squats (walk outs)

330 x 4 x 1

330 x 2 x 1 w/ 3 chains each side

330 x 2 x 2 w/ 5 chains each side

380 x 2 x 3 "

400 x 2 x 1

Standing Calf Raise

200 x 20 x 3

March 28, 2010 (Bench Shirt Work)

Shirted Bench Press

315 x 2 w/ 2 board

345 x 2 " (shirt in regular placement)

365 x 1 " (shirt in more jacked placement)

365 x 1 " (shirt in regular placement)

Push Ups

body weight x max x 3

As you can see in this video, I have good explosion off the two board but my lock out still needs some work. Using Roy's advice, I need to work more triceps. I will admit my tricep work has been lacking lately...you can see that the bar actually descended at the top. If this were to happened at a meet, it would not be a legal lift.