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1/22/2012 4:48:30 PM -
Friday - Week 12 accumulation II bench

Light foam roll upper and lower
Down right dirty dozen warmup
Bench 390 6x5
Tempo contrast db incline 60/75/90x10
D-rows 150 3x12
Blast strap scarecrows 3x10
Overhead band tri ext 3xamap
Dbl conc curl 25 3x12

This must have been a great week of recovery, sleep, and nutrition because the session felt great. This is considering my pecs got fried on Monday's bench work. I introduced a little foam rolling before warming up. I feel like I get good circulation in my pecs and shoulders without having to work them. I'll keep this in and see how it works.

With the first set of bench I was stupid high on reps one and two. After that everything started to groove. Every rep thereafter got better and stronger. Rest between all sets was around 2 minutes give or take.

My work set percentages were between 360 and 390. I took the 390 because when I hit each week with confidence and stay with the higher number by virtue of the program the 600 will go come meet time.

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Moving light weight to hit heavy weight,
Vincent Dizenzo


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