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3/19/2012 5:05:17 PM -
Day 2 week 1 - bench

Some sessions you conquer, other sessions put you in your place... this one, taught me a lot about myself. Check it out:

Warmed up
A&C

Eccentric CG Bench/w 80lbs chain
bar x 45
135 x 5
185 x 5
165 x 5 *rpe 10 on last rep
155 x 5 *rpe 10 on last rep
135 x 5 *rpe 10 on last rep
115 x 2 x 5 reps *missed the last rep on both sets. The first three reps on all of this flew up... then I hit a rock solid wall with the rest. This was pitiful...

Circuit #1
Chest Supported Row x 12
DB Overhead press x 8
Rotator bar pulldowns x 12
DB Flat tate press x 12
wrist Extensors x 10
3 total circuits

Circuit #2
side lying db external rotation x 12
YTLW x 24
Bar rollouts x 12
3 total circuits

I trained with our raw competitor today, we've been able to get in sessions a lot during my off time so it's been awesome to have him around, dude is a workhorse.

Today, I learned how ugly weaknesses can be. To put it in perspective, Sam is a 165lb guy who maxes at 285 on the bench. For today's CG work, he kicked my ass. I literally lost all strength on the final 2 reps or so on every set at lockout. One set, the weight went up and came down hard. Rude awakening for me.... This kind of stuff I love. Uncovering needs and being able to in order to address them fires me up.




So sore,,
Al Caslow


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