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4/2/2012 9:04:46 PM -
Day 2 Week 3 - Bench

Found a fantastic gym in Albuquerque, NM this evening that hopefully will become my stomping ground when in this city: Zia Strength Systems.
Perfect facility, all the right equipment. Solid spot.

Got my bench work in today, check it out:

Warmed up
A&C

ECCENTRIC Close Grip W/180lbs chain
bar x 30
1 pair chain x 6
2 pair chain x 5
3 pair chain x 4
4 pair chain x 3
95 + 180lbs chain x 3
135 + 180lbs chain x 3
105 + 180lbs chain x 3 sets x 3 reps
*the eccentrics just blow the chest up and knock the pressing power out. But this looked by far the best out of all three weeks. No uneven lock out. No hitting a wall, all reps were smooth and controlled.

Circuit
Chest Supported Row
DB overhead Press
Lat Pulldowns
DB Tate Press
Wrists Extension
5 total circuits x 10 reps each exercise
*dead

Shoulder circuit
YTLW
External rotation
3 total circuits
*skipped bar roll-outs, my right wrist has a pain on the outside edge of it, almost feels like a hairline fracture. Roll-outs hurt it, so bitched out of it.




,
Al Caslow


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