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4/6/2012 10:49:04 PM -
Day 4 Week 3 - Bench

Final day of first phase/block. Check it out:

Warmed up
A&C

DB Bench
40lbs x 10
85lbs x 5
125lbs x 4
*was supposed to be 5 at rpe 9. I overestimated on this set... oops
105lbs x 5
90lbs x 11
*last set was much better than last week. Things are climbing up.

CG 3 board press
245 x 4
295 x 4
260 x 4 sets x 4 reps
*last rep on last set was a failure rep.

Circuit
Inverted Rows
Overhead BB Press
Chin ups
Band pressdowns
BB wrist extension
5 total circuits
*we cleaned this up in 18 minutes exactly. We plowed through the work. I have no clue how this looks to you guys on paper, but physically it's brutal. All exercises need to be 8-9rpe for sets of 8-12 reps. It's a freakin challenge. But felt great completed it.

back in gear tomorrow, YES!




,
Al Caslow


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