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4/10/2012 10:13:58 AM -
Bench Day

Bench Day

I wanted to get some reps and sets in today and shy away from any heavy ME type work. I’m still a little beat up from the ARNOLD and PA States so I tried some different things with the emphasis to be able to get some work in but avoid any additional wear and tear. We chose Reverse band floor presses and paused close grip one boards. The bands gave the delts a break and the paused one boards took the jerk and bounce out of the movement to keep things tight. These sets took a good effort but weights were picked to shy away from missing any reps.

Reverse Light Band Floor press with pauses and feet crossed and out.

(Bands deducted 65 at the chest and 40 at lock out)

135 for 5
225 for 5
315 for 5
365 for 5
385 for 5
405 for 5
425 for 5

Close Grip 1 Boards. 1 Inch from smooth

135 for 3
225 for 3
315 for 3
365 for 3
405 for 3

Upright Rows

Bar for 8
95 for 8
145 for 8
165 for 8


Solid workout for a first workout back.

Scott Yard

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