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12/14/2012 1:40:08 PM -
Bench Day

I went in to the gym with out a plan or idea. I only knew I wasn’t going to go heavy today. For whatever reason, I set up the reverse bands and got started. I know my next meet is in March but the date is not set yet. I am looking at USAPL PA states. Once the meet date is set, I will think about structuring my meet cycle. As for now Ill continue more random things like tonight.

Reverse Band bench with feet up. I used a high bar path with elbows out.

135 for 15
225 for 15
315 for 15

Drop set

405 for 8
315 for 5
225 for 5
135 for 10

Close grip reverse band bench with feet up

225 for 3 sets of 10

Illegal wide reverse band bench with feet up

225 for 3 sets of 10


Not heavy, not light, but weird. Benching with my elbows out and touching high on my chest had my pecks burning. The foot up part is an easy way to let the back rest post meet. I’m going to hit the assistance work tomorrow and will be doing lots of machine movements.

Scott Yard

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