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4/21/2013 4:04:11 PM - Dave Kirschen
Slingshot Bench and Jacking the Ferret!

Before I get into trouble, by "Jacking the Ferret", I mean I gave a Metal Jack Bench Shirt to a guy we call the Ferret.

Bench day at Apollon last Monday. Goal was to work up full range in the slingshot.

After warm-ups, went up like this:

bar x a million
95 x 5
135 x 5
185 x 1
245 x 1 (Jumps were a little off because I followed Baboon while he did some percentage stuff
285 x 1
315 x 1 (pretty solid but I can really feel the 20 lb weight loss since the meet)


365 x 1 slow and grindy as hell. The slingshot I used is a size too big and has been passed around like a 2-dollar whore. I just couldn't get anything out of it. So yeah, I got a total of one workset, lol.

In order to fit some more work in, I went into the rack and did some lockput work.

225 x 3
275 x 3
315 x 3
365 x 3
405 x 3 x 3

Next up were parallel grip pullups, which I did for 4 sets of 8 (much easier since losing weight).

Also did some embarrassingly light dumbbell curls. I've had some lingering biceps pain for the last few months and I think some direct training might help speed the healing and break up some scar tissue.

Bayonne's favorite son. the Iron Ferret was working up in his shirt in preparation for the York meet in June. Despite the fact that he's pretty strong right now (for him) his sets didn't look all that great. I told him that I thought the issue was that his 2 year-old single ply shirt was shot and wasn't giving him all that much. I thought he might get more out of a Jack that I no longer use.

True to form, his first instinct was to disagree with me, despite the fact that I not only out-bench him by almost 300lbs at the same bodyweight, but was also about to give him a $300 bench shirt.

As always, I was right, and the next two sets looked great.

I wall get the little bastard a 400 bench this meet whether he likes it or not.

Want to try Powerlifting? Start with "Powerlifting: Year 1"

Dave Kirschen

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