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4/28/2013 9:40:20 PM - Dave Kirschen
Shirt Bench!

Last Monday was heavy bench day at Apollon.

Although I don't have anything coming up anytime soon, I do want to put the shirt on every 3-4 weeks to keep my technique sharp and get the top-end work in. Plus, I'm getting a new Ace into the mix and I need to figure out if I'll need to alter it.

Warmed up with a bunch of sets with the bar, then went:

95 x 5
135 x 5
185 x 1
225 x 1
275 x 1

3 board

315 x 1
365 x 1

Added shirt

405 - 3 board
455 - 2 board
495 - 1 board
545 - touch
585 - 3 board (for a little overload)

The 545 was a little slow, but my technique was good and the weight touched easily. This shirt is a size bigger then the one I benched 628 in. right now I thing the chest plate is perfect, but the arms need to come in just a little bit.

After the benching, I did 4 sets of 10 pullups, while screaming "SELKOW!!!" at the top of each one.

Finished with 4 sets of rear delt raises.

Feeling really good... nowhere near contest shape, but I'm getting closer to where I'll want to be when I start my next meet cycle.

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




,
Dave Kirschen


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