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5/2/2013 11:52:36 PM - Dave Kirschen
Manpon Presses With Video

No training Sunday. We took the day off to celebrate the birth of our training partner Danny Deimert's baby girl Gianna. Congrats to Danny and Stephanie!

Monday was back to the grind at Apollon. I decided to work up to a triple on the half foam (manpon) which is a movement I rarely do. Wasn't sure what to expect but it turned out to be a good day.

Warmed up a bit and did the following:

Bar x a bunch
95 x 5
135 x 3
185 x 3

Added the manpon

225 x 3
265 x 3
295 x 3
315 x 3
325 x 3

I took a very small jump after 315 because it was hard and I wanted to get at least 6 reps over 95%. Used a close grip (pointer finger at the smooth) for all sets.

Check it out.

After the benching I hit some Hammer Strength Incline presses for 4 sets of 8 with two and a half plates per side for some extra muscle work.

Next were pullups where I did 5 sets of 8.

That was all. Since I am nowhere near a meet I'm not doing a ton of exercises, just trying to hit a few compound movements then hit the road. I will bump the volume up as I get closer to an actual training cycle.

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

Dave Kirschen

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