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10/9/2008 12:27:24 PM - Mike
speed bench, tri's and shoulders

Speed Bench w/mini's
185x3x9sets
Seated Front Press
225x3,275x3,295x3,315x1(YEA!),225x10(paused)
Close Grip Work w/mini
sets of 5 off of 1,2,3 and 4 boards, one right after another for 3sets, using 135,155,185
Overhead Tri Ext w/e-z curl bar
75x15,45x20,55x20,65x20
Bent Laterals
55's x15,70's x15,75's x12,80's x12
Reverse Grip Pushdowns
90x15,110x15,120x11

Today, I was pretty pumped about hitting the 315 for a single on the front presses. I popped it up pretty strong which helped carry it through the lockout. Also, bringing my left hand in about an inch helped the lockout to be even.

On the down side, I went to do some overhead extensions, I felt a sharp pain in my lower left tricep followed by some slight burning sensation. That's why I dropped the weight down to 45bs(frustrating) and hit some high slow reps. It was a joke so I decided to creep it up to 55lbs and then 65 with no problem. I'm wondering if it was okay and I just needed to get the stretch or if I did go heavier if I would have of done more damage. There's just so much scar tissue, it's ahrd to tell what the hell is going on.




,
Mike Ruggiera


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