Sunday September 13, 2009
W/ The Golddigger
Warmups
Benchpress: work up to 115 x3 with 80 pounds of 5/8-inch chain (total), 3 grips, 9 sets followed by Benchpress w/ NO chains: 2x15/ 165 (close grip), 175 (wide grip)
Decline close grip bench: 225 x5, 275 x3, 285 x3 Supersetted with light pushdowns 3 x20
V-bar pulldowns (pull to sternum/ 45* angle) 4x12-15/ 150, 160, 165, 165
Seated low cable rows w/ H-bar: 2x 12-15/ 200
Rear delts 4x12-15/ 30, 35, 40, 45 Supersetted with light side raises (one arm) 3x15-20
Reverse BB curls 2x12-15/ 55, 65
Overhead crunches: 4x8-12/ 9, 11, 13, 14 (on Cybex)
Golddigger aka 4Board did Bradford presses while I did rear and side delts. Reason being my ailing chicken wing (shoulder) is not quite 100% and I cannot do Bradfords without pain (save all your digs at my manhood for a later time. Thank you.) The speed work was admittedly very light; approximately 30-ish % of my raw bench. This is in part due to the fact that we will be starting a heavier chain phase in the next couple weeks and because today was my first time doing speed work in a few weeks. I'll wait another week or two before I screw myself up again.
Look for a mystery guest lifter to train with us starting next Sunday... It should be exciting (either because of the training or because a fist fight may break out). Either way, read all about it here!
Getting stronger...one arm at a time,
Ed T.
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