"Meet the Creeper"
4Board was renewing his wedding vows (and Shawn was probably still tucked in his bed in his jammies with the feet on them) so it was just me and JC this morning.
Warmups (the usual plus rear delts on machine 3x20)
Benchpress: work up to 135 x3 x3 sets then 145 x3 x3 sets. 3 grips and approximately 160 pounds of chain on the bar
Rack lockouts: #12 medium grip 335 x5, 385 x2 (Invisible welder was here) then #13 wide grip 405 x3, 445 x3, 475 x6
DB flat benchpress: 85 pounds 2x19, 16
Lat pulldowns w/ H-bar: 5x10/ 130, 140, 150, 160, 175 x12
Hammer curls: 2x 12/ 45, 50
Triceps creepers: 75 reps each arm
Triceps Creepers. I saw them on Elitefts.com yesterday. So in the spirit of Halloween (since it is October) we added Creepers. They are used as a finisher for triceps and are somewhat theraputic in that they can help alleviate elbow issues. To perform them, choke three (or more) mini bands approximately head high and do a single arm standing tricep extension for 10-15 reps, drop a band, perform 10-15 reps, drop a band and perform 10-15 reps. Then switch arms and you are done.
Stay strong,
Ed T.
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