10-26 to 10-29

Wednesday - DE upper
a1. Bench press: work to 9 sets of 3 reps (3 sets @ 155, 3 @ 165, 3@ 175). Change grips every set.
a2. Monster mini band pull-aparts: 9 sets of 10 reps

b. Bench press 2x20/ 175 close and super wide grips

c. Standing press w/Swiss bar 4x8 then 4x10

d. Tricep creepers w/3 mini bands 15-20 reps per band. One set

Friday - ME lower
Amp'd lower warm-up
a. Rack pulls against doubled mini bands from pin 3: work to 405x1, 425x1, 445x1, 465 miss

b. Belt squat wide stance: work up to 230x5, 230x5, 270x3 then 230x5

c1. CSR: 4x12/100, 110, 125, 135
c2. 45* back raise holding weight on chest: 25x8, 35x8, 45x8, 75x6, 75x10

d. Reverse hyper long strap wide feet: 300x6, 500x6, 590x8, 680x8
e. Planks - front: 3x60s

Saturday - ME upper
Amp'd upper warm-up
a. Floor press medium grip: worked up to approx. 60% of shirted max with triples then started adding chains for singles.
275 plus one set of chain x1
275 plus 2 sets of chain x1
275 plus 3 sets of chain x1
275 plus 4 sets of chain miss

b1. Close grip reverse band bench press: 275x3, 365x3, 415x3, 425x2, 345x13 (?)
b2. Pull a parts w/ monster mini band 6x10

c1. Weighted dips 4x10 w/45 lbs
c2. Lat pull downs w/external rotator bar 3x15

Had another big group on Saturday. JD worked up to 275 plus four sets of chain. Then because we were out of chain, twenty pounds was added to the bar and he missed. Still not bad. He got 455x3 in the close grip band press. Two weeks out from his meet and he is on track. We were fortunate to have Crom training with us today and perhaps that is where the good fortune came from...

Friday it was just JD and Chuck Norris and I. JD got the 465 that I missed and Chuck missed 405 then came back and got it.

Things to remember:
Think about why the exercise you are doing is in your program. Don't make the assistance exercise a max effort exercise. And pay attention to what is going on so no one gets hurt.

Stay strong,
Ed T.