ME madness

Monday 9/24 "ME lower" w/the 4board
Flat bench DB press 4x15/70
Foam rolling

1. Rack pulls (@ knees) w/ quaded mini bands work up to 450x1 then 2x5 @ 325/335. M4 pulled 570 then took 600 for a ride and stood up with it then it popped out of his grasp as the skin on his hand shredded like cheese. His hand looked like it had been scalped. I can't believe he didn't take it again.

After a short intermission I returned and did:

2. BB step ups (parallel bench) 2x8

3. Reverse hyper w/foot bar 4x10/150, 300, 390, 480

4. Offset farmer's walks w/kettlebells 4x40 steps 50/35 alternating sides then waiter's walk 2x40 steps r/l w/35 kb

Tuesday 9/25 "ME upper" w/AK
M4 was supposed to do shirt work so everyone rearranged their schedules to meet with him and he no-showed because his poor little hand still hurted (not really but it sounds better lol).
Flat bench DB press 4x15/70
Ampd upper warm-up

1. Reverse band bench press w/strong bands choked from top of short rack (205 = 0 @ chest) wide grip worked up to 475x1, added a 1-board and took 485 for a miss (came down good, pushed it towards my head, corrected and stalled 3/4 way up. Added Slingshot and took it again and smoked it. Then took 505x1. Moved to a 2-board for a single with 515 and missed 535 1/2 way up - just stalled out (too slow). Dropped to 345x5x2 sets.

2. 5-board close grip press: 315x5, 335x3, 345x3

3. Triceps pushdowns 3x20/55, 65, 75 (w/V-handle)

Adam got 475x1 @ chest, 495x1 @ 1-board and 505(?) @ 2-board.

Very happy today. Great training session. I haven't used the strong bands to bench in a long time and then I was using a taller rack (but then that's all I had). My pr's then were 500x1 WG and 515x1 CG so hitting the numbers I did today made me very happy.

Stay strong,
Ed T.