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Monday, June 27, 2011

Pullen and deload Bench

deads off of 5" of mats
warmed up and this is the rest...
405 X 4 sets of 3 ( had to get the lite stuff in so I can call this speed day)
495 X 2 sets of 2
545 2 sets of 2 (I think it was 2, hell it could have been singles)
585 X 1
645 1 miss, and 1 ugly rep (with straps)
Sumo Deads just to keep it feeling familiar:
405 X 3
495 X 3
585 X 3

Pin presses on the leg press: 3 sets of 8-10

Monday Delaod Bench
Floor Press with long E-Z Curl Bar: 4 sets of 5 with 3 plates, and 1 set of 7 reps
Illegal Wide grip bench with slingshot: 405 X 2 set of 5, and 1 set of 8
Double KB Snatch: 20,24,28,32,32,32 X 8 reps
neutral grip db triceps press (dumbbells stay together the whole time): 50, 60, 70 X 8, 80 X 6
Rear delt raise with KB: 16, 20, 24 kg all X 10 reps
Rotator cuff work 2 sets externals.

Got yelled at by the massage therapist for not doing enough posterior and or external rotator work, so I am gonna beef that up to help fix some muscle imbalances hopefully.

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