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Wednesday, August 31, 2011

Monday, Extra, and Wednesday squats

Monday: Reverse Band bench with chains. We set up blue bands that gave almost no help at lockout.
705 in bar weight and 3 chains per side X 1 slow single off a 2 board. I took it down too slow and eased it off the board= slow.
705 barweight and 3 chains X 2 off a 2 board. Much better than set before.
overhead press with barbell:
135 X 10
185 X 10
225 X 2 sets of 10
external rotator work: 4 sets of 15 with a whopping 8 lb DB

Extra work Tuesday:
wide grip lat pulldowns: 6 sets of 10
DB Row: 105 X 4 sets of 10
Rear Delt Raise: 3 sets of 15 with 30 # DB

Wednesday Squats
worked up to 415 in bar weight with 3 blues and a gray band X 1 off parallel box.
suit bottoms on for 465 X 1
505 X 1 off slightly above parallel box. Quite possibly one of the slowest ugliest squats I have ever done. I double pumped onc or twice, stopped twice, but finally stood up.
Speed Deads with monster mini and 315: 4-5 sets of 2. 1 set of 2 with 365 just to piss Ben off.
Reverse Hypers: 2 sets of 15 with 5oo.

Done and Absolutely smashed.

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