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Tuesday, July 24, 2012

Deads and bench day all in one

Saturday we pulled with weight on  4" boxes with chains.  Bar weight was 405, and all set were conventional
2 chains X 2
4 chains X 2
8 chain X 2
10 chains X 2
12 chains X 2
14 chains X 2
16 chains X 2
455 in bar weight and 14 chains X 1We had a big group so that was it for the deads.

45 degree back ext with cambered bar:
45 X 8
95 X 8
135 X 8  Should have done more, but time was runnen out...

Close stance ass to grass squats on squat machine (yea it sounds lame, but it is a great machine)
2,3,4,5 plates a side all for 1 set of 8 reps.  Quads were smoked from these.

Out of time and done...

Monday was floor presses.  It was not my best workout...

135 X 2 sets of 10
185 X 2 sets of 10
225 X 2 sets of 6
275 X 5
315 X 2 sets of 3
365 X 2 sets of 3
405 X 2 sets of 2
455 X smashville twice.  It felt heavy as hell, and wasn't really even close to getting it. ugly it was...
405 X 5 I had been doing fairly strict presses, but getting smashed twice was a bit irritating, so I used a bit of the belly toss method on my last set so i would feel better about my terrible bench night.

We set up a multi-function/swiss bar in our suspension straps for lockouts with a doubled up purple band:
bar and band X 5
1 plate X 5
2 plates X 2  I had a bit of a twinge in my right pec up near my armpit/ font delt area of my pec so I just called it there for the presses. 

Geen band pushdowns: 4 sets of 20

Tuesday I did some light work just to get some blood in my pec.
bar X 2 sets of 20
65 X 2 sets of 20
95 X 2 sets of 20

Overhead press with ba: 2 sets of 20

The pec strain isn't too bad, just irritating to tap out on a fun exercise...

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