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Monday, October 15, 2012

Saturday rack pulls and Monday Benching

Saturday I was still pretty smashed from my "Deload" Wednesday and the kettlebell hell Thursday so I decided to rack pull Sumo since I was already in pain.
405 and short green band X 2
455 and band X 2
495 and band X 2
545 and band X 2 sets of 2
585 and band X 2  This felt good and wanted to go more, but had to leave a little in the tank for Wednesday.

Speed pulls with heels elevated 1.5-2"
225 X 3
315 X 3
365 X 3
405 X 2 sets of 3
315 X 3

Rev hyper: 2 sets of 15 with 500 #

Monday Bench Night save the warm ups...
shirt on at 455 X 3 off 4 board
495 X 2 off 3 board
585 X 1 off 1.5 board
635 X 1 off 1 airboard
655 X 1 just maybe a 1/4" shy of touching
695 X 1 off a 1 board

I made a few adjustments that I think will help me touch easier....now I just have to remember to do them consistently.

Close grip 4 board press:
405 X 8
455 X 8
495 X 8

Lying KB Triceps ext:
12 kg X 15
16 Kg X 15
20 Kg X 3 sets of 15

KB Arm Bars: 2 sets of 30 sec holds with 12 Kg.  As much as these are a pain in the ass I think they are helping me stay  not as F'd up and helping me get stretched out after training.

Time to rest for the last heavy squat day on Wednesday...

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