7/10/12 Bench day!

Posted: July 10, 2012 by squat1000 in Athlete Blogs

My butt and back were hurting this morning…

Warm up

reverse hypers w/ a band (3×10) X rope abs (3×20)

glute-hams (3×10) X land mines (3×10)

Lifting

Bench- 85 lbs + 3 chains each side

         9 sets of 3 (wide grip, med, close)

          175lbs

  4 sets of 4, 3 sets of 3

Assistants

Ball press- 65lbs 3×8

machine band press– 3×8

jerks- 135lbs 6×3

behind neck seated dumb bell press (30lbs) X plate raises (35lb) 3 Sets of 10

Triceps circuit: 2 Sets of 10 each

close grip bench- 95lbs with bands

close grip push downs

skull crushers- 25lbs

*Warm down*

Sled Pull

I was destroyed by the end, my body was so fatigued from the day before

Threw shot for the first time since like, SECs. That was fun!

Did some more gym work for throwing

Now time to run…

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