Bench/Back day Mar 30, 2011
flat bench compgrip
bar x 10
90 x 5
135 x 3
180 x 1
220 x 5 x 5
OH tri ext
70 x 3 x 10
kroc rows
100 x 20 L,R
low pulley rows, triangle handle
150 x 3 x 8
notes: kinda busy with school and life so i jammed 2 workouts into 1 type of thing... and went pretty quick, 45 min... doing more volume for the next couple of weeks and gonna start cutting back nearing meet time if i feel up to it... bench felt good, tris were just a test to see if my shoulder would feel any pain, and only felt it on the last 2 reps... krocs left me gasping but i was all swole after this workout for sure