FOAM ROLL RALLY & OTHER STRETCH & WARM UP EXERCICE

 

4 BOARD PRESS (Medium Grip)

1/30/20kg

1/10/50kg

1/10/70kg

1/3/100kg

1/3/120kg

1/3/140kg

1/3/160kg

1/3/180kg

1/1/195kg

 

SHIRT BENCH

1/3/200kg NO TOUCH

1/2/210kg NO TOUCH

1/1/220kg NO TOUCH

1/1/240kg NO TOUCH & NO LIFT

1/2/220kg NO TOUCH

 

RACK LOCKOUT KILLER PIN 11 & HIGH BENCH (MMM Way & Medium Grip)

1/3/100kg

1/3/120kg

1/3/140kg

1/3/160kg

1/0/180kg

1/3/140kg

1/3/120kg

1/3/100kg

 

This day i feel real bad,my lowerback was hurting very much after squat on tuesday,so i most stop dreaming about full meet & try be my best in bench press.I could not lift very good today & all i was thinking of when pressing was my pain that was real bad.Now i just forget this training & looking forward to next shirt day.I get a e-mail today that my comeback meet will be 4th of december & not 11th of december.I will be lifting on East Moutain Cup Final outside main contest.So i need to break in shirt next time or i most just put on a big old shirt to get a result around 200kg so i am qualified to Region Bench Championship & Norwegian Bench Championship 2011.