30-OCT-10

Week I Metal Militia Bench Training - Lockout & Shirt Work Day

Close Grip Bench Press
135 x 10
205 x 3
275 x 2
305 x 2
345 x 3
370 x 3

Shirted Bench Press (Metal ACE)
405 x 3
455 x 3
495 x 3
545 x 2
570 x 1
570 x 1

Close Grip 6 Board
405 x 5
455 x 3

Close Grip 5 Board
425 x 5
445 x 5

Close Grip 4 Board
425 x 4
405 x 5

Rack Lockouts
315 x 3
405 x 3
405 x 3
425 x 3
445 x 3
445 x 3

Tate Press  3 x 10s
Seated Rows 4 x 10s
Band Rear Delt Raise  3 x 10s

This is alot more volume that we usually do, but liked it alot...going to be sore...We'll see how good the AA Rehab works the next 3 weeks :)
The 470 shirted bench would have been a 8lb PR but was 1/2" from touching my chest, went up easy...will get it next week!