A good bench group tonight with Leo, Steve, Carmine, William and me. Carmine is getting better form every training session and William is getting stronger.

warm up with the bar, stretching the arch and practicing to push with the legs into the shoulders

135 x 10

225 x 10 reps

225 x 10

225 x 9

225 x 8

pause bench

225 for one set of 5 rep pauses, 5.4.3.2.1 count

one set of heavy bicep single arm cable curls and tricep single arm push downs for 6 reps each arm

Had fun today, shoulder hurt, each set went until it hurt. Carmine did his work sets with 275 for 9 reps and 9 and a half reps, then two or three sets of pauses with 275 lbs too. Very good work and his form is amazing. Leo did 405 easily then hurt his shoulder on the hand off with 430 lbs, I wasn't able to get the bar out far  enough to him and gave it to him with his arms slightly backward and that put pressure on his shoulders. He got up and iced it and we all hope it heals quickly. Shawna arrived home today from Florida and she is ready to ramp up her training for the Battle of Montreal in January. I am training for the Metal Militia meet in NY Dec 11 and have 4 training weeks to go. Friday want to hit a PR on the bench, Time to eat, drink and hit some big numbers. Will plan to squat heavy this Sunday as well.