August 23 Bench
Raw bench
bar x reps
135 x 10
185 x 5
225 x 3
275 x 1
315 x 3
370 x 3
Decline bench
275 x 5
295 x 5
315 x 5
335 x 5
355 x 5
Floor press
225 x 5
275 x 5
285 x 5
295 x 5
300 x 5
Tricep rope push-down
2 sets x 40 reps
Shoulder side raise
4 sets of 10 reps
Shoulder rear raise
4 sets of 10 reps
Bodyweight rowing on TRX
4 sets of 12-10-10-10 reps
Machine lat pulldown
3 sets of 10 reps
Next week my son start going to daycare so my schedule at work will be back to normal wich mean better training schedule and more time to train...will get back at two days week bench training with shirted bench on friday.
On a side note : I feel stronger than ever... i'm afraid of nothing and have a burning desire to smash weight. Looking foward kick ass training this fall and big PR on next meet.