Sept. 9 Heavy Bench
Raw warm-up
bar x reps, 135 x 10
185 x 5
225 x 5
275 x 1
315 x 1
365 x 1 (grinder and hard) but more reps with full range on tuesday will fix that.
Shirt on
405 two boards x 3 reps
full range
455 x 2 no touch (bad form)
495 x 1 (better form, easy)
545 x 1 (nice and easy)
shoulder was not that bad in the shirt tonight. CNS is getting better every week as i am getting to heavier weight. But bottom line is : technique is the most important!! With good technique and right form...muscle and all don't matter that much! ...except the head!
Accessories
rack lock-out
225 x 5
315 x 5
365 x 5
Tricep rope push-down
2 sets of 40 reps