animal
Fulltime Member
Posts: 224
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Post by animal on Jun 17, 2007 15:04:27 GMT -5
Thanks Guys! Sunday 6-17-07 Today was my first workout in over two weeks. My back felt pretty good this morning so I figured I'd give a go and see how it feels. This is what I did... Rotator Cuff - 5 lbs. x 15 reps x 4 sets Raw Bench Press - worked up to 285 lbs. x 3 reps (all paused) 1 Board... 300 lbs. x 3 reps 315 lbs. x 3 reps 325 lbs. x 3 reps 335 lbs. x 1 rep 345 lbs. x 1 rep 355 lbs. x 1 rep (could of had 5-10 more here) 2 Board... 335 lbs. x 5 reps x 2 sets 335 lbs. x 4 reps (I was trying for 5...ran out of gas) That's it! Everything felt ok today so hopfully I can stay healthy. This has been one of them years...where you get one injury after another, it's very frustrating. I just can't seem to get on track with my bench. I want to get back in my shirt next week and see what I can touch then I'll make my decission if I'm going to compete or not in August.
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Post by Marty Queen on Jun 21, 2007 13:18:08 GMT -5
Strong work Dale -- hope everything works out for you for August!
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animal
Fulltime Member
Posts: 224
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Post by animal on Jun 21, 2007 15:08:50 GMT -5
Thanks Marty! Wednesday 6-20-07 Rotator Cuff - 5 lbs. x 10 reps x 5 sets Dumbell Flys - 15 lbs. x 10 reps x 2 sets Tate Press - Flat Bench 45 lbs. x 20 reps x 3 sets 1 Arm Tricep Push Downs 90 lbs. x 10 reps x 3 sets (each arm) Face Pulls - Rope 95 lbs. x 10 reps x 3 sets Seated Rows - Vbar 120 lbs. x 10 reps x 2 sets Lat Pull Downs - Ultra Wide Grip 120 lbs. x 10 reps x 2 sets Bicep Curls - Straight Bar 50 lbs. x 10 reps x 4 sets That's it...I worked out alone tonight so I took short rest peroids between sets. Did everything in 35 minutes.
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animal
Fulltime Member
Posts: 224
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Post by animal on Jun 26, 2007 14:23:55 GMT -5
Sunday 6-24-07 Rotator Cuff - 5 lbs. x 10 reps x 3 sets Bench Press - Raw Worked up to 315 lbs. x 1 (rep paused) Added Fury here... 1 Board w/ 365 lbs. x 1 rep (paused) No Boards...Full Range / all paused 385 lbs. x 1 rep (smoked it) 395 lbs. x 1 rep (didn't get good handoff but still locked it out) Put on my new Katana here...breaking it in 3 Board, 425 lbs. x 5 reps (easy) 2 Board, 425 lbs. x 3 reps (easy) That's it...Everything went ok today in my shirt. I want to do one more workout before I make my final decission if I'm going to compete in August. Actually I have until July 14 to decide. I paused the 385 today and had no problem at all,matter a fact I smoked it. The current WNPF NJ state record in my division (master 55-59, 220 weight class) is 315 lbs. and the national record is 335 lbs. I would certainly like to add these records to my resume. The Katana fit great and the tricep support was awesome. I didn't know where to start with the shirt so I started with 425 and used a 3 board and I smoked all 5 reps. On my second set I stayed with the same weight and dropped down to a 2 board and got 3 reps with no problem. It's probably going to take 450 or more to touch so the next time I'll try a 1 board and add more weight (440) and see how that goes. For the first time wearing this shirt I think I did pretty good. If I'm ever going to bench 500 this is the shirt that will get me there.
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Post by Joey Smith on Jul 17, 2007 16:18:52 GMT -5
How are ya Dale?
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