Raw Bench Press
Sep 03, 2006

Sunday

Raw Bench

warm up:
-shoulder mobility/stretching
-KB Circuit:
1. Push Up: bwx3x2
2. Renegade Row: 16kgx3+3x2
3. DBL C&P: 16kgx3x2

1. Sushi Bench Press: 135x3, 155x3x3 (paused)

2. 4-Board Press: 185x5, 225x3

3a. Seated Row: 100x10x2, 110x8x2
3b. Shrug: 135x10x2, 135x8x2

4. DBL KB Military Press: 16kgx6x3

5a. Reverse Curl: 50x6x3
5b. Zottman Curl: 20x5x3
5c. Reverse Curl: 50x5x3

6. Band Oblique Pulldown Abs: 3 sets of 10

7a. Neck Harness: 2 sets of 10
7b. Hub Pinch Grip: 2 sets of 5s. holds w/ 25 lbs.

*Biked for 35 minutes with my wife in this lovely Atlanta heat.

That's it. I used wrist wraps on the 4-boards, shhhh, don't tell the GEAR POLICE! Plan is to do the Nov 18 WNPF Battle of the Countries. I am seeing my Doc on Wed for a physical and to get my possible hernia checked out. If it isn't a severe hernia (which I doubt it is) I will schedule my surgery for right after the Nov meet. I only have 10 weeks for the meet and I don't think it will cause any more harm. Will see what the Doc has to say though. Fortunately she's an athlete. Squattin' tomorrow. Back on it...