Raw Bench Press
Oct 01, 2006

Sunday

warm up - shoulder mobility and med ball drills

1. Bench Press: 95x5, 135x3, 165x3/3

2. Seated Row: 90x10, 110x8/2, 140x6/2

3a. Seated 1/2 Press in Rack: 135x4/2, 155x4/2, 165x4/2
3b. Hammer Curl: 35x4/6

4a. Band Oblique Pulldown abs: 3 sets
4b. Lateral Raise w/External Rotation: 3 sets

5. Hub Lift: 25x2+2, 30x1+1

That's it. Will probably walk the dogs tonight for some light cardio. Back on it this week. The back off week was good, I have no more pain in my shoulder from the bad bench at the last meet. 11/18/06...