Nov 29, 2006

Wednesday

ME Bench

1. 2-Board BP - 95x5, 135x5, 185x5, 205x5, 225x5, 235x5, 215x5/2

2. Malcom Extensions - 65x7, 95x5, 115x5, 125x5/2

3a. Lat Pulldown - 90x12, 110x10, 140x8, 150x8, 110x15
3b. DBL KB Jerks - 16kgx5, 24kgx5, 32kgx4, 24kgx5/2

4a. Shrugs - 135x15/3
4b. Hammer Curls - 35x10/3

That's it. Had two new guys come over to train with Malcom and I tonight, they did pretty good, hope they stick around. Benches felt strong. It was hard not to want to work up to a single today but I have a plan. 5's this month, 3's next month. I haven't done rep work like this in a while so I should build some muscle and have a nice 8 week accumulation phase and higher volume.