031109 -- ME Bench Day

Shoulders feeling better each week. Myofascial work on shoulders with a tennis ball are helping along with the dynamic warmup i.e. Band Dislocates.

WORKLOG

*Seated Presses, *Close Grip Bench Press,
Bench Press, and Band Pulldowns

Warmup @ 0.5 2:30 1
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Seated Press ME:
135 lb x 5
155 lb x 3
175 lb x .5
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Close Grip Bench Press ME:
135 lb x 5
185 lb x 5
205 lb x 5
215 lb x 4 increased by 2 reps
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Bench Press SE:
225 lb x 3 A triple that felt good
225 lb x 2
225 lb x 2
225 lb x 1
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Band Pulldowns RE: doubled monster
120 lb x 7
120 lb x 7
120 lb x 7
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Band Work:

Rear Delt Band Pulls RE: average x 12
Tricep Pull Aparts RE: double monster x 12
Rotater Pull Aparts RE: double monster x 12
Face Pulls RE: light x 15

EPILOGUE

Seated Press - Almost 175. PR is 185. Getting closer.

Close Grip Bench Press - 215 x 4 is an increase of 2 reps from last week. PR for CGBP is 245 and 225 x 3.

Bench Press - Finally a triple with 225. The difference is in the setup. Back is more activated. Shoulders doing better is certainly a major difference as well.

225 becomes the base weight when preceded by Seated Press and CGBP.

Pulldowns - Focused on squeezing the scaps. Added a third set. Next time a fourth.

Band Work - Slight bump to reps. Not really supposed to worry about the reps here.