New Bench PR - FITNESS PAIN FREE

New Bench PR


Training 10/13/2011

Dynamic Warmup and Shoulder pre-hab

Weighed in at 190lbs tonight

Bench Press
Bar x 5
125 x 5
215 x 3, 3
245 x 1
275 x 1
300 x 1
320 x 1
340 x 1 – PR, previous best was 330 in 2007, I weighed 20lbs heavier back then

Terrible video quality, guess I won’t be doing too many videos through the winter.

340 x 1
http://www.youtube.com/get_player
300 x 5
http://www.youtube.com/get_player
Dips
lots of goofy sets
70 x 22

Here is what my sets of dips have been looking like lately.
http://www.youtube.com/get_player
I forgot how to do drips properly.

Pullups – lots of front lever and one handed pullup work

Cable Curls

Eating

8:00
1/2 Shake
2 bananas
strawberries
blueberries
2 oranges juiced
1/2 can coconut milk
Kefir
1 TBSP red palm oil
2 TBSP olive oil

11:00am
other half of shake

3:00
Salad lots of veggies
1 egg
Sweet Potatoes with butter

6:00 20g BCAA and Gatorade

8:00
Sausage, spinach, beans, tomato sauce, garlic jamboree

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