Three Days of Training

Monday: 

Trained bench at World Gym Dunellen with Enis.  Took some repeated effort bench press for warm up, then focused on Incline Bench Press as my special exercise.

Bench Press (Raw)
45 x 10; 135 x 5; 185 x 5; 225 x 5; 275 x 5
315 x 5 reps x 2 sets

Incline Bench Press (Special Exercise)
135 x 15; 185 x 1; 225 x 1
275 x 1
315 x 1
330 x 1

Dumbbell Pullovers
4 sets x 105 x 8 reps

Hammer Strength Bench Press Machine
2 sets x 295 x 8 reps
2 sets x 225 x 10 reps

JM Press
4 sets x 135 x 10 reps

Cable Pressdowns
4 sets x 150 x 15 reps


Sunday:

Trained with the crew at Eastside Barbell.  We took the suspended chains for the second time, today we didn't use the box.  Believe it or not I found this movement easier with a free squat.  Our objective for the hanging chain was to accommodate the chain with 40% of our max.  Our second exercise was a killer, we did safety squat bar squats to a very low box.  The safety squat bar is humbling to begin with, then paired with a 12.5 inch box makes for fun.  I'm also about 6-3 so this had me way below depth.  Finished up with some glute ham raises and assistance work.  My right hip was tight the whole ride back to North Plainfield.

Free Squat
55 x 5 x 3 sets
145 x 3 x 2 sets

Added first chain
145 x 2

Added second chain
145 x 2

Added third chain
145 x 2; 195 x 2; 235 x 2
285 x 2 reps x 3 sets
305 x 2 reps x 3 sets

SSB Squats to a LOW Box
65 x 3; 165 x 2; 255 x 1; 305 x 1; 345 x 1
375 x 1
395 x 1
415 x fail x 2 attempts

GHR's
4 sets x 15 reps

45 degree Back extensions
4 sets x 10 reps

Banded Good Mornings
2 sets x Blue (Strong) Band x 15 reps


Saturday:

Did my Saturday morning training alone at the World Gym in Dunellen.  Weighed in at 309 in clothes, so as of now I consider myself a 308, and no longer a Super Heavyweight! 

Lat Pulldowns
4 sets x 220 x 8 reps

Vogelpohl Pulldowns
4 sets x 80 x 15 reps

Face Pulls
4 sets x 150 x 15 reps

Seated Incline DB Curls
4 sets x 45's x 8 reps each

One Arm DB Preacher Curls
40's x 15; 45's x 15; 50's x 15; 55's x 15

One Arm Machine Preacher Curls
3 sets x 120 x 20 reps each