Today was the first solid bench session I have had in some time, and it came at the right time. I really saw all the rowing movements I have been doing pay off today on the bench. All reps were technically sound, rowed in, and flared up. I took an opener and something around a second. I may take one more bench around an opener about 14 days out of my meet.
Went down to Apollon today and had some positive feedback from their crew, and Justin their leader. The guys down there were a big help today as always.
Bench Press (raw warm ups)
45 x 20; 135 x 5; 185 x 5; 225 x 3
275 x 3
315 x 1
Shirted Bench Press
365 x 1 (3 board)
405 x 1 (2 1/2 board)
455 x 1 (2 board)
485 x 1 (1 board)
485 x 1 (anticipated opener- touched)
510 x 1 (around a second- touched)
One Arm DB Rows
2 sets x 150's x 3 reps
JM Press
4 sets x 115 x 10 reps
Thick V Handle Cable Pressdowns
3 sets x 80 x 15 reps
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