Sunday, January 9, 2005

Training: 19 Weeks Out, DE Bench

Fantastic session today. Felt great.


Warmup - 3x20 front and side raises with 5 pound plates


Bench press
2x20 @ 45
95x10
3x3 @ 135
9x3 @ 185, 3 grips
225x1
245x1
265x1
275x1
Speed awesome, felt great. The heavier sets were cake.


Close grips
3x5 @ 225


V-grip pulldowns
100x12
4x12 @ 150


Face pull (lat pulley)
5x10 @ 70


Hammer curl superset with rope pressdowns
2x12


Cardio - 20 mins treadmill, about 3mph, random setting level 5.



There is absolutely no excuse for playing Britney Spears in a Powerhouse gym.

2 comments:

Anonymous said...

Well somebody has to post here... cool blog, Paul. Was your 9x3 set done with any kind of speed, or just as a regular warmup?

Good luck at your meet, and yay for libertarianism.
- Scott S from WBB

Paul Stagg said...

It's 9 sets of 3, and all of them were very fast.

Thanks for posting!