12.06
Sorry, no 800 lbs benchers here today, just us old people. We have 2 lifters at 435-455, a 220 at 535 and a 220 at 600 so hopefully the regular lifters out there can learn something from us.
Main ME Bench:
bar + 40 lbs chains X 8
bar + 80 lbs chains X 5
bar + 120 lbs chains X 5
bar + 160 lbs chains X 3
bar + 200 lbs chains X 3
bar + 240 lbs chains X 3
95 + 240 lbs chains X 3
135 + 240 lbs chains X 3
185 + 240 lbs chains X 2 (Sengos)
185 + 240 lbs chains X 3 (Sansbury, Gretsky)
225 + 240 lbs chains X 3 (Gretsky)
3 board lock-out work:
185 + 240 lbs chains for 3 sets of 2 (Sengos)
225 + 240 lbs chains for 2 sets of 2 (Sansbury)
275 + 240 lbs chains X 3 (Gretsky)
295 + 240 lbs chains X 1 (Gretsky)
315 + 240 lbs chains X 1 (Gretsky)
Tricep extensions with trap bar:
3 sets of 10-15
Rear delt rope pulls:
5 sets of 10
Standing ab rope puldowns:
3 sets of 10
Another group came in after us and did some raw benching for sets of 5. Nate Strong (181) did 315 for 5 raw. He’s been back for only a few weeks after an extended layoff. Chewy worked up to 405 X 5 raw.
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