Thursday, September 3, 2015

W2 - Bench Assistance

September 3, 2015
Afternoon
261.4# - 4 week milestone and 11.4# lost

Week 1. Prescribed work sets were to close to my Spoto weight so I just decided to do them instead. I'll keep the weight the same week to week and progress with the length of the pauses.

Spoto Press - Soft Touch
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 2r

4 Board Press - ST
275 x 2
305 x 2
335 x 3 x 3r

3 Way Raises
25e x 3 x 8r

BB Pendley Row - Bench Grip & Nipple Line
225 x 6 x 4r

BB Curls w/Globes
45 x 8
95 x 5
115 x 3 x 5r

Reverse & Crush
3 x Blue's

Reverse
1 x 60d Tree Island - should've did after the gr5
1 x 6" x 1/4" gr5
1 x 7" x 1/4" FBBC Square - only 21'