November 17, 2014
Noon
Felt good today. I was going to do 10 bench singles but time was a crunching. Another note; those higher rep and controlled upright rows blow my traps and delts up bigtime!!
Warm-up
Clubbells
1) Bench Press
45 x 3 x 10r
135 x 3
185 x 3
225 x 1
275 x 1
305 x 1
315 x 5 x 1r - 3ct pause on the last rep
2a) DB Row 100e x 10, 10, 20
2b) EZ Upright Row 65 x 15, 15, 20
3) Tate Press 40e x 2 x 20r - fight for the last 3 reps.
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