M15 W4 Press Day

Fall 2009 Training
Mesocycle 15 - Week 4
Press Day

Beginning Thoughts:

This is yesterday's workout.

Workout:

Crazy Plate Bench Press:
185 lbs x 3 reps x 2 sets
205 lbs x 2 reps
210 lbs x 1 rep
215 lbs x 1 rep
185 lbs x 5 reps
My friend Paul managed to hit 300 on this. We had the 25 lbs plate suspended from the Blue bands.

Dumbbell Rows:
120 lbs x 4 reps x 2 sets
120 lbs x 6 reps x 2 sets

High Cable Rows:
160 lbs x 10 reps x 3 sets

Banded Shrugs:
Blue x 15 reps x 3 sets

Cable Wood Chops:
32.5 lbs x 12 reps
37.5 lbs x 12 reps
42.5 lbs x 12 reps

Videos:

Crazy Plate Bench Press:


My boy Paul hitting 300x1:

Overall Impression:

Gonna take today off and then hit Squats on Sunday and Pistols and Monday.. Exams start from next week so I need to put my nose to the grindstone now.