M1m4d1 - bench...ACTUAL BENCHING
WU (15 min timer)
Band walks: x3 min
Nonstop circuit:
Lat exercise: 3x25 - voglepohl w/ 25lb on spud pulley
Tri exercise: 4x25 - band triangle pushdown w/ micro
Pressing exercise: 3x25 - db flat press w/ 30lb
Timer ends
Band PAs during rest from bench WUs: Mini x20x5
1. (Main) Comp bp (some thumb from edge, some slightly wider with pinky on ring - top set was pinky on ring)
45/95/135/185/225x5
255x3
275x2x4
275x7@9
If I had spotter arms I wouldve gone for another but I didnt wanna have to wrestle 275lbs off me my first time comp benching in the geerage. Estimates to a 348 1rm, so I didnt lose really anything by not comp benching for...6 months? At least I was able to preserve that.
2. (MSM) Standing Arnold press 3x10
40x10x3
Ss/
3. Seal rows: 3x10 (ring on ring)
135x10 (wu)
165x10
185x10x2
4. Side raise 2x15
20/15x15x2
Tri set/
5. Rd raise 2x15
22.5x15x2
Tri set/
6. Hammer curl: 2x12
22.5x12
20x12
Picture of the seal row setup - turns out ya dont need two boxes.
View attachment 197053
It was plenty stable enough.