joemercy2010
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My names Joe. 26, and I'm currently in training, prepping for my first meet in September. I'll be logging my progress here as I shoot for a 425 opener. Today is heavy bench day with a set of pause reps, and slingshot burn outs..... Will look like this
Bench: working weight 395
395 x 4 x 4
Drop down to 335, pause reps AMRAP
Drop down to 315, throw on the slangshot, AMRAP
Incline dumbbell press:
115 x 8
120 x 8
125 x 8
125 X AMRAP
Pec Flys
3 sets, 10-12 reps
Tricep Pushdowns
3 sets, 10-12 reps
4th set, burn out
Over head extension
4 sets, 10-12 reps
Weighted Dips
3 sets, 10-12 reps
4th set, no weight, AMRAP
Bench: working weight 395
395 x 4 x 4
Drop down to 335, pause reps AMRAP
Drop down to 315, throw on the slangshot, AMRAP
Incline dumbbell press:
115 x 8
120 x 8
125 x 8
125 X AMRAP
Pec Flys
3 sets, 10-12 reps
Tricep Pushdowns
3 sets, 10-12 reps
4th set, burn out
Over head extension
4 sets, 10-12 reps
Weighted Dips
3 sets, 10-12 reps
4th set, no weight, AMRAP