Wednesday, April 4, 2012

Max effort bench April 1 2012

My carb backloading is tightening up and body weight is down to 239 but my strength is still up. I will be doing a prep phase starting Tuesday though my deload week. This is going to suck but will fine tune things and jump start more progress.

Max effort upper
Floor press w/ fat gripz
273x3, 310x2, 340x1, 360x1 (close to a floor press all time record)

4 board
310x3, 360x3, 390x3, 409x1

A1 grenade rear band flys x15,15,20,20

A2 reverse average band rows  4x12

B1 pushdowns on dip machine 3x15

B2 curls on cable machine 3x12

B3 front raise with 45 pounds plate 3x12

video

Monday

Knee is feeling decent. Still minimal swelling is at bay and I feel like quad strength is getting a little better.

Giant camber bar goodmornings.
185x3, 225x3, 275x1, 315x1, 365x1

Felt good to go heavier even though this is only 60% of an all time record but I know I am keeping some strength.

A1 Pulldown abs 200 3x12

A2 curls 25 3x12

A3 band hip work x20, 15, 20, 15 (2 different seat heights)

B1 tkes 3x8
B2 skipped neck harness

Time for day two of low carbs.

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