Friday, March 20, 2015

10 days out.. Last heavy bench day before 3/29 meet

Like I said in an earlier post, this new Metal Jack gear is taking longer to learn/break in than I originally thought. 10 weeks just isn't enough for meet prep and learning the gear. At this point, this is only my 3rd successful touch in the new shirt, and I've adjusted my opening weight down to something 99% reliable - 460lbs. My planned attempts will be 460-480-500. There is so much more for me to learn in the shirt and technique to refine.. theres a lot more weight to come for october, but its going to take a lot of trial and error and getting better in this shirt. Right now I'm keeping the collar really high so I don't get handcuffed in the shirt, but I may pull it down just a little bit as I move for the final 500lb attempt. We will see how things go on meet day.

Bar x 5
95 x 5
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
405 x 1 (Shirt, 1 bd)
455 x 1 (Shirt touch)

Flat Dumbbell Press:
80s x 4 sets of 10

Band Flyes : 100 Reps
Band Tricep Push downs: 100 Reps

Fred Mackinnon is not doing this upcoming meet, so he did some reverse band rep work with 405 to build his tricep lockout and condition his CNS for working with the heavier weights.

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