[theara]

Wednesday November 1, 2006

push day
---------
rack bench: done in a squat cage; these are a lot harder than i thought

3-4" off chest:
-135x8
-185x2x5
5" off chest:
-205x4
-205x3
8-9" off chest:
-225x2x4; hard as hell.

flat bench: med grip
135x10- felt weird since i did these after rack work. felt like i had rubber bands attached to my arms

paused bench:
155x4, couldn't lock out on fifth rep

db extreme chest stretch: 60 lb for 1 minute: ouch

db shoulder press: full ROM
40x9

upright row:
70x10

ab machine:
115x15

tricep pulldown w/ rope:
80x20

pull ups: wide
bwx5, bwx6

-wanted to come in and do regular bench, maybe sets of 185-195 but need to change things up with it to get out of this plateau. those rack bench are no joke, i'm thinking of switching between rack bench, paused bench, and maybe sets of 3 to get me out of this plateau.