(Supposed to be Multidirectional Agility Day, but Alarm didn’t go off this morning)
I went to Big Iron Gym this evening. Did some arm accessory work and maxed on Bench Press. I am competing at the end of September in powerlifting so I figured I should focus a bit on the big three. Here is what I did.
Bench Press – 135 x 10 reps x 1 set, 185 x 10 reps x 1 set, 205 x 8 reps x 1 set, 225 x 5 reps x 1 set, 245 x 3 reps x 1 set, 275 x 3 reps x 1 set, 315 x 1 rep x 1 set (this is my current PR), with a little advice from pro powerlifter/world record setter Shawn Frankl 315 x 2 reps x 1 set with 2 boards.
One Arm Preacher Curl – 35 x 8 reps x 1 set, 30 x 8 reps x 1 set, 25 x 8 reps x 1 set, 20 x 8 reps x 1 set, 15 x 8 reps x 1 set. Only 30 seconds rest in between each set.
Tricep Rope Pushdown – 40 x 10 reps x 1 set (slow), 60 x 10 reps x 3 sets, 80 x 10 reps x 3 sets
Spent some time talking with guys about diet. I will post about that in a diet category sometime.
Heavy Hammer Gym 