Group 1 – Me, Ant, Frank Rock
Group 2 – Tom, Jody, Donna
Group 3 – Matt, Scott White-Audi, Old Suspect
Warmup: Foot MFR, Toe Pulls, Pressups, Leg Rolling, Frog Squats, Indian Clubs – Natural, 2 1# Clubs, Prep+2
DB Incline Bench Press
80 2×10, 2×5
–Probably 1st time doing incline DBs in maybe 10 years. Not a flattering move for me.
3-Board Press (thumb off smooth, sinking it low)
5s up to 185+minis doubled (+90 @ top)
2×225+minis
pinned @ 245+minis
–Still feeling very strong with that narrow grip; going to keep using it for ME lifts.
–If we had gone here first, I would have liked to have tried something much bigger than what I have been doing. DBs first took a LOT of out of this.
Bench Press (Bamboo Bar)
10x Bar+14kg on mins
2×5 Bar +14kg on minis + 24kg on average
–This was hard & heavy.
Rope Pushdown / Pull-ups (Rings)
65×8, 75 3×8
BW 2×8, 1×4
Conditioning (Ropes)
10′ 40/20 (overhand double waves)
rest
2′ 20/10 (alternating waves)
rest
2′ 20/10 (alternating waves)
I’ll miss ME next week as I will be in Atlanta presenting for Mike Martino’s conference, but I think I’ve got to figure out how to get out of the 3rd bench press. It’s too much pushing even though we are always staying packed especially with the Bamboo Bar. Then I’m gassed for the pulling.
It’s tough with 3 groups and such a heterogenous group.
