ME Upper – 5.11.12

Group 1 – Me, Matt, Tired John
Group 2 – Tom, Ant, Chris Fan, Frank Rock

Warmup: Foot MFR, Toe Pulls, Frog Squats, Swings, Indian Clubs – Natural, 1 2# Club, Prep+1-2

1-Board Press (TPB, Thumb+ off smooth, T&G)
Triples up to 245
Singles up to 325
245×8
–I like the push I got here.
–Matt got 2 monster 90% lifts at 265 and 270 on 3 hours sleep and no caffeine.
–John has been pining for 270 for a long time, and he clobbered 270 off the 1-Board and then grinded out 275.  Very proud of him as he trusted us over the last 6 weeks, and in another 3 weeks I expect him to nail the 270 off the chest very easily.  Huge day for both Matt and John.

Decline Bench Press (Football Bar)
10x 135+40 bands (2nd grip)
10x, 8x 135+40 bands (1st grip)

Open Half Kneeling 1-arm BU KB Press / Landmine
20kg 2×3/3

Bar 2×10/10

Tall Kneeling 1-arm KB Press
20kg  1/1
32kg 1/1

Tall Kneeling Double KB Press
32kg x5
–Previous PR was 3 reps.  4 reps were solid.  I’ll say 5th was shady. 

Ropes (Pronated Grip, Double Waves)
5x 20/60
–A lot different than 10 and 15s 

  • May 11, 2012

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