Thursday, May 21, 2009

20 May 2009 - Chest

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Neck Stretches
-All Directions

Flat Bench Press
-Bar X 20
-135 X 5
-225 X 22 (Arched over a foam roller/Failure on 23rd rep) PR

Incline Bench Press
-225 X 3
-250 X 3
-265 X 3

Flat Dumbbell Flies
-40's X 20
-40's X 20
-40's X 20

Plate-Loaded Chest Press Negatives (Weight per hand)
Set 1:
-180 X 12 sec.
-180 X 8 sec.
-180 X 5 sec.
Set 2:
-135 X 18 sec.
-135 X ~10 sec.
-135 X ~4 sec.
Set 3:
-135 X 21 sec.
-135 X ~8 sec.
-135 X ~3 sec.

Dumbbell Pull-Overs
-80 X 12

I really wanted to get in the gym tonight and test out on 225lbs. - NFL Combine style. I hit 225lbs for 21 reps a week or so ago, after my working sets. I thought I was going to go in there and murder it for something in the high-20's/low-30's. Not so much. I only got 22 clean reps with it. I really thought I'd get it for more; I guess my muscular endurance isn't quite there yet. I'll try it again in a few weeks. Aaron Curry was the first linebacker drafted into the NFL in 2009. He benched 225lbs for 25 reps at the Combine. Not too shabby. I think I can do better...


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