10/14/08

foam/mobility/front plates

Front squats - 95 x 3, 105 x 3, 115 x 3 (pr), 140 x 1 (pr)

bench - 150, 3 x 5

chest supp. rows w/depression/held retraction - 75, 3 x 10

prone trap raises - 2.5, 2 x 15....static for 40 sec.
ss w/
hammer curls - 20, 2 x 15

dips - 2 x 16
ss w/
dead bug - 2 x 15

side planks - 1 x 30 sec.


got vids of the front squat pr's.....on the 140 x 1, i had a good amount left in me...that's exciting...

http://s219.photobucket.com/albums/c...t=MOV00157.flv

http://s219.photobucket.com/albums/c...t=MOV00158.flv

i think 3 boards are definitely helping the middle of the bench, was very smooth today, same speed all the way up. my other band should be here in a few days, so hopefully i can figure out a setup for next week.

good news is dead bugs are getting easier. i've also been supplementing with static holds...just while standing up, sucking my gut in and keeping it there, which strengthens the tranverse abdominus.

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