10/27/08

speed bench - 90, 8 x 3 (45%)

4 board 5RM - 160 x 5, 170 x 5, 175 x 5, 180 x 5, 185 x 5, 190 x 5

superset 1:
A1: chest supp. rows w/depr. hold retraction - 80, 3 x 10
A2: facepulls - 30, 3 x 15 (i need to buy pulleys that don't suck)

superset 2:

B1: loaded planks - 10, 2 x 50 seconds
B2: dead bug static holds - 2 x 20 sec each leg.

stretch/foam



i've always been jealous of talo benching with his hat on...and i've never done it. so i did it. today got vids of the 180, 185, 190...i was pretty happy with it...i didn't think i'd get 15 more pounds than my 3 board. and i got a vid of the loaded plank...that was f'ing tough today.

plank:

http://s219.photobucket.com/albums/c...t=MOV00167.flv

180:

http://s219.photobucket.com/albums/c...t=MOV00164.flv

185:

http://s219.photobucket.com/albums/c...t=MOV00165.flv

190:

http://s219.photobucket.com/albums/c...t=MOV00166.flv

__________________