Shirt work and Vacations

Shirt work and Vacations

Well I have been back in my bench shirt for three weeks now.  The First week was making sure I did not rip anything off.  Second week was trying to get a little more weight in my hands, and the third was to actually push it a bit to see how my body had responded to tuning back up.

Bench on 8/7 with straight bar and a doubled up light band:  Worked up to 225 off a 2 board for an ugly single.  I put the shirt on from here on and did 2 board work with 275 X 2, 315 X 2, 365 X 1, 405 X 1, 425 X 1.  Things felt pretty good for the first time with 500+ in my hands. The bands with no weight on the bar felt like it was around 185-225 lbs.  It moved well off the board and had a struggle a bit for the lockout, but it came eventually.  

Incline Bench with the Badbell Rhino Flex bar:  1 plate X 10, 1.5 Plates X 8, 2 Plates X 4 sets of 6-8.  The Rhino Flex bar is a pretty cool bar.  We just got it so I have been testing it out a bit and I like it.  It definitely has some good whip to it and it made my chest and triceps work harder for sure.

Spoon press with fatbells: 4 sets of 10-12 with moderate weight.

Band pull aparts: 4 sets of 15 with monster mini.

Rope pushdowns: 3 sets of 15 superset with external rotator cuff work.

My wife's birthday is Aug 15th so we took some vacation at Holden beach in North Carolina as a part of her celebration.  We had a great time hanging out relaxing.  We went into Wilmington and shopped at some great local shops and found some new places to eat and tried a few new beers at some local bars. We had a great time and now it is back to the normal work and training.  

Since I had been in a shirt for three weeks (and sore as shit from hitting golf balls at the driving range on vacation) I took a deload workout on the bench.

Triceps extension with light band: 6 sets of 12-15

Incline Chest Press on hammer machine: 3 sets of 10

Chest Fly on cable machine: 3 sets of 12 

EZ bar triceps ext (reverse grip): 4 sets of 15


Getting back in the groove.





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