Speed Bench
Thursday - 12-29-11
Mobility warm up
Speed Bench - monster minis
Bar x 20
135 x 8 - 3 sets
155 x 3 - 3 sets close
155 x 3 - 3 sets med
155 x 3 - 3 sets wide
Floor Press - Slingshot
225 x 10
315 x 6
365 x 3 - 3 sets
Overhead tri ext - ez curl
3 sets of 13
** Super set w/
Rear delts
3 sets of 8
CS Row
3 sets of 13
**Super set w/
DB Clean
3 sets of 13
Did the speed work a day early because of weekend of obligations, felt good my set up keeps getting better on my speed work now i need to transition that to my work in the shirt! Really feeling the creatine kicking in, looking swole and feeling good!
4 weeks left till the LA Fit Expo where i will be going against some of the best benchers in the country at 242!!! it's going to be fun, i know my PR will go down easily but that don't mean much come Jan 29th (or maybe that will be all i have to hang on to! haha) Either way it will be a fun meet to compete at, it is always a good atmosphere in the LA Convention Center!
~Costa~
Get Fast!
|