Super DMZ Rx 3.0 Bench Contest

[ayezer]

an article I found
http://www.criticalbench.com/increas...eaner_body.htm

[ayezer]

db bench tonight short time 5 sets 15 -16 reps 30-40-50 60 75 lb db's last set 16 reps

preacher machine curls 4 sets then time to pick up son.

[ayezer]

still have 40-44 bench in shirt record 165


http://upapower.com/index.php?p=records

[ayezer]

new.jpg 177 am

[ayezer]

db bench w/u to 75 lb db x 20 then <60 sec rest another 10 reps bw 177 am 181 pm
pullups 3 sets 8-12 reps pulldowns 3 sets 12-15 reps seated cables 3 sets 8-12 reps

41514.jpg

[ayezer]

don't give up

box squats 1st set pad to high s
then took pad off and def below parallel or at it
legs feel it now need to ice my knee or side of knee

box squats 135 x 3 3 sets 1 real low 155 x3 185 x3 focus on speed
then glute ham raises again short of time but feel good can tell legs will be sore, but legs getting better. also did 3 sets glute ham raises yesterday hams feel sore too.

Bench yesterday w/u 250 x 3 5 sets last reps paused and last set last 2 reps paused
and not to failure had a few more reps each set.

[ayezer]

don't give up side pose 15.jpg

db bench 45 x 15 65 x 15 75 x 20 and 75 x 15

cg bench in smith 225 3 sets <60 se rest lsat set burned out
then 3 sets tri pushdowns 3 sets 15 no rest and up 10 lbs each set
and same for tri ext overhead w/rope