Training day 01-22-2014 and 01-23-2014

01-22-2014

Decline DB Bench
45 x 12
65 x 10
110 x 3 x 12

Stretched and squeezed my pecs as hard as I could with each rep. Controlled the descent and doing them this way meant I had to sacrifice some pounds to get the most out of the movement.

Incline Bench
135 x 5
225 x 5
255 x 5 x 5

Stopped each rep 1 inch above chest and didn’t fully lockout. This was to keep tension on my chest as much as possible.

Incline Hammer Bench
270 x 10
270 x 8 drop to 180 x 10

Full stretch and a hold for a couple seconds and full contraction.

Incline pushup
15 and 12

Set up two step benches and placed my hands on them, stretched hard in the hole.

Reverse Grip Pushdowns
110 x 3 x 10

Seated Calf Raises
180 x 3 x 10

01-23-2014

Rack Pull from below knee height
225 x 8
315 x 5
405 x 5
495 x 5
585 x 3 x 3
495 x 8
405 x 8

Snatch Grip Rack Pull from same height
405 x 2 x 8

Bent over row on the Deadlift Machine
140 x 3 x 10

We have a DL-type machine at Titans which I used for this. Extremely effective for this row.

Lat Pulldown
150 x 3 x 12

Partial Pulldowns
210 x 3 x 10

Pulled down to the top of my head.

Strive Machine Row
190 x 5 x 10

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