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  1. 6/15/10 GPP

    Jump Rope 3x75Scap Push Ups 3x20Rev Hyper 3x15 135lbsShoulder Horn 3x10 8lbsSeated Row 3x10 90,110,110lbsPull Down Abs 2x10 40lbsTreadmill Sprints 10mph* 10sec on/20sec off - 10 sprints
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  2. Week 9 of 13: Bench

    Bench is starting to feel a lot better. Really has picked up over the two weeks prior.Just needed to adjust my technique and practice form more. Lost the belt and it has helped me to arch a bit better.Starting to push a tad to my face as well which is helping.Practiced a lot of competition style benching with exaggerated pauses at the end of the session. Obsessed alot during the session about whether or not my lawnmower had enough gas to do the lawn afterwards...Paused Bench - Ring on Ring340 x3 ...
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  3. Friday and Monday

    Friday - LOWER BODYDeficit Deadlift - no belt425 x8 @7.5Manta Squat335 x8 @8 Monday - UPPER BODYEquipped Bench Press + 100 Chains445 x3 @78490 x4 @10465 x3 @9Really Close Grip Bench Press365 x2 @7.5410 x3 @9...DANA SAID 8.5395 x3 @9Close Grip 3 Board Press455 x3 @9405 x3 @7.5455 x3 @10...out of gasTBar Rows140 x3x12Flyes/Pushdowns20s x3x20 / 30 x3x30Rotators x2x15It was really hot here with a heat index of 100 degrees and no A/C.* You develop a certain toughness at the BWLC that takes years ...
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