Wednesday 7/2/08 – benchin’

700pm

1. bench press – 95×5, 115×5; 145×3, 165×3, 195×3

2. 3-board press – 195×3, 215×3, 235×3

3. seated row – 4×10

4. poliquin triceps – 3 sets

5. curls – 3 sets

6. neck harness x 3 sets, twist yo’ wrist x 2 sets

Staying the course.  This light work has been great for my technique, going 5/3/1 for the next week then taking a week off while we’re in PSU, Philly, AC, NYC and Charleston, then after I get back it’s a 6 week cycle til the WNPF GA State meet – back in the gear…  Andre decided last minute to do the WNPF USA’s in ATL, it’s the weekend I’m in PA so hopefully Derrick and Malcom will drag their lazy asses down to handle him.  He’s doing it raw as a 198′er (he’s weighing about 195 right now).  I’ll know better Friday, but it’s looking like his openers are going to be around 455 squat, 305 bench, and 500 deadlift.  Not bad for his first meet?