Monday 7/21/08 – Bench, Lockout, Bis, Neck&Grip

700pm

1. bench press (loose metal bencher) – 135×5, 185×5, 225×5

2. 4-board press – 225×5/2, 205×7, 185×9

3. bb curl – 3×12,10,8

4. hammer curl – 2×10

5. long cycle c&j w/16kg – 12/2:00

6. neck harness, hub lift, twist yo wrist – got 35 right hand and 25 left hand on the hub lift.

Done.  My max in the loose metal bencher is 275×1, I’m doing a 5rm this week, a 3rm next week and a 1rm in week 3, then repeating the same cycle in my competition fit metal bencher going into the meet.  squat/deadlift cycles will be similar – 3 weeks in metal briefs, then 3 weeks in ace suit…