Max Effort Bench – 12/17/08

Wednesday 12/17/08
ME Bench

1. bench press (52 Metal shirt): 4-board 1×135, 3-board 1×185, 2-board 1×225, 1-board 1×275, no boards miss 295 –> didn’t touch, gassed out. I’m not strong enough for this shirt yet. Last year I made an easy 300 in it, shows how much my bench has gone down the shitter this past year.
2. bb extension: 10xbar, 8×65, 3x5x95, 15×55
3. grappler row: 5×15
4. long cycle: 24kg x 1:00-6, 2:00-6; 16kg x 1:00-6, 2:00-6, 3:00-6, 4:00-6, 5:00-10
5a. shrugs: 3×12
5b. pushdown: 3×8
6. rolling thunder: 90, 115 (both hands)

That’s all for tonight. Conditioning needs to get better. I’d like to thank my kettlebell coach Marty Farrell and my nutritionist Chris Duffy, you guys rock!

Nutritional words of wisdom by Chris Duffy:

“I know you think I’m full of shit…. but who do you trust, a cow or a scientist that works for Twinlab??  I’m with the cow.  Moo!!”