Max Effort Bench – 1/14/09

Wednesday 1/14/09 ME Bench 1. bench w/shirt: 3-board 3×135, 2-board 2×185, 1-board 2×225, no boards 1×275 (was about an inch or two from touching but pressed it easy) 2. long cycle: 24kg x 1:00-5 2:00-5 3:00-5 4:00-5 (PR); 16kg x 1:00-8 2:00-8 3:00-8 4:00-8 5:00-8 6:00-8 3a. 1-arm row: 3×6-10 3b. pushdown: 3×10 Done. Long cycle whooped my ass today but I got the reps per minute and total time I had planned. 20 reps in 5:00 was my old competition PR and I hit 20 in 4:00 today. Next phase I’ll be working shorter timed sets with a higher RPM then will follow with a phase to increase to 8:00 or so… One rep at a time…