Getting ready for a bench attempt at the 2008 NAPF North American Regionals in Oranjestad, Aruba (June). Despite failing with 165 in my training cycle before that meet, I was thankfully able to bench 170.8 for a new North American Open Bench Press (3-lift meet) Record in the 105 lb. class!
I started a new training cycle for my (stubborn) bench press today and went light with higher reps and more sets than usual, all raw.
Bench Press
45x10
45x5
45x5
65x3
85x1
85x1
105x1
Heavy single of the day....
125x1
Drop sets...
115x4x3
Board Presses
135x4x3
Decline Presses
135x4x3
Dips
0x10x2
I haven't done these in a very long time...I love this exercise, but ever since some whiplash I sustained in a bad car crash back in June '07, dips have caused my neck to spasm up, so I took a break from them until now -- and made sure to do them unweighted.
Weighted Ab Crunches
10x20x3
Low Ab Crunches
0x15x3
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