10/13 ME bench

[musc2002pa]

2-Board Press
275/1, 315/1. 365/1, 385/1, 400/miss, 400/1

Rolling DB Extensions
60/8, 70/8, 70/8, 80/8, 80/4

Wide Grip Lat Pulldowns
100/10, 120/8 x 4, 150/8

V-Bar Triceps Pushdowns
100/10 x 4 sets

Notes: My old 2-board PR was 350. For some reason, 2-board w/straight weight is always a bad ME day for me. I had trouble getting/staying tight today. I missed grooved the 385 a little bit, but still got it. For the 400, I moved to a middle on ring grip. The first time I missed grooved it. The second time around I held the weight static at the top a lot longer before I started the press. I made sure I was settled in the groove. It actually was easier than the 385. I decided not to do shirt work since I was having trouble with the tightness. I’m still happy with a 50 lb PR. I also had a PR on DB extensions. I have been pushing up my tricep volume a lot, and it is paying off.

chad
carolinapower.net

[deciever]

very nice.. the only thing i could see that could be a problem is the bar tends to drift back right after you start pressing... could be troublesome.

On the rolling dumbell extensions.. what makes them so good?

[musc2002pa]

The bar drifting back is because my rotator cuff problem. Thats what I have been working hard to fix. My rotator cuff has improved alot. It gets worse and worse as I go heavy. The good thing is that I am still able to lock the weight out, but I agree, its not the optimal straight up and down line. But thats 50lbs on my 2 board press in 2 months, so I know I am headed in the right direction.

Rolling DB extensions is how Westside does them. The rolling part stresses the tricep right at the elbow. This works the tricep much better than a standard extension.

chad
carolinapower.net

[Cubanito17]

way to go on the lifts man.

Hey these WMV files I can never watch them is there any way I can change them to MPG or get some type of player that plays WMV.

I know JACKSHIT about comps.

[k1401]

Looking good Chad! Your numbers keep climbing!
Thanks for the rolling db vids, wasn't quite sure how to do them

[musc2002pa]

Cuba,

Do you have Windows? If so, what version? The windows media player should play these. I would update to the newest Windows media play v.9.0 beta. You can get it here.

There is also a Zoom player you can download that should play these too. YOu may want to ask Irish about that one.

chad
carolinapower.net

[Cubanito17]

Thanks chad I have windows 98, BUT it's the SLOWEST MOFO on earth. Let's put it this way I was DL'n a song last night and it took a 4,225kb(or whatever MPG songs are) song 2 hours and 15 min to DL NO BULLSHIT.

It takes me forever to connect my comp is a 56k but I connect on AOL @ 21000 all the time b/c I live in the country and they do not offer DSL, or any of that shit. HELL I have directtv and I can't even recieve that connection online b/c it'll be SLOWER than AOL.

I'll try and DL that overnight see if it works.

[Cubanito17]

FOR EXAMPLE (i'm pissed right now) the website said it'll take 53 minutes I got all excited my DL says it'll take as of now 5 hours and 46 min.

[musc2002pa]

That really sucks...thats a terrible connection. I am suprised you can even stay logged on. The videos are suited more so for someone with broadband access. I dont think my videos are worth waiting 5 hours to see, lol.

chad
carolinapower.net

[Cubanito17]

hey man well bout the staying signed on thing. I get booted FREQUENTLY that's why sometime when I try to get online and I can't I just say FUCK IT and that's why I don't post on here for like 2 days and then I come back when this thing isn't PMS'n(no offense to the women)