first thing I would like to say is my new training partner is a total flake .We have lifted twice together and both times I had to change to different days because he cant pull his head out to get to training on time ,And today he was a total no show .So last week Atleast he showed up to give me a hand off .He dosent have a clue on how to spot .I totaly dumped the weight last week on the pins because he wasent watching what I was doing it gos on and on .Last week 350 on bench was just a mess and I lost it on the racks .Today things are different . First I made some adjustments to my shirt ,Basicly I rolled my sleeves up to get more support to my bis (remember I told you guys my bis were hurting really bad )So this little fix gave my bis the support they needed to bench with zero bi pain .The other thing is my set up in the rack.I do everything my self so the hand off has been a real challange .Today I learned how to get set up tight with a great arch and be able to take weight all by myself in the rack .And last Im really starting to feel the grove of this shirt and its only lockout strength thats starting to hold me back .Now I have a long way to go with learning my shirt but as of now Im getting about 50 solid Ibs and that number just keeps going up each week as I do more shirt work .
Saturday 7-1-6 upper bench /shirt work
Pinky on rings raw
bar x15
95x15
115x8
135x8
Added 4 Brd Pinky on rings
185x5
225x5
245x3
275x3
315x1
Added shirt
225x5 no touch
245x5 no touch
275x3 no touch
pulled shirt up to try to get lighter weight to touch
315x1 was very hard almost did not lock it out .Said to my self better bring shirt down a bit boy ,and hit that crap again .
315x1 xsmoke show almost touched still had shirt up high on the collar but lower than the last set .Went up like a shot gun bam
335x1 very hard said to my self my shirt feels lose in the bis so here is were I rolled them up .I also thought if I want the 350 bad enough I better get a little more support so I pulled shirt down some more .
and Bam 350x1 x smoke it was strong .I even hit the stinkin post on the way up and still lockout strong .
And I finished up mu shirt work wirh some drop sets here
315x5
275x5
225x15
I was so tired and my tris have never felt like they did when I was done benching but I still had more work ahead of me yet .
Pushdowns
110x20
100x20
90x15
80x15 this just goes to show how tired my tris where right here
Lat raises 4 sets
Hammer curls 4 sets
Starbucks x1 Americano nailed it
Geting stronger .Thank you Lord nice workout
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