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blooey · 03-28-2009, 06:40 PM

Heavy Upper
Bench Press: 5@135lbs, 5@185lbs, 5@205lbs, 5@215lbs, 5@225lbs
Flat Dumbbell Bench Press: 8, 8, 6 @ 95 lbs
Cable Row: 4x12 @ 160 lbs
Face Pull: 2x15 @ 70 lbs
Rear Delt Fly: 2x10 @ 80 lbs

A friend of mine also just told me about a USAPL meet in Boston in June, and I'm considering competing. If I do go, I just hope I don't get squashed by the competition.

Also, because apparently USAPL rules are very strict about pausing during the bench, all reps of the bench sets were done with longish pauses (0.5 to 1 second). I was surprised at how much harder a paused bench is than one where I can take advantage of the stretch reflex, but I still managed to get my target weight.

03-28-2009, 06:40 PM	#2 (permalink)
blooey Senior Member Join Date: Dec 2008 Location: Boston, MA Posts: 148	Heavy Upper Bench Press: 5@135lbs, 5@185lbs, 5@205lbs, 5@215lbs, 5@225lbs Flat Dumbbell Bench Press: 8, 8, 6 @ 95 lbs Cable Row: 4x12 @ 160 lbs Face Pull: 2x15 @ 70 lbs Rear Delt Fly: 2x10 @ 80 lbs A friend of mine also just told me about a USAPL meet in Boston in June, and I'm considering competing. If I do go, I just hope I don't get squashed by the competition. Also, because apparently USAPL rules are very strict about pausing during the bench, all reps of the bench sets were done with longish pauses (0.5 to 1 second). I was surprised at how much harder a paused bench is than one where I can take advantage of the stretch reflex, but I still managed to get my target weight.