ME Bench 9/27/03

[Pam]

Ok boys, this is the first day of my attempt to get back on track. I'm expecting no one to go easy on me, no matter how pathetic I sound. I do of course reserve the right to retract that statement. They, its a woman thing.

Warmup -

Jump rope 2x1x1 minute (oh my gosh am I out of shape! I thought I was going to die after this. My goal is to be able to jump for 5 minutes straight by the end of the year. This was tough.)

Stretching - upper body only

ME Bench

4 Board Press 1x10x45 1x8x65 1x3x85,100,115,125 1x2x130,135 1x1x140 (F)

JM Press 1x12x55,65 1x10x75

Skull crushers 1x12x30 2x10x40 (this one still has the potential to hurt my shoulder so I keep it lighter)

DB Cleans 2x12x15 1x6x25

Face Pulls (tri rope) 3x10x60

Behind the back wrist curls 3x25x45

Rotator Cuff (bottom half) 3x15x2

I wasnt going to go for a 1rm and stick with triples on the board presses but well, you know how I am. It was tough getting out from under the bar when I failed, I didnt have the safetys set right. As I'm laying there with 140 pounds on my chest on top of the boards Ryan says, and I quote "Quick lift it up and I'll slide the boards out." Ok if I could lift it up kid I wouldnt be in this position. It was cute. Oh, and I moved the bench back a bit to see if I could consistantly hit the bar where its supposed to hit on my chest. It didnt work at all, I kept hitting the J's, but the fun part was when I went to sit up. I hit my head square on the bar...hard...really hard. Will I ever learn???

Not much else to say, shoulder is ok, always more fatigued than my right but it doesnt hurt.

Time for me to hit the showers. You guys play nice while I'm gone.

[jack]

Pam,how were you doing the skull crushers,full rotation or just your upper arms. I'd bag these if you think they'
re going to hurt your shoulder and stick with the JM's,close grip,tri extensions,tate press and pushdowns for the tri work.

Pretty good job on the 4 boards for being off so long. Your tri's will be sore tomorrow.

You might want to consider wearing one of those bicycle helmets when you bench . I know how that feels and I'm sure you had some choice words that just happened to slip out.

[fish]

Pam,

Careful with jumping rope. I got a tape, Aerobox, with Kathy Smith and pro boxer, . Great tape for jump rope technique.

But my knees have never been the same.

Joy to you, having fun with your son.

Are you doing your shoulder circles every day ? Both planes, both directions ?

fish

[Pam]

Jack I'm doing them the way you showed me, just upper arms. I'm ok with them if I take them slow and dont go real heavy. I'll be careful. My tri's better be sore tomorrow!

Nope, no choice words when I hit my head, I think I was knocked out for a minute or two. Seriously I hit it really hard, it knocked me right back down on the bench and we started laughing so hard there wasnt any time to cuss.

Fish, I never thought of knee problems with the jumping. I dont ever plan on doing it too much but I'll make sure to pay attention to how they feel.

Shoulder circles, those got put on hold with everything else but I started them again today...those would be under the stretching part.

Ryan and I have a great time together, although sometimes I wonder how we come out of it in one piece. He's a great kid...I'm a lucky mom.