ME bench,11-02-03

[jack]

4 board press(3 rep max,med.grip)--1x12x45,1x8x95,1x5x135,185; 1x3x225,250,270,285;1x1x300(F-2),a little disappointing but my mind was all over the place and I didn't have the focus I really needed(nor the muscle ;

Pas Press--1x15x45,1x12x65,85,105; 1x10x125; 1x8x145,all with purple band;

Tri pushdowns(V-handle) 1x15x70,80,90; 1x14x100(almost got the 15th one ;

Bent BB row--1x15x95,115,135; 1x12x145; 1x10x155,165;

Upright BB row(partial,didn't raise elbows above shoulders)--1x10x65,75,85 (hadn't done these in a looong time but modified the ROM so it wouldn't put any stress on my shoulders. Just wanted to experiment with them for upper back work and a change);

DB side raise--3x15x25.

I went with a higher rep/lower weight routine because I didn't want to do anything that I would have to bend over and pick any heavy DB's for an exercise or to lug them to the bench. I'm going to nail that 4 board press next time .

[Pam]

Pas press...what is that? Why didnt you have the focus you thought you needed? Or is that just an excuse for not hitting it?

"1x14x100(almost got the 15th one" Almost only counts in horseshoes.

"Upright BB row(partial,didn't raise elbows above shoulders)--1x10x65,75,85 (hadn't done these in a looong time but modified the ROM so it wouldn't put any stress on my shoulders. Just wanted to experiment with them for upper back work and a change);" Were you trying to take the shoulders out completely? I dont think you can do that. How far up did you go with the bar? I believe the main primary mover in this exercise is the delts. I'm not sure they would be your best choice for an upper back exercise. Now if it were change you were just after...go for it.

I'm back...dont try to get anything past me anymore. Yes if you couldnt tell "IT" is leaving tomorrow and will be gone for at least one night. The difference in me in incredible. ;D Not going to let him win...he almost did this weekend...but it aint going to happen. So tomorrow the workouts start...no matter what...I am learning a new word...NO.

Nice job Jack.

[jack]

Nice to have you back and in your form .

Pas press,this is a new one so I get to name it . It's a challenge but rewarding. It's a modified JM press with bands. Start at the bottom of the movement(JM) with the bar resting on the pins,2,4,6" abouve the clavicle(this one was done at 2"). Set the bands so that there is only the slightest tension at the bottom and press up,bring the bar back down to the pins,pause and keep on pressing and pausing with each rep.

I was feeling burned out on face pulls and seated cleans so I threw this one in for a change. I stopped when my elbows reached shoulder height,bar about 4-6" under chin and concentrated on pulling more with my traps. These will probably go the way of hula hoops but I just wanted to try them again.

You read me like a book. I can't get anything over on you. Focus was a part of it but you and I both know I just missed it . Thanks for keeping me in line.

I can tell the difference and it's amazing. You will win,trust me.