Xtra Bench Day

Plus shoulders and stuff

I was going to do this cool pre workout circuit from Jim Wendler, but after describing it to John he made me realize how anti powerlifting it would be so close to my competition. It was only 7 minutes long. but it probably woulda killed me 2 minutes in. So I will stick to walking.

1) Overhead Strict BB press
bar x 10
55 x 5
60 x 5
65 x 3
70 x 0
Push Press
70 x 3
75 x 3
80 x 1, 0

2) Bench press
65 x 13

3) Close grip Bench
70 x 4 x 8

4) seated DB Press
20's x 8,6,5,4

5) DB curls
15's x 15
20's x 3 x 8
15's x 12

6) DB Tri Extensions
25 x 4 x 10

7) Dips
4
yikes

c.