Training Aug 10 2009

August 10th 2009

Bench day

Feel OK legs sore left patella achy so that and the fact I need to work the top end of bench more is leading me to change to a cycle of floor presses with Chains as my main move for a bit. Let the knees rest for all the squatting and Dling I am doing Knees still feel GREAT!! All in all just some soreness in the left (good) knee from Saturday

1A) Floor Press w 60lbs chains
Bar x 20
95 x 10
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
335 x 1
355 x 1
365 x nope
320 x 1 x 3
275 x 11 with foam roller
OK not bad, this was abase line PR this will again be a good move for me havent done a floor pres in a year since I injured the shoulder and my PR was 375 straight weight I wanted to find what a base line was with the chains I prob could have gotten 360 but not the 365. Its all triceps which I need you don’t get the tightness in the bottom or leg drive. I will work from here. The drop set with the chains and foam roller smoked the triceps.



1B) BB bent over rows
135 x10
225 x 5
315 x 3
335 x 2 x 6sets
225 x 10 x 3


DB Press
90, 70 then 50
Band pull aparts 3 sets
Band curls high rep 3 sets

Good day

Andy's training from earlier in the day