Once again my bench press buddy and I slapped three big plates on each side after we 1RM’d 235 pounds. Last week when we first did the heavy negative we were unsure of how it would go so we both sort of erred on the side of caution. This week knowing that we could control the weight we not only did a more slow and controlled descent, we also did it a second time. Afterwards I could instantly feel that my chest muscles and surrounding support structures were taxed in a way they were not accustomed to. It will be a painful few days coming up for my upper body.
On Saturday I ran my first chip timed 5K in at least two years and probably closer to three. I was a little disappointed by my time of 29:58. I knew I was not running real fast but I thought I might be able to at least dip into the 28’s oh well, I’m old.
5 minutes cardio/stretching
Smith bench – 105lbs x 10, 155lbs x 8, 195lbs x 1, 215lbs x 1, 235lbs x 1, 285 pound negative x 1, 285 pound negative x 1, 195lbs x 7, 195lbs x 5, 155lbs x 12, 155lbs x 10
And now with the plugs!
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