Training 07/11/12

07/11/12 Equipped bench (!) and assistance

First time in a shirt in just a little under a year. Very happy with how things went tonight.

Raw bench 

100kg x6

120kg x3

150kg x2

Equipped bench

3 board 170kg x3

3 board 200kg x3

3 board 220kg x3

2 board 250kg x3

Press ups neutral grip feet on bench 20kg plate on back x10

superset

1 arm band triceps pushdowns (supermini) x20

This circuit was completed 3 times

Rear delt dumbbell raise x15

superset

Lateral dumbbell raise x15

superset

Zottman curls x12

This circuit was completed 4 times

Fairly happy with tonight. Technique was off and some reps were sloppy on the bench but otherwise things were good. 250 in my hands for a triple is definitely a good starting point for me. It will just take a little while for the CNS to really get firing again, but I should see some improvements when it does :)

Thanks for reading