bench 225/5 245/5 265/5
pin press 225/3 275/1 315/1
chins bw/8/3 sets
rev pull down 8/3 sets
super set curls and over head ext 8/3 sets
pin press was at chest level when arched robo inspired me to do these I stopped at 315 even though I had 345 on the bar this is to be a recovery week. I'm not even training with robo and I still want to compete.
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Thanks for mentioning the Pin Press thing...It's my way of keeping my raw strength in check...say if i could do 420 right at chest height...my RAW should still be very good...on days when i don't have helpers I spose these exercises could be just called 'built in spotters day'
lately i stop at 390 --395--I've hit the 405 a coupla times and when the bar is really more like 3 inches off my chest I've hit a 430...but this is usually when a few weeks out from a meet with gradual increases UP from the 390 type singles..Merry Holiday !
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