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Old 11-06-2009, 10:40 PM
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Commander Commander is offline
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Join Date: Sep 2007
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I have 1 or 2 more deadlift days before I take a look and see if my traps grew and I'd like to test my deadlift to see if I gained any strength.

I'm considering a powerlifting meet on Dec. 6th, but I will likely not do it due to expenses. But I am going to switch up my split, bring squatting back (I haven't squatted in 5 weeks) and try some new things on bench (more explosive) to help get me ready in case I do go the meet.

Day 2 - Chest, Tricep

Smith Machine Bench Throws
warmup barx50
50x3
70x3
90x3
110x3
130x3
150x1 - lost explosiveness

I actually project the bar up, which is why I use my smith machine for more safety.

Incline Bench
progressive singles
160x3
175x3
190x3
205x3
215x3
180x9

DB Elbows Out Extensions
32x6
34.5x6
37x6
39.5x6
42x6
44.5x6 http://www.youtube.com/watch?v=fj99ZOtCsnI

I admit, that is a pretty boring video, checking form mostly.

Ab Wheel Rollouts
BWx10, 2 sets regular,
BWx14, stopping on the floor after 2 reps to work on being explosive from a dead stop
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