11 Dec Dan Dalenberg- RUM 8- Bench 9 weeks out

Training for RUM 8 on February 8th. I will be lifting on the wrapped/monolift day, hoping to post another 2000+ raw total.

Warm Up

Pecs and hips stretching

Trigger point therapy on forearms

Band Circuit- Face pulls, pec flyes, pressdowns, curls

Training

Bench- ~75% x 3 x 3

365, 385 and then 405 for 6. 6 reps at 405 was a rep PR. This was stupid. I didn’t plan on hitting reps but for some reason I decided mid set to do it. Not very smart on my part. But hey, I still hit a rep PR.

1.5 board press- Triples. My plan with these is to move up a half board a week, up to 3 boards and then go back down. No real logic to it besides that I want some variety and need to be doing plenty of board pressing throughout this range.

315, 365, 365

Close Grip Floor Press- 3 x 12 @ 225

Band Flye- 100 reps with monster mini bands

Really getting some good pressing volume. My chest is sore, in a good way. However, I strained my pec in July and have consistent issues with distal bicep tendinitis. Everything feels great right now but I know I will have to be very careful to not push too hard. I’ve benched 500+ in 3 meets, twice as a light 275 (once bench only and once full power). I’ve only hit it once as a 242 and that was in a bench only meet.

I really, really want a full meet 500 bench at 242. Actually- I need it to even have a chance at staying with Casey at RUM.

Taking Clients

I’m currently working with a few guys helping them with 10/20/Life training cycles. I’d like to take on another 8-10 people. Let me help get ready for your spring meet!

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