7 weeks out, Day 1, bench press

I ended up taking three days off for the first time in over a month.  It was a good time for a reload since the intensity starts to go up from here on in.  On Sunday, Vivian and I played in a nine and dine fundraising tournament at Crosswinds Golf Club for Burlington Flood Relief.  It wasn't really exercise but at least I was out and moving around.  Despite using a golf cart, my back was still a little stiff this morning when I got to the gym for my bench press workout. One highlight of the tournament was seeing 3-time Canadian Women's Long Drive Champion, Fareen "Far" Samji hit tee shots on the second hole.  The weather was cold and the wind was blowing right into our face.  Despite not being very large at all, Far's smooth swing launched low, drawing bullets 280+ yards into the fairway.  It was truly amazing seeing such a smooth swing with effortless power.

She out drove me by at least 60 yards, maybe 80, whatever it was, you coulda built a Wal-Mart in the space between my ball and hers.

As for my bench press session, I increased the weight a bit, reduced the volume a little and moved the bar with good speed until the last set when the last rep started to grind.  I also increased the weight on the weighted dips.  Those are feeling really good and I really think the extra tricep and shoulder work is helping my lockout.

Bench Press:  all reps paused, 135x5, 135x5, 185x5, 225x5, 265x3, add wrist wraps, 295x3x6 sets

Dips:  bwt x 10, 35x8, 70x7, 70x5, 70x5

Lateral raises:  35x6x3 sets

Rear delt raises:  40x10x3 sets

Hammer curls:  55x6x2 sets

Rope pushdowns:  50x15, 50x12

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