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  #21  
Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Tuesday 31st January 2006

8 pm.

Quads; Hams; Calves

Been battling the flu since the middle of last week.. Caused me to take a day or so off from training. Today was a good session tho. Got plenty of junk food in lol... So it wasn't bad at all energy-wise

"Holistic Training" went tru the window tonight lol.. it was about squatting.. and squatting ..and squatting. That's what i'm talking about.

Squats:

Warm-up: Bare bar: 2 sets: 10 reps each set

Decided today to break parallel on my work sets.. to see if i could spark new growth in my quads. On my sub-parallel sets.. my ass was approximately 2-3 inches from the ground... For the most part i had no prob keeping my torso erect. The main prob was getting out of the 'bucket'... shit... on my rep-out set i had to get assistance getting from sub-parallel to parallel. Still, i felt the effect of the increased range of motion deep in my quads... and surprisingly, not in my lower back.

Set 1: 135 lbs: 10 reps [ass to calves]
Set 2: 225 lbs: 10 reps [ass to calves]
Set 3: 315 lbs: 9 reps [to parallel]

On set #3.. ass-to-calves wasn't possible. I don't fear getting stuck in the bottom... actually, i think i did lol. Anyway... i did get stuck in the bottom after the 9th rep.. Tried to get a 10th, but when i bottomed out it was all over.I was squatting without a spotter as usual...in the power rack (i find that a spotter screws with my mind.. and spoils the set for me). When i bottomed out i just tossed the weight back on the supports and rolled from under the bar.

Set 4 [dropset]: 405 lbs: 1 reps [parallel] ;225 lbs: 5 reps [ass-to-calves]

On set #4 i got the first rep... lost my abdominal stability and crashed down on the supports on the bottom of the 2nd rep attempt... i got my training partners to strip the weight off while i was in the position (resting the weight on the supports in the bottom-out position)... from there i resumed the set... squatting below parallel on each rep

Set 5: 225 lbs: 10 reps [ass-to-calves]

Had to get a couple assists on some of these reps from the sub-parallel position... my quad fibers refused to fire at some point... I sat down near the rack after one set and had to get an assist in standing.. i couldn't get the fibers in my quad to fire lol.

Seated Leg-curl:

Each rep included a pause at the point of peak contraction.

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 20 reps
Set 3: 135 lbs: 15 reps (10 reps + 5 forced reps)
Set 4: 90 lbs: 15 reps
Set 5: 115 lbs: 15 reps (10 reps + 5 forced reps)

Calf-raises:

Leg-press station:

Set 1: 300 lbs: 20 reps
Set 2: 390 lbs: 15 reps
Set 3: 480 lbs: 15 reps (10 reps+ 5 rest pause reps)

Smith-Machine:

Set 1: 90 lbs: 15 reps
Set 2: 270 lbs: 8 reps
Set 3[dropset]: 360 lbs: 4 reps; 270 lbs: 4 reps; 180 lbs: 2 reps; 90 lbs: 4 reps

No cardio today...
Tomorrow's training session will be at 5 a.m. .. so i thought i'd head home to get some rest...
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  #22  
Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Wednesday 1st February 2006

5 a.m.

Delts

Standing Lateral raise:

Set 1: 20 lb dumbbells: 20 reps
Set 2: 25 lb dumbbells: 10 reps
Set 3: 40 lb dumbbells: 10 reps [less smooth]
Set 4: 40 lb dumbbells: 10 reps [smoother... partner gave assists here to prevent 'swinging']
Set 5: 25 lb dumbbells: 15 reps [rep-out]
Set 6: 25 lb dumbbells: 15 reps [rep-out]

Seated Dumbbell Press:

Set 1: 60 lb dumbbells: 6 reps
Set 2: 80 lb dumbbells: 6 reps
Set 3: 80 lb dumbbells: 6 reps
Set 4: 80 lb dumbbells: 4 reps
Set 5: 60 lb dumbbells: 8 reps [rep-out]

[hang-]Clean & press:

Set 1: 75 lbs: 10 reps
Set 2: 75 lbs: 10 reps
Set 3: 135 lbs: 5 reps
Set 4: 135 lbs: 5 reps
Set 5: 135 lbs: 4 reps
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  #23  
Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Meal 1: 1 a.m.

Sleep: 1:30 a.m.

Wake: 4 a.m.

Gym: 5 a.m.

Thursday 2nd February...


Back; Tris; Calves

General warmup: recumbant bike: 5 minutes

Area specific 'warm-up': Chins: Bodyweight: 3 sets: 10 reps each set(including full reps and partials)

I.A. Rack Chins:

These were done with a 45 lb plate in my lap...

Set 1: 10 reps
Set 2: 6 reps
Set 3: [dropset] 6 reps; bodyweight: 4 reps

Hamstring warm-up: SLDL on 6" platform: bare bar.. stretching past toes: 10 reps

Rack deadlifts:

pulling from just above mid-shin...Didn't use straps... trying to increase grip strength. So far it seems to be working.

bare bar: 10 reps
Set 1: 135 lbs: 10 reps [warm-up]
Set 2: 225 lbs: 5 reps [warm-up]
Set 3: 405 lbs: 1 rep [work-set]
Set 4: 405 lbs: 1 rep [work-set]
Set 5: 365 lbs: 3 reps [work-set][grip failure...]

Barbell Row:

Standing on 6" platform... Overhand grip.. shoulderwidth... Torso parallel (at times sub-parallel) to ground...

Set 1: 135 lbs: 8 reps
Set 2: 135 lbs: 8 reps
Set 3: 185 lbs: 6 reps [work-set]
Set 4: 225 lbs: 6 reps [work-set]

1-arm Dumbbell row:

Set 1: 60 lb dumbbell: 15 reps
Set 2: 80 lb dumbbell: 10 reps
Set 3: 110 lb dumbbell: 8 reps

Reverse Hyper-extension:

2 sets: 10 reps each

Close grip Bench press:

bare bar: 10 reps
Set 1: 95 lbs: 5 reps
Set 2: 135 lbs: 5 reps
Set 3: 185 lbs: 5 reps
Set 4: 225 lbs: 5 reps (2+ 3 assists)...[work-set]
Set 5: 185 lbs: 5 reps ['rep-out']

Smith Machine Calf-raises:

Set 1: 90 lbs: 10 reps
Set 2: 180 lbs: 10 reps
Set 3: 270 lbs: 10 reps
Set 4: 360 lbs: 8 reps
Set 5: 270 lbs: 12 reps (9 reps straight.. followed by a 10-count rest.. followed by 3 more reps) ...['rep-out']

----------------------------------
PWO meal: 7:30 a.m.

Sleep: 8 a.m.

Wake: 11 a.m.

Meal 3: 11:30 a.m.

School: 1 p.m.

Eating.. proposed to continue throught-out the day at 3 hour intervals.

~Narkissos
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  #24  
Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Sunday 5th February 2006

6 p.m.

Legs; Chest; Triceps

Squats:

Squats were done ass-to-calves...These were hella more challenging than my usual parallel squats... thus total poundage was less.

warm-up: 2 sets: bare bar: 20 reps each set

Set 1: 135 lbs: 20 reps
Set 2: 185 lbs: 10 reps
Set 3: 225 lbs: 10 reps
Set 4: 275 lbs: 6 reps

I was breathing heavily at the end of each set.. This shit is taxing as hell!

Seated Leg-curls:

Set 1: 50 lbs: 20 reps
Set 2: 75 lbs: 20 reps
Set 3: 100 lbs: 15 reps
Set 4: 100 lbs: 15 reps

Standing [smith-machine] Calf-raise:

set 1: 90 lbs: 20 reps
Set 2: 90 lbs: 20 reps
Set 3: 180 lbs: 10 reps; 90 lbs: 10 reps
Set 4: 180 lbs: 10 reps; 90 lbs: 10 reps

I used varying heel positions on this exercise...

Incline Dumbbell Bench press:

Set 1: 40 lb dumbbells: 6 reps [warm-up]
Set 2: 50 lb dumbbells: 6 reps [warm-up]
Set 3: 60 lb dumbbells: 6 reps [warm-up]
Set 4: 80 lb dumbbells: 6 reps [warm-up]

Set 5: 100 lb dumbbells: 5 reps [work set: unassisted]
Set 6: 100 lb dumbbells: 5 reps [work set: unassisted]

One-arm over-head Dumbbell French press:

Set 1: 20 lb dumbbell: 20 reps
Set 2: 30 lb dumbbell: 8 reps
Set 3: 35 lb dumbbell: 6 reps
Set 4: 25 lb dumbbell: 8 reps


This session took approximately: 1 hr and 15 minutes to complete

~Narkissos
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  #25  
Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Tuesday 7th February 2006

Back; Shoulders; Biceps

5:10 a.m.

Back:

[bodyweight] Chins:

Set 1: 8 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 5 reps

Rack Deadlifts:

Set 1: 135 lbs: 10 reps [no straps]
Set 2: 225 lbs: 10 reps [no straps]
Set 3: 315 lbs: 5 reps [no straps]
Set 4: 405 lbs: 8 reps [work-set: using straps]

Barbell Row:

These were done standing on a 6" platform..with an overhand grip.. just outside of shoulder width.

Set 1: 135 lbs: 12 reps
Set 2: 225 lbs: 5 reps; 135 lbs: 5 reps
Set 3: 275 lbs: 3 reps; 185 lbs: 4 reps; 135 lbs: 5 reps

Shoulders:

Seated Dumbbell Shoulder press:

I decided to take a less aggressive approach to warming up my shoulders... it seemed to pay off in the end.

Set 1: 25 lb dumbbells: 6 reps [warm-up]
Set 2: 35 lb dumbbells: 6 reps [warm-up]
Set 3: 45 lb dumbbells: 6 reps [warm-up]
Set 4: 60 lb dumbbells: 6 reps [warm-up]
Set 5: 70 lb dumbbells: 6 reps [warm-up]

Set 6: 80 lb dumbbells: 6 reps [work-set: no assists]
Set 7: 90 lb dumbbells: 4 reps [work-set: w/ assists]

The last set was poor imo. I wasted a lot of energy getting the dumbbells to shoulder height...

Barbell Upright Rows:

2 sets: bare bar: 10 reps each set: narrow grip on the first set.. medium grip on the next:[warm-up]

Set 1: 65 lbs: 10 reps [medium grip.. pulling to eye-level]
Set 2: 105 lbs: 10 reps [medium grip.. pulling to chin-level]
Set 3: 105 lbs: 10 reps [medium grip.. pulling to chin-level]

Biceps:

One-arm Dumbbell Preacher Curl:

Set 1: 30 lb dumbbell: 8 reps
Set 2: 40 lb dumbbell: 6 reps
Set 3: 40 lb dumbbell: 6 reps
Set 4: 40 lb dumbbell: 6 reps
Set 5: 30 lb dumbbell: 8 reps

End: 6:30 a.m.
Session duration: 1 hr; 20 minutes

~Narkissos
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  #26  
Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

You may've noticed that i'm training everything twice per week now. What you may not have noticed is that each workout has a different focus. Let me expand on the concept:

Sunday: Leg; Chest; Triceps
The main emphasis during this session is legs. Chest and tri get hit hard.. but briefly with 1 exercise a piece.

Tuesday: Back; Shoulders; Biceps
This session is Shoulder-dominant. Because legs was the day prior, it would've been inadvisable to make this a back-dominant workout.

Wednesday: Leg; Chest; Triceps
This is a chest dominant session. Leg's get hit hard but with the bare minimum of exercises and sets.

Friday: Back; Shoulders; Biceps
Back-dominant workout. Shoulders get hit hard.. but with the bare minimum of exercises and sets.
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  #27  
Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Wenesday 8th February 2006

Leg; Chest; Triceps

5:25 a.m.

Started a lil late today.. truthfully did NOT want to train. My body ached.. my mind did too..lol. It's been a rough week outside the gym. But i got there in the end..and had a good session to boot.

Legs:

Leg-press:

We decided on the Leg-press instead of the front squat as both my training partner and myself were complaining about lower back soreness.. My erectors ached! It was lovely!

warm-up: 2 sets: 120 lbs: 20 reps each set

Set 1: 300 lbs: 10 reps
Set 2: 480 lbs: 10 reps
Set 3: 660 lbs: 10 reps

Seated Leg-curls:

Set 1: 50 lbs: 20 reps
Set 2: 75 lbs: 20 reps
Set 3: 100 lbs: 10 reps; 75 lbs: 10 reps

Seated Calf-raise:

Set 1: 50 lbs: 20 reps
Set 2: 100 lbs: 15 reps
Set 3: 150 lbs: 10 reps; 100 lbs: 8 reps

Chest:

Incline Dumbbell Bench:

Set 1: 50 lb dumbbells: 6 reps [warm-up]
Set 2: 70 lb dumbbells: 6 reps [warm-up]
Set 3: 90 lb dumbbells: 6 reps [warm-up]

Set 4: 100 lb dumbbells: 5 reps [work set]
Set 5: 100 lb dumbbells: 4 reps [work set]

Flat Dumbbell Bench:

Set 1: 90 lb dumbbells: 5 reps
Set 2: 90 lb dumbbells: 5 reps
Set 3: 90 lb dumbbells: 5 reps

Triceps:

Reverse-grip Bench:

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 6 reps
Set 3: 135 lbs: 6 reps
Set 4: 135 lbs: 6 reps

I think i'm going to drop these... I'm not getting the 'feeling' i was before.

end: 6:30 a.m.
Session duration:1 hr; 5 minutes

~Narkissos
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  #28  
Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Friday 10th February 2006

Back; Shoulders; Biceps [back-dominant day]

5:10 a.m.

warm-up:

Recumbant bike: 5 mins
Roman Chair sit-ups: 3 sets: 15 reps; 12 reps; 10 reps
[bodyweight] Hyper-extensions: 3 sets: 10 reps each set

Back:

[Bodyweight] Chins superset with Stiff-arm Dumbbell pullover (40 lb dumbbell):

Set 1: 10 reps/ 10 reps
Set 2: 10 reps/ 10 reps
Set 3: 7 reps/ 10 reps
Set 4: 6 reps/ 10 reps

One-arm Dumbbell Rows:

At the end of each set i attempted a set of chins.. In reality, my lats couldn't contract fully.. so my 'chins' more resembled partials.When i couldn't get a 'chin' completed.. i hung on to the bar til my grip failed. Today i worked out with 2 guys so i had enough time between sets to recover. Thus it didn't affect my performance negatively.

Set 1: 60 lb dumbbell: 15 reps [3 chins]
Set 2: 70 lb dumbbell: 12 reps [2 chins]
Set 3: 80 lb dumbbell: 10 reps [0 chins: static hang til grip failure]
Set 4: 100 lb dumbbell: 8 reps [0 chins: static hang til grip failure]
Set 5: 120 lb dumbbell: 8 reps [0 chins: static hang til grip failure]

Close-grip pulldown to front:

Overhand grip... hands spaced about 10" apart...

Set 1: 200 lbs: 4 reps; 170 lbs: 4 reps; 145 lbs: 4 reps
Set 2: 160 lbs: 6 reps; 125 lbs: 5 reps
Set 3: 160 lbs: 6 reps; 115 lbs: 6 reps

Shoulders:

Seated Dumbbell Shoulder Press:

I took my time warming up.. as i could hear my shoulder creaking and crunching tru every rep.

Set 1: 35 lb dumbbells: 6 reps [warm-up]
Set 2: 45 lb dumbbells: 6 reps [warm-up]
Set 3: 55 lb dumbbells: 6 reps [warm-up]
Set 4: 65 lb dumbbells: 6 reps [warm-up]

Set 5: 80 lb dumbbells: 7 reps [workset: unassisted reps]
Set 6: 80 lb dumbbells: 6 reps [workset: unassisted reps]

Set 7: 100 lb dumbbells: 6 reps [workset: assisted reps]

The negative component of set 7 surpised me. I felt so strong... Wasn't shaking or anything. It was very slow and controlled. I should be pressing these in a couple weeks.

Biceps:

Seated Dumbbell curl:

Set 1: 20 lb dumbbells: 20 reps
Set 2: 30 lb dumbbells: 10 reps
Set 3: 40s: 6 reps; 30s: 5 reps; 20s: 5 reps
Set 4: 60s: 3 reps; 40s: 3 reps; 30s: 3 reps; 20s: 5 reps
Set 5: 30 lb dumbbells: 10 reps

Session duration: 1 hr 30 mins

Stats today:

Height: 5'6"
Weight: <>200 lbs
BF%: unknown
Waist: 32" [fat-cow i know lol...]
Quads: 26"
Chest: 42"
Shoulders: 51"
Arms: left: 17 1/4"; right: 17 3/4"
Calves: 16 1/2"
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  #29  
Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Had a long hard weekend.. pulled a couple all-nighters at work. Getting back into a normal sleeping pattern during the week takes time. Last night i didn't sleep at all. I was up all day.. ate at 3:30 am. Napped from 4 am til 4:30 a.m. Trained at 5a.m. ... ate after.. then went to bed at 8 a.m.-12p.m. Spent the rest of the day at school. Tonight i'm going to try to be in bed by 1 a.m. at the lastest... and i'm not training tomorrow.

Tuesday 14th February 2006

Back; Shoulders; Biceps: [Back-dominant day]

5: a.m.: warm-up:
5 mins bike riding
2 sets: hyper-extensions: 10 reps each set

5:10 a.m.: Workout

Back:

Deadlifts:

Set 1: 135 lbs: 10 reps [warm-up: no straps]
Set 2: 225 lbs: 10 reps [warm-up: no straps]
Set 3: 315 lbs: 5 reps [warm-up: no straps]

Set 4: 455 lbs: 2 reps; 315 lbs: 4 reps [work-set: straps + belt]

On set 4... @455, i failed with the bar around mid-shin level while attempting rep number 3. I think 495 for 2 reps is definately possible next week. If my poundages this week (minus sleep) are any indication

Barbell Rows:

Standard execution: outside shoulder width overhand grip.. torso parallel to floor...pulling to upper abdomen. Didn't use the 6" platform today tho. I did however exaggerate the negative moreso than usual

Set 1: 135 lbs: 15 reps
Set 2: 225 lbs: 6 reps
Set 3: 225 lbs: 6 reps
Set 4: 185 lbs: 10 reps

Lat-machine Pulldowns:

Set 1: 145 lbs: 10 reps
Set 2: 145 lbs: 10 reps
Set 3: 145 lbs: 10 reps
Set 4: 170 lbs: 6 reps; 125 lbs: 4 reps
Set 5: 200 lbs: 4 reps; 170 lbs: 3 reps; 145 lbs: 3 reps; 125 lbs: 3 reps; 105 lbs: 3 reps

Shoulders:

Dumbbell Shoulder Press:

Set 1: 35 lb dumbbells: 6 reps [warm-up]
Set 2: 45 lb dumbbells: 6 reps [warm-up]
Set 3: 55 lb dumbbells: 6 reps [warm-up]

Set 4: 80 lb dumbbells: 5 reps
Set 5: 100 lb dumbbells: 5 reps [negative-work]
Set 6: 80 lb dumbbells: 5 reps

Biceps:

Seated Alternating Dumbbell Curl:

Set 1: 25 lb dumbbells: 15 reps [warm-up]
Set 2: 60 lb dumbbells: 4 reps; 35 lb dumbbells: 6 reps [work-set]

One-arm Dumbbell Spider Bench curls:

3 sets: 25 lb dumbbell: 10 reps each set

Session duration: 1 hr; 20 mins

~Narkissos
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Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

My training partner has switched jobs.. His new job requires him to be there at 7-ish.. thus we are gonna have to train earlier: 3 or 4 a.m.

Today... i didn't sleep.I stayed up all night 'working'. I had meals accordingly... At 3:45 a.m. i had a pre-training snack: an apple... Now i'm ready.

The plan is.. train at 4.. finish before 6.. be asleep by 7 a.m. .. sleep til 12.. go to school at one.. repeat the cycle again tomorrow.

This weekend, as all other weekends, i'll be working the night shift... thus it's necessary that i rre-adjust my sleeping habits to make the transition smoother: making my day-time my night-time.. or something to that effect


Thursday 16th February

4:20 a.m.

Legs; Chest; Triceps

general warm-up: recumbant bike: 3 minutes

Was running a little late.. so cut that short...

bodyweight squats: 2 sets: 10 reps each set

Front Squats:

Set 1: 135 lbs: 12 reps
Set 2: 135 lbs: 10 reps
Set 3: 225 lbs: 2 reps; 135 lbs: 6 reps
Set 4: 185 lbs: 4 reps
Set 5: 135 lbs: 10 reps
Set 6: 135 lbs: 8 reps

Set 4 was supposed to be a drop set but.. my training partners took too long stripping the weight so aborted that dropset.

Front squats don't really give me a pump. In the last two sets i adjusted my already narrow stance.. making it narrower. In addition i kept my knees pointing foward as opposed to letting stray slightly outwards as would be 'normal'. I got a better pump here.

Seated Leg-curls:

Set 1: 50 lbs: 25 reps
Set 2: 75 lbs: 20 reps
Set 3: 100 lbs: 15 reps
Set 4: 125 lbs: 10 reps

I can't understand it... I'm not eating as much.. I'm not sleeping. and i'm getting stronger. My deadlift max is creeping back up to 495.. and my leg curl weights and reps are going up too. The reps specifically. Theorectically, if i'm tired i should fatigue earlier. But that's not happening.

Leg-press calf-raise [300 lbs] superset with smith-Machine Calf-raises [90 lbs]:

Set 1: 20 reps/ 8 reps
Set 2: 15 reps/ 8 reps
Set 3: 15 reps/ 8 reps

Quick.. and to the point: great pump.

Barbell Flat Bench:

warm-up: bare bar: 2 sets: 10 reps each set

Set 1: 225 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 225 lbs: 6 reps

I took the risk of not pyramiding up... Don't try this at home kids

Very-Close-grip Bench press:

Set 1: 115 lbs: 10 reps
Set 2: 145 lbs: 8 reps
Set 4: 195 lbs: 3 reps; 145 lbs: 3 reps; 95 lbs: 3 reps

Session Duration: 1 hr; 15 minutes

~Narkissos
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