27 Aug 2013 -Rise Up resist be the master of your fate...

27 Aug 2013
0535 hrs

Warm Up:
45 deg Back Ext, Side Bends 3 x 11
Ext Rotation 2 x 20 x Orange super mini band
Band Face Pull  1 x 25 x Black mini band
Band Push 3 x 10 x Orange super mini band

Bench Press
3 x 5 x Bar
2 x 5 x 95
1 x 3 x 115
1 x 5 x 115
From 95 lbs on i added a red mini around my wrists doubled up to try and spur some activation in my upper back. It seemed to help my stability a little bit.

Cable Row
3 x 13 x 120
Barbell Row
3 x 9 x 185
Last set I drop setted to 135 x 9 (supinated then pronated)

Still just trying different things to try and "feel" my anterior serratus firing. Once I can get the connection i will be able to force it to work harder and keep it activated. Until then i am simply playing around it.

Side laterals (sprinkled here and there throughout)
3 x 13 x 35 lbs
Rear Delt Destroyer
1 x 55 /50 /15 x 50 lbs/30 lbs /15 lbs
Tricep Pull Down (Single Arm)
1 x 20 x 10 lbs
3 x 10 x 20 lbs

So another Bench session in the books. Until i get this serratus issue figured they will look like this. The Tricep work is feeling better but after talking to the RMT the left tricep strength is being directly affected by the lack of a strongly firing Serratus as it normally works as the brace for the tricep to "push off" from. I would be frustrated if not for the fact my Rowing work is paying off. If i keep this up i will be out rowing my Bench. Ha!

Keep Moving Forward, Keep Getting Strong(er)