friday bench

Had to try to get thru this quick as we were headed out to all you can eat shrimp, I didn't see this as a threat to the diet, but I forgot restaurants in general try to get you fat. Wasn't a horrible cheat meal, but as long as I only mess up once a week I'm not disapointed.

warm up
hips, static stretching lots
reverse curl to press
bodyweight squats
- i was either rushing, or I may need to rethink this warm up as I just never felt warm this entire session.

Bench 150 6x1, 182 6x1 220 6x1, 264 4x1, 275 3x4
- reps were fast, generally looked a lot easier than they felt, but overall, felt pretty good.

close grip
230 5x5
-these just hurt

flys
-biceps were so strained I didn't want to do these tonite with dumbells, did them on the machine
superset with barbell curls
- decided barbell cruls are just going to be a part of the program for a bit, the way they're hurting tells me I'm just missing something there, and they're really being used on the bench right now.

Shrimp was great, spoke with Dave Hesiel, multiple time canadian champ and arnold powerlifting winner. We talked about all the lifters we'd seen come and gone, his forray into olympic lifting, his knee injury, then I never actually knew this, but Dave trained with Willy for 5 years at one point, he explained how Dave Gratton helped get him and his brother involved and their time before the Y at the OAC. It was really cool to see how everything playeed out... There's quite the story behind how powerlifting in Ottawa was grown, and I've always enjoyed hearing about it. Also made me realize how my time with Willy had such an impact on me long after, seeing form that good all the time and simply expecting it afterwards... was probably a good thing and bad thing looking back.

Looking back always helps me to see the boom that we're in the middle of right now, and how it's only about to get even bigger in the next 10 years. It's always nice to stay ahead of stuff like that.