Joe Cappellino 5/12/13

Rolled Down to Baystate Early.  As usual I had 5 eggs and bacon, then I went down to brueggers bagels to get a salmon bagel and coffee.  Last week I clogged the toilet there, this week was a little better but I still made a mess of the place.  Big Titty Mike was 45 mins late so I hung outside of baystate with charlie until 10:45.  He didnt have his dog for some reason which bothered me.  Anyhow BTM showed up and told us to move our cars, makes no sense.  I had some synergy and then took the bar for 100 reps.

Bench, Raw, Wide Grip

Worked up to 407×1, Fast

1 Board

440×1

484×1

507×1

The 507 was pretty easy, finally moving my grip all the way out has skyrocketted my raw bench.

Shirt Work, Tight Rage-X

606×1 2board

672×1 1 board

716×1 1 board

738×1 1 board

Plate Loaded Machine Rows

150kgx2x10

160kgx10

170kgx2x10

150kgx15

Pec Flyes

15sx4x10

25sx2x10

Side Lateral Raises

30sx2x12

40sx4x12

JM presses, 10 reps Ts, 10 reps rolled

75kgx4x20

 

 

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The mission of Mass-Lift Powerlifting is to promote drug-free powerlifting competitions, training seminars, and fitness events throughout the country. Overall, our goal is to promote a healthy and active lifestyle that will encourage strength and fitness enthusiasts to compete at local, national and international level.

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