18 APR 2013 (Thursday) A sad realization

Afternoon:
Bench Press:
Warm Up:
100# 1 x 5
125# 1 x 5
150# 1 x 3

Work:
180# 1 x 3
205# 1 x 3
230# 1 x 3 (Went for 4, couldn't get it but really it doesn't matter. More on that in a second).

135# 3 x 5

Dips(35#):
3 x 5

Superset:
Press (115#): 3 x 5
DB Curls (45#): 3 x 5


Gymnastic Holds:
Front Lever Tuck- 20, 15, 18, 7 second holds.
Frogstand- 15, 15, 5, 25

I realized today that my bench is wrong. I don't go down far enough, at least not when I'm afraid of the weight. I'm leaving about 1"-2" between my chest and the bar. That means my ORM weights are all unacceptable. I know that I did 205# to the chest but 230# was like I said not low enough. With that in mind I'm going to continue this last session of 5/3/1, get my ORM for Bench the next week and go from there.

Evening:
Boxing:
3 x 2 Minute Rounds of Mitts