So I had some extra vacation days to use, so I left Columbus after the UGSS and headed south to spend a few days with my old buddy Super D in Columbia SC. I'll do a separate write up for it, but we had a blast. Ate, trained, BS'ed for three days.
Donnie's Pec protocols
Body tempering
Floor press
3 chains (~90#)
110x5
150x5
200x5
240x3
290x3
330x3
380x3
420x3
440x1 (530ish at the top)
330x8
We used a Mastodon squat bar to bench with, which is a lot different from the light fat bar we typically use at RMU. So my numbers were a little off on the triple making it harder than I wanted, but I was happy where I finished on the single.
3 board close grip
270x6
360x6
405x6x2 sets
Lying tricep ext
6x6
Lying DB ext
2x10
Center mass bells lateral raises
3x20
Hammer curls
3x10
[youtube=http://www.youtube.com/watch?edit=vd&v=nqxtE2Sc5KE]