I must say, it's pretty awesome to be on a team where teammates never hesitate to help you out. When I had to cut off my old bench shirt or when my old squat suit was too tight, I reached out to the team to see if anyone would mind lending/selling me some of their older gear that was similar to mine. Within days I had gear arriving at my doorstep. So to the teammates that were able to help a brother out or offered to help, I want to give you the sincerest THANK YOU, again.
When traveling down to Akron, I called up one of my good friends Bruce Mason to see if he wanted to help me test out my new Metal jack bench shirt. My old shirt was a stock 54. The chest plate fit great but the arms were more than snug due to the size I have put on after the Arnold. Getting those suckers over my forearms proved to be a challenge, resulting in us cutting it off. Shane Church recommended his custom shirt hat was a 54 chest plate but 56 sleeve size. This ended up working out great. It gives me a chance to grow into the shirt and it clearly gets the job done. That day I ended with a 555 bench for a 5 lb PR.
Warm Up
Upper Body Warm Up by Brent Pekarski
(Dr. Brent Pekarski, DPT, CSCS, FMS, FMT - Brentpekarski@gmail.com for performance inquiries)
A. Bench
BW x 20 with close, middle and wide grip
135x10
185x8
225x5
275x2
315x1
Add Shirt
405x2 2 board
495x1 1 board
555x1 Touch
B. Pin Press
225x5
315x3
405x3
455x3
495x3
C. Tricep Rope Pushdowns
4x20