Bench Assistance. Friday, 12/10/10.

Standing Press 4x5 (belted)
85x4 (tough)
75
80
80

Floor Press 4x5
135 --> P.R.!!!!
135
135
135x4+f

Dips 4x8 BW
-> (to just above/around parallel so as not to aggravate elbows)

Wide-Grip Pullups 4x6 BW

Semi Bent Over Rows 4x5
115
115
115
115

Preacher Curls (Inner Grip) 3x8
50
50
50

Forearm Grip Holds 3 x (10 sec.)
3+1/2 plates each side
3+1/2 plates each side
3+1/2 plates each side
-> on shrug machine