75% of last week's workout

Bench Assistance 5/21/2011
Overhead Press
120 x 5 at 8
130 x 5 at 8
140 x 5 at 9
150 x 5 at 10 PR

Tricep Death
I put a 25lb plate on each side of the bar and three 10lb on top. I then benched it close grip with 155 x 5, 135 x 5, 115 x 5 and then 95 x 5. For the next two sets I went up to 6 reps then 7 reps per round.

Arnold Press
60 x 5
60 x 5 too burn out
50 x 8
50 x 8

Superset Tricep Pull downs & Inverted Rows
4 sets of 10-15, BW x20, x15, x15, x15

Superset Close Grip Chest Supported Rows & Broceps
115 x 10 (4 sets with pause to target scap muscles) 4 sets of 10 w/ 80lb preset barbell

Superset flyes & Ball Bridges
4 sets each


Deadlift Assistance 5/19/11
GMOP
405 x 5
425 x 5
455 x 5
475 x 5 Heavy as fuck

SLDL
335 x 8
355 x 8
355 x 8

Deficit DL (a lot faster than last week)
355 x 5
385 x 5
385 x 5

Supersetted Kettlebell Pullthrus & Abs


Bench 5/17/11 (personal/hamstring problems)
205 x 3 at 8
215 x 3 at 9
225 x 1 cramp
225 x 2 cramp (no belt; maybe I should always use it on bench day)
185 x 7

Band Lightened Bench
225 x 5
245 x 5
245 x 5
275 x 1

Supersetted Dips & Lateral Shoulder Raises

Supersetted Shrugs & Lat Pull Downs
10 plates x 12 ; Stack x 6
12 plates x 12 ; Stack x 6
6 plates + Qtr x 12 ; Stack x 6
6 plates + Qtr x 12 ; Stack x 6

Superset Scap Push ups w/ GHR Abs
3 sets of 50; 3 sets of 20