Bench Assistance. Fri. 1/27.

**** I'M GOING TO TEMPORARILY STOP PRESSING HEAVY ON BENCH ASSISTANCE DAY. MY ELBOWS AREN'T DOING WELL WITH PRESSING HEAVY TWICE A WEEK AND MY MAX & REP SETS STILL HAVE'NT GOTTEN BACK TO WHERE I WAS LAST SPRING (when I hit a 180 max for a PR) ****

Bench 3x8
115 (@8), 115 (@8), 115 (@8)
-> (elbows feel so-so, maybe I shouldn't even barbell bench twice a week).

Dumbbell Bench 4x12
40dbs (@6), 40dbs (@7-), 40dbs (@8+), 40dbs (@8+)

"Desert Eagle" Shoulder Raises
20dbs x5, 20dbs x5, 12dbs x15, 12dbs x15

Wide-Grip Cable Rows 4x5
120 (@8), 130 (@9+), 120 (@8), 120 (@8)

Close-Grip Lat Pulldown 4x10
130 (@9), 120 (@9), 120 (@9), 120 (@8)

Rear Delt Machine 4x8 (w/ vertical grip)
115 (@8), 115 (@8), 115 (@8), 115 (@8)

Hammer Curls 3x15
15dbs, 15dbs, 15dbs

Romanian High Chair Core Db Raises 4x8
-> all w/ 10db (could have gone heavier)