Luke 9-14-12 Squat, 9-15-12 Bench

Worked out both days with Alex at AHCCC after Big Bear trip

Squat
375 x 1
395 x 1
415 x 1 @ 9
430 x 1 @ 10
440 x 1 @ 10 5 pounds below PR

Dumbbell Lunges
70's x 10
80's x 10
90's x 10

Overhead Squats
45 x 10
65 x 10 kinda hurt shoulder
45 x 10

some machines
ball cable transversus

Bench
205 x 1
225 x 1 @ 9+
230 x 1 @ 10
235 x 1 @ 10
230 x 1 @ 10
230 x 1 @ 10
the bench setup felt really weird at this gym.  I couldn't get my hands right or get my tuck right.  Felt heavier.

Standing Press
95 x 5
115 x 5
125 x 5
130 x 4 PR

Dumbbell Bench
75's x 8
85's x 6
90's x 4 PR

Muscle ups
BW x 5 PR

Shoulders Raises, Incline Curls, Triceps extensions