9-8-10 Bench

Bench

185 x 3 @ 8.5

195 x 3 @ 9

205 x 2 + spot @ 10 :(

I was able to hit 205 x 3 3 weeks ago, but today was not even close. I wasn't mentally prepared for it today.

Push Press

95 x 5 @ 8

115 x 5 @ 9

125 x 4 + failed lockout @ 10 PR

115 x 5 @ 9.5

These are still hard on my shoulders, but I'm getting better at them. If I rebound after lowering the weight it's much easier to get it back up compared to the first rep or if I reset a rep. Wrists hurt a little after these.

Incline Dumbbell Press

55's x 10

60's x 8 x 2

Pull Ups

BW x 15 x 3

superset with IYT's shoulder raises

10's x 8 reps per position x 3 sets

Abench

50 crunches x 2 sets

Stretching

Bench Day 9/7/2010

Bench

205 x 3

215 x 3

225 x 3 PR

225 x 2 ( just didn't happen )

Push Press

155 x 5

165 x 5

175 x 5

185 x 4 PR ( damn it ! so close to getting 5 )

Incline Bench w/ Dumbbells

8 reps in each hand w/75's

8 reps in each hand w/80's

8 reps in each hand w/85's

Superset - Lat pull downs w/ Shoulder isolation

3 sets; 10 reps with lat pull down on 200 then 25 lbs for Is, Ys & Ts

Ab Wheel + PNF Stretching

08/31/10 Bench

Had a surprisingly great day today for bench. Going into the day my legs were very sore from yesterdays lifting, and my anterior delts and lats were slightly sore. So I figured it might not be the best day - but it went quite well.

Bench:
225 x 5 @7.5
245 x 5 @8.5
255 x 5 @9.5
245 x 5 @9
245 x 5 @9.5

I really used my legs on all of these and I think that is what made the biggest difference. I have known for a while now I don't always use a leg drive, but I have had trouble developing a mental cue to make sure I do it. Hopefully I can build off of what I did today.

Pin Presses (~2-3 board):
255 x 4 @8
275 x 4 @8.5
295 x 4 @9.5
315 x 2 @10

Seated front shoulder press (machine)
4 sets of 8

I's, Y's, and T's:
2 x 10,10,10 with 10#

Finished with some hanging leg raises