Max Effort 2-Board Bench. Sat. 2/25.

Max Effot 2-Board Bench 3x1
165 (@8+), 170 (@9), 175 (@9+/10-)

Decline Bench 4x5
155 (@8), 165 (@10), 155 (@9), 155 (@9)

Dynamic Effort Bench 6x3
-> all w/ 95 lbs

MTS Seated Row Machine 4x8
-> w/ seat all the way up to emphasize the middle back)
60lb.es. x8 (@10-), 60lb.es. x8 (@10-), 60lb.es. x8 (@10), 60lb.es. x8 (@10)

Shrug Machine (facing in)
2.5pes x25, 2p+35lb.es x20, 20+10lb.es x30

Iso-Lateral Front Lat Pulldown Machine 3x11
-> all w/ 1p+10lb.es (@8)

Db Bicep Curls (open) 3x9
-> all w/ 22.5dbs (@10)

Romanian High Chair Core Leg Raises 3x12
-> all w/ 5db

UB

shrugs
mts row
chin ups (wide-grip aggravated my elbow)
leg raises (lazy)

Upper Shrugs

Shrugs
450 x a lot
540 x a lot
630 x a lot
720 x a lot
810 x 8?
810 x strip set to 90. (fun times)

We discovered that adding weight to the shrug machine is as easy as just setting it on top in a messy pile. Due to the leverage of the machine, there's no way it's 810. Probably a 50% reduction due to the lever arm position? You still look bad ass doing it, so whatever.

Finished with MTS Row, Isolateral front lat pull down and Curls (up to 70s x 10).

Bench Assistance

This was a longer workout, but didn't seem that way since i woke up only minutes before leaving for the gym, and so wasn't very aware of what was going on. This definitely affected my military press.

Seated Military Press:
185 x 5 @9
185 x 5 @9
195 x 3 + 1f @10
195 x 3 @9


Band-lightened Bench:
275 lbs x 9? 10? @8
295 lbs x 5, 5 @8
315 lbs x 5 @8.5
295 lbs x 3 + laughing + 1 @10 (Due to laughing)
275 lbs x 5 @ 7

Did these with Matt calling out press calls. I switched half way back into my oly shoes, which made a huge difference off the chest.

Standing Pin Press:
135 x 5
155 x 5
185 x 3, 4
135 x 10

Last set was much quicker and focused on explosion.

Finished with a 5 sets of chin ups, flyes and MTS rows.

back to back

Did some mts low row, wide grip pull ups, and regular curls (w/ 70s).

Then cardio for 45 minutes to keep dropping that weight.

ME Press

Standing Press:
185 x 3
195 x 3
205 x 2
215 x 1, 1

Not bad, but I still want to get 225 at some point

Close-grip Pin Press:
275 x 3
285 x 3
295 x 3
305 x 3

Felt easy today

Finished with a super set of machine rows, close-grip pull ups and cable flyes.

horrible effort upper back

Just not motivated today. Had to show up at midnight and had no energy.

One-arm cable rows:
120 x 8
130 x 6

Lower back felt bad on these, so I decided to save it since deadlifts were tomorrow

MTS Row:
130 x 8
150 x 8

Almost the same thing but the lack of torque on the back felt much better. Too bad each arm's stack stop at 150.

Wide Grip Pull ups:
16, 10, 14, 10

Finished with some bicep curls. I need to bring the Danish Alps back.

Bench

Right shoulder still feeling so-so, so I backed off on anything wide-grip.

Close-grip Bench:
1 second pause
225 x 5
235 x 5
245 x 5
255 x 5

Incline Bench:
Paused these, which was a switch
185 x 8
205 x 7

Close-grip Incline Bench:
1 second Pause
155 x 7, 8, 10

Super set:
Dips
bw x 43, 25, 39, 27

MTS Row:
250 x 10
270 x 10
290 x 10
310 x 6

Super set: flyes for pre-hap (light) and pull ups of varying grip.

Finished with bench crunches or whatever they're called (Phil taught me these)

MDNGHT BCK

had to drive to campus for the workout, but couldn't find parking for 40 minutes so I went home and came back at 11:40.

One-arm DB row:
(db x arm)
115 x 8
165 x 6
135 x 8, 3 sets

I didn't have my chalk with me and the smooth handle became too slippery to go heavier.

Close-grip lat pull down:
250 x 10, 4 sets

Super set of Band pull-aparts on the bench and the MTS Row machine (basically a low row). I am really liking those band pull-aparts.

Finished with some incline biceps.

Being able to use heavier dumbbells has sort of revitalized my upper-back days since there's a new challenge. The rows actually seem to hit where I want, so I plan to continue doing them for a while.