Bench Singles. Tues. 11/01.

**** FORM CHANGE: I SWITCHED TO A WIDER GRIP TODAY. AFTER BENCHING WITH MY RING FINGERS ON THE BAR RINGS FOR A SOLID 6 MONTHS NOW, OR HOWEVER LONG IT HAS BEEN, I AM NOW SWITCHING BACK TO BENCHING WITH MY MIDDLE FINGERS ON THE RINGS TO HELP GET A BETTER TUCK & KEEP MY ELBOWS IN WITH MY LONG ARMS. ****

Bench 3x1
155 (@8), 165 (@10), 165 (@10)

Pause Bench 4x3 @ (3 sec.)
115, 115, 115, 125
-> (working on keeping elbows against lats during tuck).

Pendlay Rows 5x5
115, 115, 115, 115, 115

Weighted Pullups 4x8
BW+10lbs, BW+10lbs, BW+10lbs, BW+10lbs

BW Dips 4x5

Barbell Shrugs (*high reps*)
225x20, 225x30, 225x27, 225x40
-> (did all reps very quick & explosive).
-> (kept going during set even after reps were not full range of motion anymore).

Bench. Tuesday, 11/16/10.

----> FOR THIS TRAINING CYCLE, I AM SWITCHING TO A WIDER BENCH GRIP (FROM MY PREVIOUS GRIP WITH MY MIDDLE FINGERS ON THE RINGS, BACK TO A WIDER GRIP WITH MY POINTER FINGERS ON THE RINGS).

----> FOR THIS TRAINING CYCLE, I AM ALSO GOING TO DO ALL MY BENCH SETS TOUCH & GO, BUT WHILE STILL CONTROLLING THE WEIGHT VERY WELL ON THE DESCENT TO ENSURE I KEEP TIGHT AND CAN UTILIZE LAT DRIVE.

Bench 3x5 (touch & go)
125 = 76% of max
135 = 82% of max (tough)
135 = 82% of max (tough)
-> choose to stop here and not attempt a 4th set at 85% of max

Close-Grip Bench 4x5 (touch & go)
115 (tough)
105
105
105
-> strict form. elbows in.

Floor Press 5x3
135 --> P.R.!!!!
125
125
125
135x2+f

Hammer-Chin Pullups
8 BW
7 BW
7 BW
9 BW

Preacher Curls
50x7
50x7
50x7
Negatives: 80 x 3 @ 10 sec.

Ab Wheel 3x12 BW

Foam Roller Transversus Leg Raises 3x12 (each leg)