1/4/10--Heavy Bench

It was really good to be back in the Wooden Center to lift with the powerlifting buddies for the first time this year. That, and being able to listen to three Lady GaGa songs. And the countless influx of New Years Resolutions n00bs christening Benchfest2010®.

Heavy Bench
warmups
95x5
115x5
135x3
145x3
155x3 PR

Band Assisted Bench (purples)
185x3
195x3
195x3
205x2+f PR
195x3

Close Grip Bench Off Pins
145x5
155x5
185x5
185x4+f
185x5

YTL's/Frontal Raises/Koala Raises supersetted with incline flyes
5s for the Koala Raises for each arm (wide, 45 degree, forward)x3
12s for each arm for the first set of flyes
15s for each arm for the last two sets of flyes

Bench

10/17/08

(thank you to surrogate-Dave [Kyle])

Decline Bench

warm-ups

175 x 5

185 x 3

195 x 3

205 x 3

Rack Lock-Out

195 x 6

215 x 5

225 x 5

235 x 5

Military Press

95 x 5

95 x 6

105 x 4

95 x 5

Skull Crush

70 x 8

80 x 6

80 x 5

Ultra-Newb Bench

It was just me, Greg, Ben, and Victor working on bench today. The theme for today was "Arch More".

Bench: 175x3
185x2
195x1 (foot lifted a bit, so doesn't really count)
195x miss (Came down too fast)

Rack Lockouts: 185x7
195x6
195x5
205x3

Barbell Overhead Press: 95x8
105x6
115x7 (leg drive)
125x3 PR (leg drive)

Barbell Rows: 135x15
175x10
185x10
195x8

Farmer's Walks (just for fun): 100lb plate x 2 lengths of gym x 2

An ok session. My wrist is doing a lot better, I just need to get stronger. I'm probably doing something wrong with my bench as well, but I couldn't really tell.

The farmer's walks were thrown in there because they're fun. And they help build "the yoke".