Bench Assistance. Friday, 4/22/11.

Standing Press 4x5
85, 85, 85, 85

Dumbbell Bench 5x8
50s, 50s, 55s, 55s, 55s (stopped 1 rep short)

Pullover Machine 4x13
-> all w/ plate+quarter each side

Rope Face Pulls 4x13
70, 70, 70, 60

Power Reverse Curls
60x18, 60x9, 60x12

Tricep Pullaparts
80x10
60x20
50x20

Halbert Raises
12.5s x 20, 12.5s x 12, 12.5s x 10

Bench Assistance. Friday, 4/15/11.

Push Press 4x3
85, 85, 95, 95
-> had way more strength w/ a narrower grip (inside rings), 95 felt good.

T-Bar Rows 2x20, 2x12, 1x25
-> 2 plates, 2 plates, 3 plates, 3 plates, 2.5 plates

Close-Grip Board Press 3x5
-> using 3-board
115, 135, 135

Power Curls 3x6
70bb, 70bb, 70bb

Tricep Pullaparts 3x15
60, 60, 60

Pullovers (explosive) 3x18
30bb, 30bb, 30bb

Halbert Raises 3x10
-> (laying on low incline bench)
-> all w/ 15s

Low Incline Flys (explosive) 3x13
-> all w/ 15s (exploding from the bottom)

Forearms
-> tennis ball squeezes