Bench Assistance. Fri. 9/16.

Incline Bench 4x5
120, 120, 120, 120

Db Shoulder Press
40dbs x6, 40dbs x5, 35dbs x7, 30dbs x 10

Pendlay Row 3x8
115, 105, 105

Shrug Machine
3pes x12, 2.5pes x15, 2pes x25

Lat Pulldowns 2x20
110, 110

Nail Bending
-> took 10-12 compression attempts to almost fully bend the nail from being straight to both ends near touching
-> used the "white" Iron Mind nail (which is the easiest one they have haha goodness)

Turkish Get-Ups (Core)
20db x 6 reps, 20db x 6 reps

Cherry Pickers
45db x20, 35db x 40

Squats and Cleans. Monday 6/21/10

Back Squats 4x5 (no belt)
165
175
175
175
-> spotters might have touched the bar a little and gave me some unwanted/un-needed help.

Power Cleans
135x2+fail
135x2
135x2
115x4+fail
115x4
-> I couldn't shrug the weight up real well or get my elbows up at all.
-> I wasn't jumping real explosively either.

Box Squats 3x8
95x8
105x8
105x8
-> form was a little better but I'm still caving forward.

Barbell Shrugs 4x7
225
245
265
265
-> I need a stronger grip, forearms are giving out too soon

Seated Calf Raises 3x12
50
60
60
-> calves really tired from cleans

Turkish Get Ups 3x10 (5 each arm)
10lb dumbell
12lb dumbell
15lb dumbell

Bike Sprints 4x100m
-> did these standing the whole time going up a slight ascending uphill