Recovery Week. 11/8-12/2010.

---- Tuesday ----

Dumbell Bench 4x8
-> all with 50s

Stability Bench
10 reps with a 15lb and 10lb dumbell hanging off each side
10 reps with a 20lb and 10lb dumbell hanging off each side
9 reps with a 20lb and 15lb dumbell hanging off each side

Super Close Grip Bench 3x12
-> all with inner grip on 70lb preset bar

Shoulder Press
60x7
60x6
60x7
40x12?

---- Wednesday ----

Power Cleans
135x4
135x4
135x2+f+f
135x4 (good, better form)

Stiff-Leg Deadlifts Off Blocks 3x8
-> off a 4inch box, narrow stance
225
225
225 (tough)

Wide Grip Pullups
7 BW
7 BW
6 BW

Weighted Situps 3x10
-> all with 10lb plate behind head

Calf Raiss 3x10
-> all @ 160

Shrug Machine 3x10
-> all @ 3 plates each side

Cable Abs 3x12
-> all @ 60

---- Friday ----

Close-Grip Incline Bench 5x5
115
115
115
105
105

Shoulder Press 4x5
75
85x4+f
75
80

Bodyweight Dips 4x8
--> FIRST TIME I'VE TRIED TO DO DIPS IN 4-6 MONTHS!! ELBOWS FELT ALRIGHT!!

Hammer-Chin Pullups 4x7 BW

Preacher Curls
50x7
50x7
50x9+f
Negatives: 80x3