Luke 9-13-11 Bench and Vacation

I went to Mammoth and Yosemite with my family for the past 5 days. Yesterday I did the Nevada falls hike which is 1900 ft of elevation gain (and loss) over 3 miles (each way.) This was the most strenuous hike I've done in a while, but with my conditioning from bike riding and strength from powerlifting, the uphill was a breeze. Nevertheless, my ass is sore.

I got home today and wanted to hit up the gym so I did bench after skipping press and lower back days. I think I will combine squat and deadlift on thursday when I am less sore.

Bench

45 x 13, 45 x 10, 95 x 8, 135 x 5, 165 x 1

195 x 8 @ 10- PR (10 pound PR, previous best was 195 x 5)

Pause Bench with self imposed 2-3 second pause

185 x 5 @ 10- PR

185 x 5 @ 10+ last 3 reps felt @ 10

Skull Crushers

80 x 10 x 2 felt hard today

EZ Barbell Curls

80 x 10

Shrugs

455 x 3

505 x 3

535 x 3 barely could move it

T-bar Rows

worked up to 5 plates (225) x 6

also I fell on my ass on 4 plates when the handle slipped lol

Abs