Bench Assist. Fri. 11/18.

Band-Lightened Bench 5x3
-> w/ mini-bands doubled
155 (@8+), 155 (@7)-> (this was a better arch), 165 (@9), 175 (@10), 165 (@10-)

Triceps Death (3 sets)
-> (each set with a close grip of ... 5 reps off chest -> 5 reps off a 10lb plate -> 5 reps off a 2-board -> 5 reps off a 3-board -> 5 reps off a 4.5-board)
85, 95x23+f, 85x17+f

Bench 3x8
95x6+f, 85x5+f, 75x8+f

Close Grip Cable Rows
100x15, 120x12, 130x10, 110x15
-> (keeping explosive)

One Arm Rows
55db x 15 each, 65db x 12 each, 80db x 6 each, 55db x 20 each
-> (keeping explosive)

Hammer Curls
32.5dbs x5, 30dbs x8, 30dbs x5, 25dbs x8

Bench Assistance. Fri. 9/23.

Incline Bench 4x5
115, 115, 115, 115

Low Pin Press 4x5
135x4+f, 135, 125, 125

Close Grip Cable Rows 3x15
120, 110, 100

Pullover Machine 3x10
-> all w/ 2 plates each side

Shrug Machine 3x20
-> all w/ 3 plates each side

Standing Cable Abs 2x20
70, 60 + a 20 sec. hold at end

Grip Strengthening Work (Forearm Holds)
-> using IronMind Captains of Crush Grippers
Trainer x 30 sec. each hand, Level 1.0 x30 sec. each hand

Wrist Extensors
-> w/ Expand-Your-Hand-Bands
Yellows x 12 reps, Yellows x 7 reps + 3f, Greens x 20 reps

Bench Assistance. Friday, 5/27/11.

Bench
135x8+f --> (8 rep P.R.!!!)
(close to benching body weight for 10 reps; note - current body weight ~137 lbs)

Dumbbell Bench 3x10
40s, 40s, 40s

Dumbbell Shoulder Press 3x8
30s, 30s, 30s

Pullover Machine 3x12
-> all w/ 1 plate + 25 on each side

Seated Shrugs 2x25
-> all w/ 2 plates each side

Close Grip Cable Rows 3x11
100, 100, 110

Forearm Wrist Flips 2x20
50 lbs each, 50 lbs each