Bench Assistance 4/15/2011

Push Press
185 x 3
195 x 2 slfknasdgoignrgbegernbe
185 x 4 (PR but wanted to get 5)
185 x 3

Tbar Rows
225 x 3
270 x 3
315 x 3
340 x 3 PR felt hard as fuck
315 x 5 PR

Close Grip Bench w/ 3 board (elbows were hurtin bad)
185 x 5
205 x 5
215 x 5

Biceps & Triceps

Chest Supported Rows
3 plates x 5
3 plates + Qtrs x 5
4 plates x 5

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

RE Bench

Bench:
295 x 2, 2, 2, 2 @ 9
305 x 2, 2 @ 9.5

Close-grip 3-board:
Not sure what I could do on these at the start
275 x 3 @ 8
285 x 3 @ 8
295 x 3 @ 8.5
305 x 3 @ 9
315 x 3 @ 9

Shoulder Press:
185 x 5
205 x 3 + 1f
185 x 5

Finished with flyes.

Bench

3/17/10

Bench

205 x 2 x 2 sets

215 x 2 x 3 sets

Close-Grip 3 Board

165 x 3

185 x 3

195 x 3 x 2 sets

205 x 3

Dips, Flyes