Luke 5-9-12 Bench

Bench
195 x 3
205 x 3 @ 10-
210 x 3 @ 9+

Close Grip Incline Press
145 x 5
155 x 5
165 x 5
170 x 5 @ 10+

One Arm Cable Row
100 x 5 per arm
130 x 5 per
150 x 5 per
170 x 5 per PR

Triceps Wounding
155 x 2 board, 3 board 4 board
165 x same
165 x 2 + 3 + 15 or so reps on 4 board

Wide ish Grip Lat Pulldown
200 x 6
220 x 6
250 (stack) x 6

abs floor sweeper

Bench Assistance 3/15/2011

Bench
255 x 1 3Board
255 x 1 2Board
255 x 1 10lbs
255 x 1
265 x 1
275 x f

Close Grip Incline Bench
175 x 5
185 x 5
185 x 5
185 x 5

Pull Ups, Ego Curls & Skull Crushers.

GHR Abs

Feeling awfully shitty about my scalene/benching/dlifts. I'm hoping the deload week will help.

Bench Assistance Day 11/27/2010

Close Grip Incline Bench

175 x 5
185 x 5
195 x 5PR
195 x 5

Wide Grip Military Press

135 x 7PR
135 x 6
135 x 6
135 x 6

Dips / Wide Grip Pull Ups
x 15, x13
x 13, x 12
x12, x 8
x 12, x 7

One Armed Cable Rows
4 sets

Ab Wheel

Bench

10/19/10

Running on a couple hours of sleep.

Physical capabilities were about 45%.

Close-Grip Incline Bench

165 x 5

175 x 5, 5, 5

Seated Shoulder Press

60 x 5, 5

This was very hard today. Normally sets of 5 would be ~70.

Cable Rows

180, 190, 200 x 5

Pull-Ups, Dips, Ball Bridges