Max Effort 2-Board Bench. Sat. 2/25.

Max Effot 2-Board Bench 3x1
165 (@8+), 170 (@9), 175 (@9+/10-)

Decline Bench 4x5
155 (@8), 165 (@10), 155 (@9), 155 (@9)

Dynamic Effort Bench 6x3
-> all w/ 95 lbs

MTS Seated Row Machine 4x8
-> w/ seat all the way up to emphasize the middle back)
60lb.es. x8 (@10-), 60lb.es. x8 (@10-), 60lb.es. x8 (@10), 60lb.es. x8 (@10)

Shrug Machine (facing in)
2.5pes x25, 2p+35lb.es x20, 20+10lb.es x30

Iso-Lateral Front Lat Pulldown Machine 3x11
-> all w/ 1p+10lb.es (@8)

Db Bicep Curls (open) 3x9
-> all w/ 22.5dbs (@10)

Romanian High Chair Core Leg Raises 3x12
-> all w/ 5db

Max Effort 1-Board Press. Sat. 2/18.

1-Board Press 3x1
-> (using a 10lb plate as a substitute for a 1-board)
155 (@8+), 165 (@9+), 170 (@10-)

Decline Bench 3x5
155 (@8+), 155 (@8+), 165 (@10)-> P.R.!!!

Seated Row Machine 3x10
-> (w/ medium, horizontal grip)
70 (@8), 85 (@9), 85 (@9)

Seated Row Machine 3x6
-> (w/ medium, open grip)
100 (@8+), 100 (@8+), 115 (@9+)

Db Bicep Curls 2x8
25dbs (@8), 25dbs (@8)

Weighted Sit-Ups (on a bench)
-> (holding weight behind head)
15db x5, 15db x7

Bench Assist. Fri. 1/13.

Band-Resisted Bench 9x3
-> all w/ minis (red)
95, 105, 115, 115, 125, 125, 135, 145, 135

3-Board Bench 4x3
155 (@8), 165 (@9+), 170 (@10-), 175 (@10-)

Shoulder Press 3x8
65, 65, 70

Wide-Grip Lat Pulldown 4x8
120x8, 120x8, 120x8, 110x8

Cable Rows (med. grip) 4x8
140x5, 110x8, 110x8, 110x8

Shrug Machine (facing in)
3pes x16, 3.5pes x10, 3.5pes x10, 3pes x ?

Db Bicep Curls 3x8
-> all w/ 25dbs

Bench Triples and Singles. Tues. 1/10/12.

Bench 3x3, 2x1
145x3 (@8), 155x3 (@10-), 155x3 (@10),
165x1 (@10), 165x1 (@10)

Incline Bench 4x5
115 (@8), 115 (@8+), 125x4+f -> (stopped on the last rep because I flared too wise and my right shoulder just felt off - didn't want to risk anything so I also skipped the last set)

Semi-Bent Over Rows
95x15, 135x5, 95x15, 135x5

Chin-Ups
BWx10, BWx8, BWx9, BWx10

Weighted Dips 3x4
BW+35lbs, BW+35lbs x3+f, BW+25lbs x3+f

Db Bicep Curls 3x6
-> all w/ 27.5 dbs

Bench Assist. Fri. 12/30/11.

Incline Bench 4x5
115 (@8), 125 (@9), 135 (@10)->P.R.!!!!, 120 (@8+)

Weighted Dips 4x3
BW+25lb (@7), BW+35lb (@9-), BW+45lb (@10)-> P.R.!!!!, BW+35lb (@9)

Cable Flys 3x12
100, 100, 100

Lat Pulldowns (close-grip)
130x12,
200x6->P.R.!!!!! (this was the whole stack at my local gym)!!!,
140x12,
180x6

Dynamic Shrugs (on shrug machine)
4pes x20, 3pes x40, 3.5pes x25, 2.5pes x44

Iso-Lateral High Row Machine
1.5pes x12, 2pes x10, 1.5pes x12, 2p+10lb.es x6
-> (all very explosive with good control)

Bicep Curls 3x10
25dbs, 25dbs, 25dbs

EYH Bands (wrist extensors) 3x12
-> all w/ white bands (easiest level)

Bench Assistance. Sat. 12/17.

Incline Bench 4x5
115 (@8+), 125 (@9+), 125 (@9+), 125 (@9+)

Weighted Dips 4x3
BW+15lbs (@8), BW+25lbs (@9), BW+35lbs (@10-), BW+35lbs (@10-)
-> (elbows felt good!!)

Db Chest Flys 4x10
-> all w/ 20dbs
-> (all w/ elbows slightly bent)

Close-Grip Lat Pulldowns
140x12, 170x6, 130x13, 165x6

Db Pullovers
50db x12, 60db x6, 45db x12, 55db x7

Iso-Lateral High Row Machine
2pes x12, 2.5pes x5+f, 1p+35lb.es x12, 2p+15lb.es x5+f

Db Bicep Curls 3x10
-> all w/ 20dbs

Bench Assist. Fri. 10/28.

Push Press 5x3
85, 95, 95, 105-> P.R.!!!!, 105

Stability Bench 3x10
-> all w/ one 27.5db on each side

Standing Press 3x8 (belted)
65, 65, 65

One Arm Row 4x10 ea.
65db, 65db, 65db, 65db

Cable Rows 4x8
120, 110, 110, 110

Db Bicep Curls 4x10
20dbs, 20dbs, 20dbs, 20dbs

Combined 5 Hour Workout: Deadlifts & Bench Assist. Fri. 10/21.

--> DEADLIFT ASSISTANCE WORKOUT

Deadlifts 3x3 (belted)
315 (@8), 335 (@9+), 345 (@10) --> P.R.!!! (very touch finish, I hitched the bar up somewhat at the end, lockout is still my weakpoint on deadlifts)

Sumo Rack Pulls 4x5 (belted)
-> (starting w/ bar from about 1 inch below knees)
315, 335x3 (losing grip), 335, 355x4+f (couldn't lock out last rep, just couldn't get hips through, also tough to grip)

Hamstring Curl Machine 3x8
60lbs ea., 60lbs ea., 60lbs ea.

**** (HALFTIME HAHA - ATE A SANDWHICH AND TOOK A HALF HOUR BREAK FROM LIFTING) ****

--> BENCH ASSISTANCE WORKOUT

Push Press 5x3 (belted)
85 (@8), 90 (@9), 90 (@9), 95 (@9), 100 (@9)
-> push press is improving!! my sets with 95 & 100 felt much easier today than in the past!! (& this was after deadlifting too)!!

Standing Press (strict) 3x8
65 (@8), 65 (@8), 65 (@8)

Stability Bench 3x10
-> all w/ one 25db on each side

Cable Rows 4x8
130, 130, 130, 130

One Arm Db Row 4x10 ea.
75db, 65db, 65db, 65db

Db Bicep Curls 4x10
20dbs, 20dbs, 20dbs, 20dbs
-> (didn't go heavy, kept good form, elbows feel good)

Transversus Cable Crunches on Aerobics Ball 4x15
57.5lb, 57.5lb, 67.5lb, 77.5lb

**** (STRETCHING & 3 MIN. COOL-DOWN) ****